The Power of the Pelvic Floor

Why Pregnancy Is the Most Important Time to Train It

Pregnancy is a season of transformation. As your body grows and prepares to bring new life into the world, there’s one often-overlooked area that deserves special attention: your pelvic floor.

This foundational group of muscles plays a major role in pregnancy, labor, and postpartum healing. And while most women are told to "do Kegels," true pelvic floor preparation goes far beyond that—and ideally, it should be done with professional guidance.

What Is the Pelvic Floor, and Why Does It Matter?

Your pelvic floor is a network of muscles and connective tissue that supports your bladder, uterus, and rectum. During pregnancy, it holds your growing baby. During labor, it needs to relax and stretch to allow for delivery. And postpartum, it helps restore balance, core strength, and internal organ support.

If this system is either too weak or too tense, it can lead to complications like incontinence, prolapse, painful intercourse, or long-term core instability.

Why Pelvic Floor Training During Pregnancy Is So Important

1. Supports a Smoother Labor - Proper pelvic floor training focuses on both strength and release. A balanced pelvic floor can aid the pushing phase of labor and help reduce the risk of tearing or prolonged labor.

2. Protects Against Common Complications - Symptoms like leaking urine when sneezing or jumping, pelvic pain, or pressure aren’t just “normal pregnancy problems”—they're signs that your pelvic floor needs support.

3. Promotes Easier Postpartum Recovery - Training these muscles during pregnancy makes it easier to reconnect with them postpartum. It can dramatically improve your healing timeline, reduce the risk of long-term pelvic floor dysfunction and heal diastasis recti.

4. Stabilizes the Core and Spine - A strong pelvic floor works with the transverse abdominis and diaphragm to create a “canister” of support for your spine and pelvis. This can minimize back pain and help you stay active safely during pregnancy.

   
   

Don’t Go It Alone—Work With a Certified Professional

Pelvic floor training is not one-size-fits-all. In fact, doing Kegels without assessing whether your pelvic floor is tight or weak could actually make things worse.

That’s why working with a certified pre/postnatal personal trainer is so valuable. As a certified Women's Training Specialist, I specialize in helping women prepare their bodies for birth and support postpartum healing through intentional, safe, and science-backed movement—including pelvic floor awareness, core engagement, and full-body function.

I am currently accepting new clients both in-person and online for individualized sessions and full pregnancy/postpartum wellness programs. Whether you're preparing for your first baby or looking to heal after your third, I’m here to support you through every phase.

💻 Virtual coaching available — perfect for busy mamas or those outside my local area🧘‍♀️

*In-person sessions available in Knoxville, TN

Free consultations to see if we’re the right fit

How to Start Training Your Pelvic Floor

You can begin by building awareness with 360° breathing:

1. Sit or lie down in a relaxed position.

2. Inhale through your nose, feeling your rib cage, belly, and pelvic floor gently expand.

3. Exhale slowly through your mouth, feeling your pelvic floor lift and your core gently engage.

4. Repeat for 5–10 breaths daily.

This simple practice lays the foundation for deeper training—but it’s just the beginning.

Final Thoughts: Your Body Is Worth Investing In

Pregnancy is not the time to disconnect from your body—it’s the perfect opportunity to build trust with it. Pelvic floor training helps you step into birth and motherhood feeling strong, confident, and prepared.

If you're ready to invest in your wellness and future, I’d be honored to walk alongside you.

👉 Click here to book a consultation. Let’s prepare your body for the incredible work it’s about to do—and help you heal with intention once baby arrives.

Disclaimer: I’m a certified personal trainer and a mom sharing what has worked for me and the clients I serve. The information in this post is for educational purposes only and is not medical advice. Please consult with your doctor or healthcare provider before making any changes to your diet, supplements, or lifestyle—especially if you’re pregnant, nursing, taking medication, or managing a health condition. Your body is beautifully unique, and it’s always best to get personalized guidance.