Top Exercises to Prepare Your Pelvic Floor for Childbirth
When people hear “pelvic floor exercises” during pregnancy, most immediately think of one thing:
Kegels.
And while Kegels can play a role, they’re only one small piece of a much bigger picture.
Preparing your pelvic floor for childbirth isn’t just about making it stronger—it’s about making it responsive.
Your pelvic floor needs to know how to engage, support, and lift… but just as importantly, it needs to know how to relax, lengthen, and release.
Because during labor, your pelvic floor isn’t trying to hold everything in.
It’s trying to open.
This is where a lot of people get confused. Strength alone isn’t the goal. Coordination is.
The exercises below are designed to help you build that balance—so your pelvic floor can support you during pregnancy, work with you during labor, and recover more smoothly postpartum.
Understanding Your Pelvic Floor (In Simple Terms)
Your pelvic floor is a group of muscles that sit at the base of your pelvis, like a supportive hammock.
These muscles help:
Support your growing baby during pregnancy
Stabilize your core and spine
Control bladder and bowel function
Respond to pressure changes in your body
During pregnancy, your pelvic floor is under increasing demand. It’s supporting more weight and adapting to shifting posture and pressure.
During birth, it needs to do something very different:
It needs to stretch and release.
That’s why preparation isn’t just about tightening—it’s about learning how to move through a full range of motion.
The Most Important Skill: Connection to Breath
Before any specific exercise, there’s one foundational skill that matters more than anything else:
Breathing.
Your diaphragm (the muscle under your lungs) and your pelvic floor work together.
When you inhale, your diaphragm moves down—and your pelvic floor gently lengthens.
When you exhale, your diaphragm lifts—and your pelvic floor naturally recoils.
Learning to coordinate this relationship is one of the most effective ways to support your pelvic floor.
Exercise 1: 360 Breathing with Pelvic Awareness
This is the foundation for everything else.
Find a comfortable position—sitting, side-lying, or on hands and knees.
As you inhale, imagine your breath expanding not just into your chest, but into your ribs, back, and belly.
At the same time, allow your pelvic floor to soften and gently drop.
As you exhale, feel everything recoil naturally—without forcing or gripping.
This exercise builds awareness.
It teaches your body that your pelvic floor is not meant to stay tight all the time. It’s meant to move.
Exercise 2: Gentle Kegels (With Full Release)
Kegels are often taught as simple squeezes—but how you do them matters.
Instead of gripping tightly, think of a gentle lift—like picking up a blueberry with your pelvic floor.
Hold for a few seconds, then fully release.
The release is just as important as the lift.
If you’re only practicing tightening without letting go, you’re missing half the function your pelvic floor needs for birth.
Exercise 3: Deep Squat with Relaxation
A supported deep squat is one of the most functional positions for pelvic floor preparation.
With your feet wider than your hips, lower into a squat with support under you if needed.
As you settle into the position, focus on your breath.
On each inhale, allow your pelvic floor to soften and widen.
This position naturally encourages opening through the pelvis and can help your body become familiar with the sensation of release.
Exercise 4: Pelvic Tilts
Pelvic tilts help you build awareness of how your pelvis moves.
On hands and knees or standing, gently tilt your pelvis forward and back.
As you move, notice how your pelvic floor responds.
This exercise helps connect your pelvic floor to your overall movement patterns, which becomes important during labor when small shifts can make a big difference.
Exercise 5: Perineal Massage (Late Pregnancy)
In the final weeks of pregnancy, perineal massage can help prepare the tissues for stretching during birth.
Using clean hands and a comfortable position, gentle pressure is applied to the lower vaginal area to encourage flexibility.
This isn’t something that needs to be forced or rushed. It’s about gradually introducing the sensation of stretch in a controlled way.
Exercise 6: Hip Openers (Like Butterfly Pose)
Sitting with the soles of your feet together and knees falling outward, you can gently open the hips.
As you breathe, focus on relaxing your inner thighs and pelvic floor.
The goal isn’t to push your knees down—it’s to allow space to develop naturally over time.
Exercise 7: Side-Lying Pelvic Floor Awareness
Lying on your side with support, you can practice both engagement and relaxation without the added pressure of gravity.
This position is especially helpful if standing or sitting exercises feel uncomfortable.
It allows you to tune into subtle sensations and build awareness in a low-pressure environment.
Exercise 8: Controlled Bearing Down (Practice for Pushing)
This is one of the most overlooked aspects of pelvic floor preparation.
During labor, pushing involves a controlled bearing down—not clenching.
With guidance (and ideally after discussing with your provider), you can practice gently bearing down on an exhale while keeping your pelvic floor relaxed.
This helps your body understand the difference between pushing with your body and tensing against it.
What Most People Get Wrong
A common misconception is that a “strong” pelvic floor is always better.
But a pelvic floor that is too tight can actually make labor more difficult.
If the muscles don’t know how to relax, they may resist the natural process of birth.
This is why balance matters.
You’re not just building strength—you’re building flexibility, coordination, and awareness.
Signs You May Need More Relaxation Than Strength
Some people benefit more from focusing on relaxation than strengthening.
You might notice:
Difficulty fully relaxing during exercises
Holding tension in your hips or jaw
Trouble sensing a “drop” or release
If this feels familiar, prioritizing breathing and relaxation work can be especially helpful.
How This Supports Postpartum Recovery
A well-prepared pelvic floor doesn’t just support birth—it supports recovery.
When your pelvic floor has practiced both engagement and release, it often responds more effectively postpartum.
You may find it easier to reconnect with those muscles, rebuild strength, and support healing.
Again, this isn’t about perfection—but it can make the process feel more familiar.
How Often Should You Practice?
Consistency matters more than intensity.
A few minutes a day of intentional practice can be more effective than occasional longer sessions.
You can integrate these exercises into your daily routine—while sitting, resting, or winding down for the day.
A Gentle Reminder
Your pelvic floor is not something to “fix.”
It’s something to understand.
It’s adapting to pregnancy in real time, responding to changes, and preparing for birth in its own way.
Your role is not to control it completely—but to support it.
Final Thoughts
Preparing your pelvic floor for childbirth isn’t about doing more—it’s about doing things differently.
It’s about learning to feel what’s happening in your body.
It’s about building trust in your ability to both support and release.
Because during birth, your body isn’t trying to hold on.
It’s trying to open.
And the more familiar that feeling is, the more your body can work with you—not against you—when the time comes.
