Pelvic floor myths during pregnancy: what every expecting mom should know

If you've spent any time on social media since becoming pregnant, you've probably heard someone talk about your pelvic floor.

"Kegels, Kegels, Kegels."

"Strengthen your pelvic floor before baby."

"If you don't do pelvic floor exercises now, you'll regret it later."

With so much advice floating around, it's easy to think there's one simple solution. The truth? Your pelvic floor is much more complex than most people realize. At Barre West, we believe education is just as important as exercise. That's why our prenatal classes don't just help you build strength, we teach you how your body works so you can move through pregnancy, labor, and postpartum with confidence.

Let's separate fact from fiction:

What Is the Pelvic Floor?

Your pelvic floor is a group of muscles, ligaments, and connective tissues that sit at the bottom of your pelvis like a supportive hammock. These muscles help:

• Support your bladder, uterus, and bowel

• Control bladder and bowel function

• Support your growing baby during pregnancy

• Work with your core and diaphragm to stabilize your body

• Play an important role during labor, birth, and postpartum recovery

They're part of your core, but they're only one piece of the puzzle.

Myth #1: You Should Do Kegels All Day Long

This is probably the biggest myth we hear. Many people think pregnancy means constantly squeezing their pelvic floor. In reality, your pelvic floor needs to be able to do two things well:

• Contract

• Relax

A muscle that's always "on" isn't necessarily a healthy muscle. Imagine trying to do a bicep curl without ever straightening your arm. Eventually, that muscle becomes tired, tight, and less effective.

Your pelvic floor works the same way. During pregnancy, and especially during labor, your pelvic floor needs the ability to lengthen and relax just as much as it needs strength. That's why our prenatal classes focus on coordination, not constant squeezing.

Myth #2: A Stronger Pelvic Floor Always Makes Labor Easier

This one surprises a lot of people. While a healthy pelvic floor provides important support throughout pregnancy, labor requires something different. During birth, your pelvic floor needs to lengthen significantly to allow your baby to move through the birth canal.

If those muscles are constantly gripping or unable to relax, they may actually have a harder time adapting during labor. That's why we teach both strength and release. Learning when to engage and when to soften is one of the most valuable skills you can develop during pregnancy.

Myth #3: Leaking Is Just Part of Pregnancy

Many women assume leaking urine when coughing, sneezing, laughing, or exercising is simply something they have to live with.

While it's common, it isn't something you should ignore. Leaking can sometimes be a sign that your pelvic floor isn't coordinating well with your breath, core, or movement—not simply that it's "weak."

The good news? Many women see improvement with proper education, breathing strategies, and individualized guidance. If you're experiencing leakage, pain, or pressure, it's always worth discussing with your healthcare provider or a pelvic floor physiotherapist.

Myth #4: Your Core and Pelvic Floor Work Separately

One of the biggest shifts we help clients understand is that your pelvic floor doesn't work alone. It works alongside:

• Your diaphragm

• Your deep abdominal muscles

• Your back muscles

• Your glutes

Every time you breathe, these muscles respond together. That's why we spend so much time teaching breath mechanics in our prenatal classes. When your breath, deep core, and pelvic floor work as a team, your body can better support the physical demands of pregnancy while creating a strong foundation for labor and recovery.

Myth #5: You Should Avoid Core Exercises During Pregnancy

Pregnancy doesn't mean abandoning your core. It simply means training it differently.

Traditional abdominal exercises often aren't the best choice as your pregnancy progresses, but that doesn't mean your core should be ignored. At Barre West, we teach pregnancy-safe core strategies that emphasize:

• Deep core activation

• Pressure management

• Functional strength

• Postural support

• Breath coordination

The goal isn't six-pack abs. The goal is a resilient, supportive core that helps you throughout pregnancy and beyond.

Myth #6: Pelvic Floor Health Only Matters After You Have Your Baby

Many women don't hear about pelvic floor health until after delivery. By then, they're often dealing with symptoms they wish they'd known how to prevent or manage earlier.

Pregnancy is actually one of the best times to begin learning about your body. Understanding how to breathe well, move intentionally, and coordinate your core and pelvic floor before birth gives you valuable tools you'll continue using during labor and postpartum recovery.

Think of it as preparing your body, not fixing it later.

What We Teach in Prenatal Barre

Every prenatal class at Barre West includes movement designed to help you feel stronger, but we also focus on education.

You'll learn how to:

• Coordinate your breath with movement

• Engage your deep core without creating unnecessary pressure

• Connect with your pelvic floor in a functional way

• Build strength that supports pregnancy and motherhood

• Practice breathing techniques that can be helpful during labor

• Move confidently as your body changes each trimester

These aren't just workout skills. They're life skills you'll carry with you long after pregnancy.

The Bottom Line

Your pelvic floor doesn't need to be tighter. It needs to be healthier.

That means learning when to engage, when to relax, how to breathe, and how your entire core system works together.

Pregnancy is one of the most incredible, and demanding, experiences your body will ever go through. Understanding your pelvic floor can help you move through it with greater confidence, less fear, and more trust in your body's ability to adapt.

At Barre West, we're here to support you every step of the way with expert instruction, thoughtful movement, and education that empowers you for pregnancy, birth, and recovery.

Curious about prenatal barre? We'd love to help you build strength, confidence, and a deeper understanding of your body throughout your pregnancy. Join us for a prenatal class and experience the difference for yourself.