One of the earliest changes comes from rising levels of relaxin and progesterone. These hormones soften ligaments and tissues to prepare the body for birth. While necessary, this softening can reduce the strength and elasticity of the pelvic floor muscles, making them more prone to stretching and weakening.

As the baby grows, the weight of the uterus places increasing pressure on the pelvic floor. This added load, combined with postural changes and shifting centre of gravity, can lead to symptoms such as urinary incontinence, pelvic pressure, or a feeling of heaviness. Some women may also experience lower back pain or discomfort during sex due to these muscular changes.

Towards the end of pregnancy, the pelvic floor begins to prepare for birth. Your pelvic floor has a really important role to play in birth because your baby uses it to rotate to navigate your birthing canal and must navigate past it to be born.

Fortunately, pelvic floor exercises can help maintain strength and flexibility throughout pregnancy. Regular practice not only supports a healthier pregnancy but also aids in postpartum recovery, reducing the likelihood of long-term complications like prolapse or incontinence.

Understanding the changes your pelvic floor undergoes can empower you to take proactive steps for your health.

To make sure you’re correctly engaging your pelvic floor it is first important to know that your pelvic floor muscles sit like a hammock at the base of your pelvis. They support your bladder, uterus, and bowel. Learning to activate them properly can help with pregnancy, birth, and recovery afterward.

Here’s how to help you find and contract your pelvic floor:

Get Comfortable:

Start by sitting, lying down, or standing, whatever feels most relaxed. If you’re new to this, I recommend lying down to start with as it makes it easier to engage. Make sure your thighs, bum, and stomach are as relaxed as possible.

Imagine the Muscles:

Picture the area around your vagina, urethra (where you pee), and anus. Imagine holding in wind and then stopping the flow of urine at the same time. That gentle “squeeze and lift” feeling is your pelvic floor engaging.

The Contraction:

• Gently squeeze those muscles and lift them upwards inside your body.
• Hold for 3 to 5 seconds while breathing normally.
• Then fully relax and let go. You should feel a soft release.
• Start with about 5-10 repetitions, a few times a day.

Things to Avoid:

• Don’t hold your breath, keep, breathing calmly.
• Don’t clench your bum cheeks or tighten your thighs or tummy.
• Don’t actually stop your urine mid-flow, this is just a visual aid, not a recommended exercise.

Like any muscle, your pelvic floor gets stronger with practice, and learning to relax it is just as important as tightening it, especially in preparation for birth.