How to Perform Kegel Exercises for Pregnant Women by Trimester

Kegel exercises for pregnant women are not just a trendy workout, but a part of conscious preparation for childbirth. They strengthen the pelvic floor muscles, improve bladder control, help women recover faster after childbirth and maintain a good sense of well-being. The key is to know how to correctly perform the exercises at each stage of pregnancy because the load and technique should change along with the future mother’s body.

What are Kegel exercises and why are they important for pregnant women

The technique of pelvic floor exercises, more commonly known as Kegel exercises, is based on the idea of strengthening the body’s internal support structures. These pelvic and vaginal muscles play an important role: they support the uterus, bladder, and intestines. During pregnancy, the tissues gradually become softer and more elastic, preparing for future childbirth, so it is especially important to train them gently and systematically.

Important! Kegel exercises are just a small part of the training for the recovery and maintenance of the pelvic floor. If you want the pelvic floor to be functional, you need to train comprehensively with all core muscles, focusing on the pelvic floor, to achieve the maximum effect from your workouts.

If the tone of these muscles weakens, a feeling of heaviness, pain, or discomfort may occur. Regularly performing Kegel exercises is recommended starting from the first trimester – this strengthens the muscles, improves body control, and helps a woman feel more confident at all stages of pregnancy.

The Benefits of Kegel Exercises During Pregnancy

Regular practice brings real health benefits:

• strengthen the muscles of the vagina and pelvis;
• improve blood circulation in the pelvic organs;
• help control urination;
• reduce the risk of tears during childbirth;
• accelerate recovery after childbirth.

Additionally, Kegel exercises positively affect emotional well-being: a woman feels confident, better controls her breathing and relaxation during contractions. According to doctors, these exercises help mothers cope with stress more easily and provide the baby with more oxygen.

How to perform Kegel exercises in the first trimester

During the first weeks of pregnancy, it is important not to overload the body. The exercises focus on gentle strengthening and improving blood circulation. It is best to start the exercises while lying down or sitting.

Step-by-step technique:

1. Identify the muscles that control the flow of urine.
2. Contract them as if trying to stop the flow and hold for 3–5 seconds.
3. Relax for the same amount of time.
4. Repeat 10 times, performing several sets per day.

Important! Initially, three short sessions a day are sufficient. Women should breathe evenly and not tense their abs or buttocks. If slight discomfort appears, reduce the load.

During this stage of pregnancy, the muscles are just beginning to adapt to changes. Exercise will improve the blood supply to the uterus, help maintain form, and prepare the body for subsequent trimesters. The key is to perform the exercises correctly and regularly.

Kegel Exercises in the Second Trimester

At this stage, the center of gravity shifts, the uterus grows, and a woman can exercise in a sitting or standing position if the doctor sees no contraindications. The sessions become slightly more intense but retain a gentle nature.

Exercise routine:

• “Slow Contraction.” Tighten the pelvic and vaginal muscles, hold for 5–7 seconds, and relax.
• “Quick contractions.” Perform 10 quick contractions in a row – this trains reaction speed.
• “Wave.” First, tighten the urethra muscles, then the vagina, and anus – feel the wave moving from bottom to top.

This exercise helps a woman better control her pelvic muscles during childbirth, improves blood flow to the uterus and baby. These exercises can be included in the daily self-care routine – for example, perform them in the morning or before bed.

Important! If pain occurs or uterine tone increases during the second trimester of pregnancy, exercises should be temporarily stopped, and a specialist should be consulted.

The benefits of regular workouts in the second trimester

Regular exercises strengthen the pelvic floor and vaginal muscles, reducing the risk of urinary incontinence, especially after childbirth. They also help improve overall well-being and emotional state. Women note that workouts provide a feeling of lightness and control over the body.

For the expectant mother, it’s important to remember: exercises are safe when performed correctly, but before starting a regimen, consult a gynecologist. Certain conditions – hypertonus, risk of miscarriage, high blood pressure – can be temporary contraindications.

How to Perform Kegel Exercises in the Third Trimester

By the end of pregnancy, the pelvic muscles experience maximum load. The baby moves lower, increasing pressure on the pelvic organs, so Kegel exercises for pregnant women in the third trimester are aimed at gentle strengthening and relaxation. Women should perform them carefully, paying close attention to sensations.

Technique for the third trimester:

1. Sit on a chair with your back straight or lie on your side.
2. Slowly tighten your pelvic floor muscles as if you are trying to stop the flow of urine.
3. Hold the tension for 3–4 seconds, then gradually relax the muscles.
4. Do 8–10 repetitions.

Important! Do not hold your breath or tighten your abs. If you feel pressure in the lower abdomen or dizziness, stop the exercise and consult your doctor.

In the third trimester, alternating tension and relaxation is especially important. This will help during childbirth to control muscles, direct effort to the right area, and prevent perineal tears. Gentle gymnastics helps the body adapt to the growing weight of the baby and prepares the woman for the final stage of pregnancy.

Frequency and Time of Exercise

For pregnant women, 2–3 short sessions a day are enough. It is optimal to perform exercises in the morning and evening, at the same time each day. Gradually, the duration of each session can be increased, but no more than 10–15 repetitions at a time.
The main thing is regularity: muscles need gentle training, not overwork.

Specialist recommendations:

• Do not perform exercises immediately after eating.
• Do not combine them with physical activities targeting the abs.
• Pay attention to your breathing – it should be smooth and calm.

If a woman performs gymnastics daily, the pelvic floor muscles become more elastic and manageable, which significantly eases the childbirth process.

Possible Mistakes and Contraindications

Despite their safety, Kegel exercises for pregnant women have limitations. Women with uterine hypertonicity, risk of premature birth, lower abdominal pain, or high blood pressure should first consult a doctor.

Common mistakes during performance:

• Tensing the buttocks or abdomen instead of the vaginal muscles.
• Holding breath during contraction.
• Too frequent or prolonged workouts.

It is important to remember that exercises help only with moderate loads. If you experience pain, a feeling of heaviness, or a rapid heartbeat during the session, it is a signal to reduce intensity.

What Happens After Birth

After the birth of a child and recovery, the doctor may allow you to resume exercise. Kegel exercises then help restore muscle tone, improve bladder control, and prevent pelvic organ prolapse.

It is beneficial for new mothers to perform simple exercises while lying or sitting – 5-7 repetitions a day. Within weeks, muscles become stronger and overall well-being improves. Gradually, you can move on to more complex variations like the “wave” or “elevator”, where muscles contract at different levels of the vagina.

When to Start and How to Maintain Motivation

You can start exercising from the first weeks if there are no contraindications. It’s important to perform the exercises mindfully: focus on your breathing, ensuring there’s no unnecessary tension.
A good way to remember is to tie the workout to daily rituals, for example, the morning shower or evening walk.

Women should understand that workouts do not require special equipment. A comfortable position and a few minutes of calm time are enough. This approach will help strengthen the pelvis, improve blood circulation, prepare the muscles for stress, and speed up postpartum recovery.

Tips for Safe Workouts

Before proceeding to the practical part, it is important to create a calm atmosphere. Find a time when you won’t be disturbed, take a few deep breaths, feel the breath and lightness of the body. This state helps to perform exercises mindfully and without unnecessary tension. It also helps to better feel the pelvic muscles and control every movement during the workout.

1. Always consult with a gynecologist before starting the course.
2. If you feel tired, take a break.
3. Don’t rush: the quality of execution is more important than the number of repetitions.
4. Use relaxing breathing and gentle stretches.
5. Pay attention to your posture – a straight back helps distribute pressure evenly.

Regular exercises will not only strengthen the pelvic muscles but also give confidence during childbirth. A woman will feel in control of the process, and recovery afterward will be easier and faster.

Conclusion

Kegel exercises for pregnant women are a simple yet effective method that helps expectant mothers prepare for childbirth, strengthen muscles, improve circulation, and reduce the risk of complications. With the right approach, they become part of caring for your body and emotional balance. Remember: regularity and attention to your own sensations are key to success. If you want to follow a comprehensive program that includes nutrition, yoga, and gentle postpartum gymnastics, check out the materials on the MOMSLAB website – an online platform for women where programs for each pregnancy period are gathered, and training for 7 days at 1 ruble can be tried now.