Why Kegels Might Be Hurting Your Birth — And What To Do Instead

If someone’s told you to “do your Kegels” when you’re pregnant, don’t hit play on that autopilot just yet. Because when it comes to prepping for birth, the story isn’t quite what we’ve all been told.

What’s wrong with “just Kegels”?

“Kegels” are those squeeze-and-lift exercises you do when you’re at a red light, brushing your teeth, or standing in line. They’re great for strengthening the pelvic floor when you need hold-and-lift (like fixing leakage or postpartum support). nhs.uk+1
But - here’s the thing - birthing is not about clenching. It’s about opening, releasing, and allowing. Evidence shows that when your pelvic floor doesn’t relax enough, it may result in a longer pushing phase, more tearing, or more discomfort. PubMed+1

So what should your pelvic floor be doing pre-birth?

• Relaxation + release: Your body needs to know how to let go.

• Balance + strength + flexibility: One without the others is a recipe for tension.

• Movement patterns that mimic birth: Think squats, hip openers, diaphragmatic breathing.

• Connection of breath to pelvic floor: As you inhale, the pelvic floor expands; as you exhale, it softens. This helps you when contraction hits and baby needs to move down.

Two-Minute Daily Practice

Set aside about 2 minutes per day.

1. Sit comfortably on the edge of a chair or birthing ball.

2. Place your hand on your belly or pelvic area.

3. Inhale through your nose, feel your belly and pelvic floor expand downwards.

4. Exhale slowly through your mouth, let your body soften, words like “ahhh” in your mind.

5. Repeat 10 times.

That’s it. Simple but powerful. Over time it trains your body to release. And when the time comes to push, your baby’s descent will be smoother, your pushing phase shorter, and your recovery easier.

My question for you:

Are you training your body to clench, or are you training your body to release?
One leads to tension, tears, longer pushing. The other leads to calm, confident, empowered birthing.

Want next-level prep?

If this blog post made you go, “Wait — why didn’t I know this sooner?” — good. Because you should know. And that’s exactly why I created the Bump To Bundle Blueprint. Inside: a full loading-dock of birth prep (body + mind + postpartum), designed for first-time moms who want to move into motherhood with power. Click here [insert link] to learn more.

Pregnant, prepping, and ready to feel confident? Let’s do this together