Kegel & Pelvic Floor Exercise Programs for All Stages of Pregnancy
Jan 13, 2023By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published January 14, 2023
Whether you are about to become pregnant or have just had a baby, we have developed an app-based program that will help you strengthen your core to ease childbirth or help you recover faster post-pregnancy.
Direct Answer
Kegel and pelvic floor exercise programs for pregnancy should adapt across three stages: gentle strengthening in the first trimester, breath-coordinated core work through the second and third trimesters, and guided recovery postpartum. The Buff Muff Prenatal Program builds this progression into app-based workouts, teaching correct technique so kegels support labour, birth, and healing rather than causing strain.
Key Takeaways
- Pelvic floor needs shift trimester by trimester — early strengthening looks different from third-trimester relaxation and breath work.
- Kegels alone aren't enough; diastasis recti awareness and core coordination matter just as much as pelvic floor strength.
- A structured, app-based program helps you train with the same specificity you'd use to prepare for any major physical event.
- Postpartum recovery deserves its own dedicated protocol, not just a return to pre-pregnancy exercises.
Why Pelvic Floor Exercise Needs to Change Across Pregnancy
Your pelvic floor supports a steadily increasing load as your pregnancy progresses, so a program that only ever asks you to "squeeze and lift" misses half the picture. Early on, building baseline strength and body awareness pays off later. As your bump grows, the emphasis shifts toward coordinating your breath with your core and pelvic floor, and by the third trimester the priority becomes learning to release and lengthen these muscles so they can stretch during birth instead of resisting it.
What to Focus on in Each Trimester
In the first trimester, focus on learning correct pelvic floor activation and gentle core strengthening. In the second and third trimesters, shift toward breath-coordinated movement, hip mobility, and pelvic floor relaxation techniques that prepare your body for labour. After birth, recovery starts with gentle reconnection exercises and progresses to rebuilding strength once you're cleared by your care provider.
Buff Muff Prenatal
Preparing for a big event is essential. Would you run a marathon without training for it?
What bigger event will you ever prepare for than the birth of your baby? The crazy thing is that labour is like 4-6 marathons, yet there is no training program for it.
The Buff Muff Prenatal program applies the fitness principle of specificity to labour and birth prep. You need to train for your big event using movement and exercise that is as close to the event as possible.
Buff Muff Prenatal gives you essential information about your pelvic floor and abdomen in birth AND recovery.
The program includes educational videos, exercises (both strengthening and stretching), and targeted info and techniques for the pelvic floor (beyond 'do your kegels') and the abdomen - have you heard of diastasis recti?
Plus, you get a full recovery protocol because, like any major event, you need to factor in the recovery.
The Buff Muff Prenatal Program is in the Buff Muff App Membership and has everything to get you ready for your best birth and to support your ongoing Pelvic Health beyond baby and for long-term pelvic wellness!
Start Your Free Trial Today!
If you enjoyed this article, you might also like our episode:
Female Physiology with Dr Stacy Sims
Listen to the episode
FAQ
What is the best kegel and pelvic floor program during pregnancy?
The best program adapts to your trimester and birth goals — building strength early, then shifting to breath work, relaxation, and pushing preparation in the third trimester, followed by a structured postpartum recovery phase.
Can I still do kegels in the third trimester?
Yes, but the focus shifts from strengthening to learning to relax and lengthen the pelvic floor, since a flexible, coordinated pelvic floor helps during pushing and reduces tearing risk.
Do I need to worry about diastasis recti during pregnancy?
Some abdominal separation is a normal part of pregnancy, but learning safe core techniques now can reduce excess doming or bulging and support an easier postpartum recovery.
When should I start a postpartum pelvic floor recovery program?
Gentle breathing and connection work can start within days of birth, with progressive strengthening added once you're cleared by your care provider, typically around six weeks postpartum.
Is an app-based program like Buff Muff Prenatal enough, or do I need a physiotherapist too?
An app-based program is a strong foundation for guided, progressive exercise, but if you have pain, leaking, or a diagnosed prolapse or diastasis, an in-person pelvic floor physiotherapist assessment is recommended alongside it.
