YES, pelvic floor exercises (Kegels) are safe and highly recommended for pregnant women and new mothers! If you're experiencing urine leakage (peshab ka tapakna) during pregnancy or after delivery, you're not alone - this affects up to 50% of women. The good news is that regular pelvic floor exercises can significantly improve bladder control and support recovery.
Watch: Are you doing these exercises with your baby? Is your baby enjoying?
During Pregnancy:
After Delivery:
Common Issues from Weak Pelvic Floor:
What are Pelvic Floor Muscles?
Think of them as a hammock or trampoline at the base of your pelvis that supports:
These muscles:
Method 1: The Stop Test
Method 2: Visualization
Exercise 1: Slow Squeezes
Exercise 2: Quick Pulses
Exercise 3: The Elevator
Morning Set:
Afternoon Set:
Evening Set:
Total: 30 slow squeezes + 30 quick pulses daily
| When | What to Do |
|---|---|
| **During Pregnancy** | Start gentle exercises from first trimester, continue throughout |
| **After Vaginal Delivery** | Start gentle exercises after 24-48 hours (or when comfortable) |
| **After C-Section** | Wait until catheter removed, start gentle exercises within a week |
| **First 6 weeks postpartum** | Focus on reconnecting with muscles, gentle holds |
| **6 weeks to 3 months** | Increase hold duration and repetitions |
| **3+ months** | Full routine, add progressions if needed |
Wrong:
Right:
Contact your doctor if you notice:
Pelvic Floor Physiotherapy:
Products That May Help:
Do:
Avoid:
A: Some leakage in the first few weeks after delivery is very common and usually improves with time and exercises. Start gentle Kegels as soon as you're comfortable. If leakage continues beyond 3-4 months despite regular exercises, consult your doctor. Many women see significant improvement within 6-8 weeks of consistent practice.
A: Yes! Pelvic floor exercises are safe and recommended throughout pregnancy. They help support the growing baby, prepare for delivery, and prevent incontinence. Start early and continue throughout. Just be gentle and don't overdo it. If you feel any discomfort, pause and consult your doctor.
A: Insert a clean finger into your vagina and squeeze. You should feel pressure around your finger if done correctly. You should NOT be squeezing your buttocks, thighs, or holding your breath. Another test: You should be able to stop urine midstream (do this only once to test, not regularly).
A: Most women notice improvement in 4-8 weeks with daily practice. Full strength may take 3-6 months to develop. The key is consistency - doing exercises every day. If you don't see any improvement after 8 weeks of proper, daily exercises, consult a pelvic floor physiotherapist.
A: Yes! Strong pelvic floor muscles improve sensation during intimacy for both partners. Many women report better satisfaction after regular Kegel practice. Wait until your doctor clears you for intimacy (usually 6 weeks postpartum) and ensure you're physically and emotionally ready.
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This article was reviewed by a pediatrician. Last updated: January 2025
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