Try These Pelvic Floor Exercises During Pregnancy

Pregnancy puts a lot of pressure on your body. As your baby grows, your pelvic floor muscles work harder to support everything from your bladder to your uterus. If those muscles aren’t strong, you might deal with discomfort or a tougher recovery after delivery. But with the right exercises, you can stay ahead of it.

This guide breaks down simple, safe pelvic floor exercises you can do throughout pregnancy—no guesswork, no fancy equipment. Just smart movement that supports your body now and after baby arrives. Ready to feel more in control? Let’s get into it.

Understanding the Pelvic Floor

Your pelvic floor is your body's built-in support system—a sling of muscles at the base of your pelvis that holds up key organs like your bladder, uterus, and bowels. During pregnancy, that support system gets pushed to its limits. Your growing baby adds weight, and pregnancy hormones soften tissues to prepare for delivery, but that also means your pelvic floor muscles can weaken over time.

Here’s the deal: keeping these muscles strong matters. A stable pelvic floor helps prevent bladder leaks, supports your body during labor, and can speed up your postpartum recovery. Ignore it, and you might face discomfort, urinary incontinence, or pelvic organ prolapse after delivery. But the good news? Targeted movement can make all the difference.

Why Pelvic Floor Exercises Are a Must During Pregnancy

Strong pelvic floor muscles = less leaking when you sneeze, better control during labor, and a smoother postpartum journey. It’s that simple. When you combine traditional pelvic exercises with TRX® training, you gain even more benefits: balance, core stability, and strength—all essential during pregnancy.

TRX® Suspension Trainer™ gives you the edge. It helps offset shifting balance and makes movement more accessible as your belly grows. Whether you're in your first trimester or nearing the finish line, the right support makes every rep more effective and safer.

Traditional Pelvic Floor Exercises

1. Kegel Exercises

Kegels are the gold standard for pelvic floor health, helping to strengthen the muscles that support your bladder, uterus, and bowels. As one of the most effective safe pregnancy exercises, Kegels can improve bladder control, support postpartum recovery, and even enhance sexual function. Best of all, they’re discreet and can be done anytime, anywhere.

Here’s How to do the Kegel Exercises:

1. Locate the right muscles by trying to stop the flow of urine midstream. The muscles you engage are your pelvic floor.

2. Tighten those muscles by drawing them upward and inward, as if you’re stopping the flow again.

3. Hold the contraction for 3 to 5 seconds.

4. Slowly release and fully relax the muscles for a few seconds.

5. Repeat for 10 reps, and aim to complete 3 sets a day.

Pro tips: Don’t clench your abs, thighs, or glutes—keep the focus on your pelvic floor. Breathe normally. Anchor this habit to routine moments like brushing your teeth or sitting in traffic.

2. Bridge Pose

This classic move activates your glutes and pelvic floor while giving your core some love. It’s a gentle yet powerful way to build lower body strength and support pelvic alignment. Glute bridges are especially helpful during pregnancy and postpartum recovery for maintaining hip stability and muscle tone.

Here’s How to do the Bridge Pose:

1. Lie on your back, knees bent, feet flat on the floor hip-width apart.

2. Inhale. As you exhale, press through your heels and lift your hips toward the ceiling.

3. Engage your glutes and pelvic floor at the top.

4. Hold for 3 to 5 seconds, then lower slowly.

Complete 10 to 15 reps. Keep your spine neutral (no arching) and focus on your form. Later in pregnancy, modify by reducing how high you lift or adding a pillow under your hips.

TRX®-Supported Pelvic Floor Exercises

3. TRX® Assisted Squats

Squats + support = a total-body win. With TRX®, you stay upright, aligned, and confident—no matter how far along you are. This move strengthens your legs, glutes, and pelvic floor while reducing pressure on your joints and improving balance.

Here’s How to do the TRX® Assisted Squats:

1. Anchor your TRX® Suspension Trainer™ so the handles hang at waist height, about 36 to 40 inches from the floor.

2. Grip the handles, step back slightly to create tension in the straps, and stand tall with your feet shoulder-width apart.
   Lower into a squat as if sitting back into a chair—keep your chest lifted and knees behind your toes.

3. Engage your pelvic floor during the descent—imagine a gentle lift, similar to a Kegel.

4. Press through your heels and return to standing with control.

5. Repeat for 10 to 12 reps.

Aim for 10 to 12 reps. First trimester? You can go deeper. Second or third trimester? Stick to quarter or half squats to reduce strain.

4. TRX® Supported Bird-Dog

This move sharpens your core stability while easing pressure off your spine. It strengthens the deep core muscles, promotes balance, and gently engages the pelvic floor. Using TRX® support makes it more accessible and stable, especially during pregnancy or postpartum recovery.

Here’s How to do the TRX® Supported Bird-Dog:

1. Shorten your TRX® straps to mid-length.

2. Kneel on an exercise mat or yoga mat with one hand in a TRX® handle and the other hand placed firmly on the floor.

3. Engage your core and pelvic floor, then extend the opposite arm and leg—right arm, left leg—keeping your movements slow and steady.

4. Maintain a flat spine and keep your hips square to the floor.

5. Hold for 2 to 3 seconds, then return to the starting position and switch sides.

6. Perform 8 to 10 reps per side.

Pro tips: If you're feeling wobbly, modify the move by holding both handles and only extending your legs. Focus on control over height, and keep your breath steady throughout each rep.

5. TRX® Gentle Hip Bridges

This variation upgrades the classic bridge with added control and a little instability—making it one of the smarter bodyweight exercises for dialing up pelvic floor activation. The suspended foot position challenges your core and glutes while minimizing strain on the lower back. It’s a smart, gentle way to build strength and stability, especially during or after pregnancy.

Here’s How to do the TRX® Gentle Hip Bridges:

1. Lie on your back with your knees bent and slide your feet into the TRX® foot cradles, suspended about 12 to 18 inches off the ground.

2. Engage your pelvic floor, then press through your heels to lift your hips toward the ceiling.

3. Hold the bridge at the top for 3 seconds, keeping your breath steady.

4. Lower your hips back down with control.

5. Repeat for 8 to 10 reps.

Do 8 to 10 reps. If your lower back protests, reduce the height of your lift or place a pillow under your back for added support.

Build Your Routine in 10 Minutes

A little consistency goes a long way. Combine daily traditional exercises like prenatal Pilates movements with 3 to 4 TRX® sessions per week for balanced strength and support.

• 10 seated Kegels

• 10 TRX® assisted squats

• 10 TRX® hip bridges

• 8 TRX® bird-dogs per side

Listen to your body. Early on, you may feel strong and steady—go for more reps or longer holds. Later in pregnancy, shorten your range of motion, adjust your stance, or take more rest. The goal is to move with purpose, not push through discomfort.

Stay Safe While You Train

Most pelvic floor exercises, including prenatal yoga poses, are pregnancy-safe, but there are a few safety checks to keep in mind:

• Stop immediately if you feel pain, dizziness, shortness of breath, or spotting.

• After 20 weeks, avoid lying flat for long—limit it to 2–3 minutes.

• If you notice leakage during exercise, pelvic heaviness, or new discomfort, talk to your healthcare provider.

The TRX® Suspension Trainer™ adds a layer of safety by enhancing balance and reducing fall risk—especially helpful when your center of gravity shifts. On rest days, incorporate gentle pregnancy stretches for your back, hips, and legs to relieve tension and stay mobile. 

Know When to Bring in the Pros

If you’re dealing with ongoing urinary leakage, pelvic pressure, or pain, it’s worth checking in with a pelvic floor physical therapist. These specialists create custom plans to support your pregnancy and recovery journey.

Also, consider working with a TRX®-certified trainer who specializes in prenatal fitness. They’ll help you adjust your workouts as your body changes and ensure you’re using the Suspension Trainer™ safely and effectively. Whether you’re attending a TRX®-powered prenatal class or working one-on-one (virtually or in-person), expert guidance can make a huge difference in confidence and results.

Final Reps

Before you added pelvic floor work to your routine, you might have felt like pregnancy discomfort was something to just deal with. Not anymore. With the right moves and the right tools—especially the TRX® Suspension Trainer™—you’ve got a powerful way to take control.

Focus on form. Keep it consistent. And move with intention. With just 10 minutes a day, you’re building a stronger foundation for pregnancy, delivery, and beyond.

Disclaimer: Always consult your doctor or midwife before starting any new exercise program during pregnancy. Your body’s safety comes first.