How to Use Pilates to Protect Your Pelvic Floor During Pregnancy

Don't let your pelvic floor be a casualty of your pregnancy—this workout will keep it strong and functional both before and after you deliver.

Pelvic Floor and Pilates: What to Know and How to Work It

It's no secret that pregnancy can cause some major changes in your body. But there some changes that people tend not to discuss—like the significant changes to your pelvic floor. Granted, the strength of your pelvic floor may be something you never really thought about before pregnancy, but now is probably a great time to start considering it—it's not at all uncommon for women to, shall we say, leak after childbirth, and a strong pelvic floor can help minimize this issue.

By getting your pelvic floor in the best shape possible, you won't just reduce your odds of peeing yourself every time you cough post-baby (yes, really), you'll also make your general postpartum recovery period easier. 

That's why we enlisted Andrea Speir, a fitness expert and the founder of Speir Pilates, to put together a pelvic floor Pilates workout that's safe and effective for pregnant women. 

"Pelvic floor exercises are super important during pregnancy because as our pelvic bones begin to separate and widen in preparation for the birth, those pelvic floor muscles get thinned out and stretched," Speir told Fit Pregnancy. "We want this area of our bodies strong to help during labor, but also strong to help carry the weight of the baby and recover post-baby."

Trust us, you'll want to give this workout a go when you hear some of its benefits: "Strengthening these muscles (both slow and fast twitch muscles), which we do in these videos, will help with the endurance of your pelvic floor and tightening and strengthening after," Speir said. "This strength will keep, help or prevent you from peeing yourself when you cough, sneeze or laugh—let's not pretend that's not a thing!"

Convinced? We thought so—give this workout a go. You can thank us later!