Pelvic Floor Exercises for Pregnancy Incontinence

Pregnancy is an exciting time full of change, but not all of it is easy to talk about. One issue that many expecting moms face, but don’t always discuss openly, is involuntary urination during pregnancy. If you’re dealing with it, you’re definitely not alone.

Let’s dive into what pregnancy incontinence is, why it happens, and how to manage it with simple strategies like exercises specifically for pregnancy incontinence, so you can feel more confident and comfortable during this unique time.

What Is Pregnancy Incontinence?

Pregnancy incontinence is when you experience unexpected urinary leakage during pregnancy.¹ It's actually pretty common—around 40-50% of pregnant women deal with it at some point.¹ It can happen for a variety of reasons: hormonal changes, added pressure on your bladder, or the muscles that support your pelvic floor becoming weaker.¹

So, what’s going on in your body? During pregnancy, your body goes through hormonal shifts, especially with the increase in progesterone, which can cause the muscles around your bladder to become flexible.¹ Then, as your baby grows, the uterus puts more and more pressure on your bladder, making it harder to hold it in.¹ On top of that, the pelvic floor muscles, which help control urination, tend to weaken as your pregnancy progresses, making things a bit trickier when it comes to bladder control.¹

Types of Pregnancy Incontinence

Pregnancy incontinence doesn’t look the same for everyone. Some women experience leakage when they laugh or sneeze, while others feel a sudden, overwhelming need to go—even if their bladder isn’t full. There are three main types of pregnancy-related incontinence: stress incontinence, urge incontinence, and mixed incontinence. Let’s break them down.

Stress Incontinence

Stress incontinence is the most common type of pregnancy incontinence, and it happens when extra pressure on the bladder causes dribbling or urine to leak.1 Everyday actions like coughing, sneezing, laughing, or exercising can trigger it.

Urge Incontinence

Urge incontinence is when you suddenly feel a strong need to urinate—even if you just went. It can strike at any time, making it hard to get to the bathroom in time.¹

Mixed Incontinence

Some women don’t experience just one type of incontinence—they experience symptoms of both stress and urge incontinence. This means you might leak when you sneeze or laugh but also struggle with sudden, intense urges to go.¹

Bladder leaks during pregnancy may feel overwhelming, but you don't have to guess which type you have. If you’re unsure, talk to your doctor to get clarity and personalized medical advice.

Why Your Pelvic Floor Needs Extra Support During Pregnancy

The pelvic floor is a group of muscles and ligaments that help hold your bladder, uterus, and bowel in place.¹

While the day-to-day strain of carrying a pregnancy to term could affect these muscles, constipation, which is common during pregnancy, could add extra pressure.¹

Together, this could affect your bladder health during pregnancy and weaken the support around your urinary tract.¹

That's when leaks may happen, especially when you laugh, cough, or sneeze.¹ As these muscles weaken, you may also notice the urge to pee more frequently.

These changes are simply biology at work; you're not doing anything wrong, and trying pelvic floor exercises for pregnancy incontinence could help you manage it.¹

How Pelvic Floor Exercises Help Reduce Leaks

Your pelvic floor has been weakened, but since it’s a muscle, you could retrain it again. ¹

Pelvic floor strengthening exercises may help to reduce the risk of leaks by strengthening the muscles in your pelvis.¹

This means it could help give you the support you need to carry your baby’s extra weight to term.

It could also be helpful with pelvic floor recovery after birth. It helps your tissue and muscle heal as you recover.²

When to Start Pelvic Floor Exercises

Whether it's a C-section or a vaginal delivery, your pelvic floor muscles will thank you for those Kegel reps you did during pregnancy.

A C-section doesn't mean your pelvic floor skips the strain of pregnancy, and Kegels could help with postpartum bladder recovery, especially if you notice leaks when you cough or sneeze.^1,3

So, when's the best time to start? Your first trimester may be a good place to begin.⁴ Protecting your bladder control early in pregnancy could lower your risk for leaks after birth.^1,4

It doesn't have to feel like one more thing to do; small, short sessions done correctly and regularly could go a long way.⁵

How to Do Pelvic Floor Exercises During Pregnancy

Once you're ready to begin, Kegel exercises during pregnancy come down to three steps: finding the right muscles, getting your technique right, and giving it a go.

Step 1: Find Your Pelvic Floor Muscles

The next time you are peeing, focus on stopping the flow of urine midway through emptying your bladder.⁵ Stop the flow for a second or two, then relax and finish emptying as normal.⁵

This is a great way to help you identify your pelvic floor muscles if you’re having trouble finding them.⁵ This is not a pelvic floor exercise, so only do this if you need to understand which muscles to engage.⁵

Step 2: Work on Your Technique

You could do pelvic floor exercises when you’re sitting, standing, or lying down.⁵

When you're sitting, keep your back straight and your shoulders back, with your buttocks touching the back of your chair; a small rolled-up towel at your lower back could help.⁶

If you want to stand during your exercises, try keeping your head level, without tilting it forward, backward, or to the side.⁶

If you’re lying down, choose your side over your back, especially later in pregnancy, since lying flat on your back isn't recommended as your pregnancy progresses.⁶ This allows you to concentrate on strengthening the muscles while avoiding the extra degree of difficulty that gravity throws in when you’re sitting or standing.

The technique behind pelvic floor exercises when you’re pregnant may feel tricky, but with a bit of practice, you could perform it effectively.

Start by tightening the muscles gently so you can feel the pelvic floor muscles lifting and drawing together and squeeze for as long as you can (you might only be able to hold for a couple of seconds, or you might make it to five seconds) then relax for the same amount of time. And repeat.

Be careful not to tighten the muscles in your abdomen, thighs or buttocks. You should only engage the pelvic floor muscles and try not to hold your breath as you do it.

If you’re in any doubt about your technique, it’s a good idea to contact a healthcare professional for advice.

Step 3: Start Your Pelvic Floor Exercises

There are a few different pelvic floor exercises you can try. If you can, try to do three pelvic floor exercises a day and mix up the types to work your pelvic floor in different ways.

1. The simple clench: To isolate the pelvic floor muscles, start by clenching the muscles around your back passage.⁵ Then continue clenching around the vagina and urethra.⁵ Keep clenching as if you are holding something in your vagina, while keeping your buttocks and thighs relaxed.⁵ Keep clenching for two seconds, then relax for two seconds. Repeat as many times as you can.⁵
2. The strength clench: Clench the pelvic floor muscles as tightly as you can.⁵ See if you can hold for five seconds, relax for five seconds and repeat that 5–10 times.⁵ It’s okay if you can’t do this right away; how long you can hold for will depend on how strong your pelvic floor is. Start small and build up slowly.
3. The endurance clench: Clench for as long as you can.⁵ Try to hold the clench for 10 seconds and then relax.⁵
4. Quickness clench: Clench as hard as you can for two seconds.⁵ Then relax for two seconds.⁵ Repeat this 5–10 times. It’s a great one to try if you feel a sneeze, cough or laugh coming to avoid a leak.⁵
5. Kegel squats: Stand facing a wall with your feet in a wide stance and squat down as far as you comfortably can.⁷ At the bottom, do a Kegel, squeeze your pelvic floor as if stopping your urine flow, and hold for 10 seconds before standing back up.⁷ Repeat five times.⁷ Regular Kegel squats not only help your pelvic floor but could also make labor feel easier.⁷

Which Exercises to Avoid During Pregnancy

Staying active in pregnancy matters, but some exercises strain your pelvic floor and increase your leak risk.⁸

After 16 weeks, avoid exercises that involve lying flat on your back for long periods; your bump's weight could press on a main blood vessel and leave you feeling faint.⁸

Skip contact sports like kickboxing or judo, and avoid high-impact jumping, both of which raise your risk of injury and leaks.⁸

It might feel limiting, but plenty of safe pregnancy exercises are still open to you.

How to Strengthen Your Pelvic Floor After Childbirth

While you can be super diligent with pelvic floor exercises for incontinence while pregnant, you might find it trickier after birth. 

Labor could put a lot of pressure on your pelvic floor.¹ It may be stretched, bruised, or swollen, so it may take a while for you to identify the muscles again and build up strength.¹

Best Pelvic Floor Exercises for Postpartum Recovery

Kegel exercises are one of the best ways to gently rebuild pelvic floor strength postpartum.¹ Check with your doctor first, especially if you’ve had a C-section.

Once you get the green light, here's a step-by-step process to help you through:

• Identify the right muscles by stopping your urine flow midstream¹.
• Squeeze and hold for a count of 10.¹
• Relax fully for a few seconds.¹
• Start with 15 reps, building up as you feel stronger.¹
• Stop if you feel pain. Slow and steady wins here.⁹

Protection That Supports Your Confidence During Pregnancy

It might take a few weeks before you notice some changes.¹ But you don't need to go through the day worrying about leaks. Incontinence products are great options to keep you comfortable and dry.

If you have heavy leaks, TENA Sensitive Care Ultimate Incontinence Pads with a gentle SkinComfort Formula could help you get through your daily tasks, while protecting your skin.

On the other hand, TENA Sensitive Care Very Light Liners could provide triple protection against leaks, odor, and moisture.

When to Speak with Your Doctor

Kegels are safe, but sometimes, it's best to speak with your doctor if:

• Your symptoms haven't improved after several weeks of consistent effort.⁹
• You feel pain during your pelvic floor exercises.⁹
• Your leaks are severe, getting worse, or affecting your daily life.^1,9
• You want a personalized exercise plan.

A pelvic floor physical therapist could also help. They might check that you're using the right muscles, refine your technique, and create a plan tailored to you.

FAQS

When Should I Start Pelvic Floor Exercises During Pregnancy?

You could start as early as your first trimester.¹ Your pelvic floor is already working harder as your baby grows.

So, starting early means building strength when your body needs it most, and it could lower your risk of leaks well after birth.^1,4

If you're unsure where to begin, your doctor can refer you to a pelvic floor physical therapist who can guide you through a safe routine.

How Many Pelvic Floor Exercises Should I Do Each Day During Pregnancy?

A common guideline is three sets of exercises a day. Mixing simple clenches, strength holds, and quick pulses could help work on your pelvic floor in different ways.⁴

Technique matters more than quantity, especially when you’re starting out.⁴ Build up gradually as your strength improves rather than pushing too hard too soon.⁴

Can Pelvic Floor Exercises Help During Labor and Delivery?

Absolutely! A strong pelvic floor helps you control the muscles you'll use during labor.¹ 

Plus, the stronger your pelvic floor muscles are going into birth, the easier it is to recover bladder control afterward.¹

Can I Do Pelvic Floor Exercises After a C-section?

In most cases, yes, but check with your doctor first since timing may vary depending on your recovery.³

Even with a C-section, your pelvic floor still carried your baby's weight throughout pregnancy, so it may need care to recover.^1,3

You could begin gentle exercises once you feel ready and your doctor gives the go-ahead.³

Why Does My Pelvic Area Feel Sore After Pelvic Floor Exercises?

You might feel a bit of discomfort when starting; it's normal.⁹ But if you feel pain, especially if it's persistent, speak with your doctor or a physical therapist.⁹ They may help adjust your technique or create a personalized approach for you.

Can UTIs Affect Pregnancy Incontinence?

Yes. Urinary tract infections (UTIs) are common in pregnancy, and they could make bladder leaks feel worse or create a sudden, urgent need to urinate.¹⁰

If you notice burning when urinating, strong-smelling urine, or a sudden increase in leaks, we recommend speaking with your doctor.¹⁰

UTIs during pregnancy are manageable, but getting checked quickly is important for you and your baby.¹⁰

What If Pelvic Floor Exercises Do Not Seem to Be Helping?

Give it several weeks of consistent effort.⁹ Pelvic floor strengthening takes time, like any muscle training.⁹

If you are still not noticing improvement after a few months, or if leaks are getting worse, speak with your doctor.⁹

They may refer you to a pelvic floor physical therapist who can check out your technique and create a plan for you.⁹

Can I Use Incontinence Products During Pregnancy?

Absolutely. Using an incontinence liner or pad during pregnancy is a practical and dignified way to stay comfortable while your pelvic floor gets stronger.

TENA offers products designed for bladder leaks, from lightweight liners for lighter leaks to more absorbent pads for heavier ones.

There is no need to put up with discomfort while you are building strength.

References

1. Cleveland Clinic. ‘Pregnancy and Bladder Control’. 2023. Available from: https://my.clevelandclinic.org/health/diseases/16094-pregnancy-and-bladder-control 

2. WebMD Editorial Contributors. Exercise During Pregnancy [Internet]. WebMD. 2025 [cited 2026 July 16]. Available from: https://www.webmd.com/baby/exercise-during-pregnancy

3. Freutel N. 5 Exercises to Help with Your C-Section Recovery [Internet]. Healthline. Healthline Media; 2018 [cited 2026 July 16]. Available from: https://www.healthline.com/health/pregnancy/C-section-recovery-exercises

4. Huizen J. First trimester exercises: Which workouts are safe? [Internet]. www.medicalnewstoday.com. 2023 [cited 2026 July 16]. Available from: https://www.medicalnewstoday.com/articles/321983

5. Harvard Health Publishing. ‘Step-by-step guide to performing Kegel exercises’. 2024. Available from: https://www.health.harvard.edu/step-by-step-guide-to-performing-kegel-exercises

6. WebMD Editorial Contributors. Good Posture During Pregnancy [Internet]. WebMD. WebMD; 2024 [cited 2026 July 16]. Available from: https://www.webmd.com/baby/posture

7. Freutel N. Squats During Pregnancy: How to Perform Safely [Internet]. Healthline. 2024 [cited 2026 July 17]. Available from: https://www.healthline.com/health/pregnancy/squats

8. ACOG. ‘Exercise in Pregnancy’. 2024. Available from: https://www.acog.org/womens-health/faqs/exercise-during-pregnancy

9. WebMD Editorial Contributors. What Are Kegels, and Why Should I Do Them? [Internet]. WebMD. 2026 [cited 2026 July 16]. Available from: https://www.webmd.com/women/kegels-should-i-do-them

10. Cleveland Clinic. ‘UTI during pregnancy.’ 2024. Available from: https://my.clevelandclinic.org/health/diseases/uti-during-pregnancy