On the Blog: Only 15% of Women Train Their Pelvic Floor Correctly – Why That Matters
When you're pregnant, hopefully someone has told you to "do your pelvic floor exercises."
But here's the part they don’t usually mention:
Research shows that only around 15% of women perform these exercises correctly without professional instruction from a pelvic floor physiotherapist.¹
That means most women are unknowingly missing out on one of the most powerful tools they have to prevent tearing, prolapse, and leaking after birth - doing pelvic floor exercises correctly!
Why pelvic floor training matters before birth
Your pelvic floor is a group of muscles that supports your bladder, bowel, uterus—and your growing baby. During a vaginal birth, these muscles stretch up to three times their resting length to allow your baby to be born. This is why these muscles need to be strong, and also have the ability to relax properly!
If your pelvic floor is too tight, too weak, or not working in coordination with your breath and body, you may be at greater risk of:
Perineal tearing
Pelvic organ prolapse
Urinary or bowel incontinence
Prolonged recovery postpartum
Why is it so hard to do pelvic floor exercises correctly?
Pelvic floor exercises aren’t just about “squeezing.”
They require:
Finding the right muscles (and not just squeezing your bum or inner thighs)
Coordinating breath and movement
Learning to release as well as contract
Without proper guidance, many people actually push down or brace their abs—the opposite of what we want.
That’s why the research shows most women need specific instruction from a pelvic floor physiotherapist to do it correctly.¹
How to train your pelvic floor the right way
Training your pelvic floor in pregnancy is not about overdoing it—it's about doing it right.
That’s exactly why I created the Pelvic Floor Prep for Birth Course.
Inside, you’ll learn:
How to properly activate and release your pelvic floor muscles
How to use breath and movement to support labour
How to build strength and control for birth—and recovery
Think of it like a physio-led guide to birth prep, on your schedule. It covers all the gaps in birth education!
Research-backed birth prep that works
A 2014 systematic review by Mørkved and Bø² concluded that pelvic floor muscle training (PFMT) is most effective when it’s supervised—meaning women benefit most when they have an assessment, individualised support, and a tailored plan.
That’s why the premium version of my online course includes a 1:1 consult with a pelvic floor physiotherapist either face-face or over Telehealth — to make sure your technique is right and your plan is personalised.
You deserve more than guesswork.
Whether you're just getting started on your pelvic floor preparation during pregnancy, or ready to level up your birth prep support is here.
Want to make sure you’re not one of the 85% doing it wrong?
Download my free Pelvic Floor Exercise Guide – it’s a quick-start resource that helps you connect to these muscles properly, and gets you started on your pelvic floor journey!
It’s perfect if you’re pregnant and want to take a confident first step today. Download the FREE Guide.
Want more information? Read more on our Pelvic Floor Exercises Blog.
References:
Bø, K., & Sherburn, M. (2005). Evaluation of female pelvic-floor muscle function and strength. International Urogynecology Journal, 16(6), 382–388. https://doi.org/10.1007/s00192-005-1314-z
Mørkved, S., & Bø, K. (2014). Effect of pelvic floor muscle training during pregnancy and after childbirth: a systematic review. British Journal of Sports Medicine, 48(4), 299–310.https://doi.org/10.1136/bjsports-2012-091758
