Not quite.

Walking is a favorite exercise during pregnancy and postpartum—and you don’t need perfect weather or a treadmill to make it happen. You just need to get creative.

Walking is also one of the most studied—and recommended—exercises during pregnancy for good reason. It helps maintain cardiovascular fitness, supports healthy weight gain, reduces swelling, and can ease common discomforts like back pain and constipation. Research on prenatal exercise (including walking) also shows it can help lower the risk of gestational diabetes and support healthier blood glucose control. Even 20–30 minutes on most days of the week can make a meaningful difference. Postpartum, it’s a gentle, effective way to rebuild stamina and support mood.

Here’s how moms can keep walking—even when Mother Nature has other plans.

The Indoor Walking Mindset Shift

First, let’s reframe what “a walk” means.

It doesn’t have to be 30 minutes straight. It doesn’t require scenic views or fresh air. What matters is movement—consistent, low-impact, intentional movement that gets your heart rate up and your body moving.

Translation: Shorter bursts throughout the day count. A lot.

Research Backup: You don’t need one long walk for it to “count.” National guidelines now recognize that activity accumulated in short bouts still delivers real health benefits—and research comparing accumulated vs continuous walking shows similar gains in fitness and blood pressure when the total time is the same.

Strategy 1: The Staircase Circuit (The Space-Saver)

Why it works: Stairs add intensity without adding time. Walking up and down stairs engages your glutes, quads, and core—all critical for pregnancy posture and postpartum recovery.

How to do it:

• Find a staircase in your home, apartment building, or office.

• Walk up slowly and with control. Walk down with intention (no rushing—balance shifts during pregnancy).

• Start with 5 minutes. Gradually build to 10-15 minutes as you feel stronger.

Pro Tips: Hold the railing for stability. If stairs start feeling too intense, walk up, then take the elevator down if you have access to one.

Strategy 2: Walking Lunges (The Strength Builder)

Why it works: Walking lunges combine cardio with functional strength training. They fire up your legs, improve balance, and prepare your body for the physical demands of labor and carrying a baby (or toddler).

How to do it:

• Stand tall in a hallway or open room.

• Step forward with your right leg into a lunge (knee over ankle, not past toes).

• Push through your front heel to step the back leg forward into the next lunge.

• Alternate legs as you move forward.

The Count: Start with 10 lunges per leg (20 total). Do 2-3 sets with rest in between.

Modification: If lunges feel too challenging, do split squats (keep your feet planted in a lunge stance and lower your hips straight down and up).

Strategy 3: The Phone Meeting Walk (The Multitasker)

Why it works: You’re already on a call—why not move while you talk? This is perfect for remote workers or anyone with virtual meetings.

How to do it:

• Pop in your headphones.

• Walk laps in your home while you listen or speak.

• If you’re on camera, stand up and walk in place.

The Math: Three 15-minute calls = 45 minutes of walking. Done.

Pro Tip: This is also fantastic for postpartum moms managing conference calls during nap time. Movement + productivity = win.

Strategy 4: The Office Lap (The Connection Play)

Why it works: If you work in an office, getting face time with coworkers doesn’t have to happen sitting down. In the book Likeable Badass, UNC Kenan-Flagler Business School professor Alison Fragale talks about how visibility and presence can help you advance your status at work—so use the office lap to stay active and build relationships.

How to do it:

• Use breaks to walk the indoor perimeter of your office or building.

• Take walking “coffee chats” with colleagues (even if it’s just a lap around the floor).

• Walk to a colleague’s desk to ask a question instead of sending an email.

The Hidden Benefit: Studies show that walking meetings boost creativity and focus—so you’re not just moving, you’re performing better.

Strategy 5: The Micro-Walk Stack (The Consistency Hack)

Why it works: Short walks throughout the day add up—and they may even be more effective than one long walk for managing blood sugar and energy levels during pregnancy.

How to do it:

• Set a timer for every 60-90 minutes.

• Walk for 5-10 minutes: around your home, up and down stairs, or even marching in place.

• Repeat 4-6 times throughout the day.

The Math: Six 10-minute walks = 60 minutes of movement. No gym required.

Research Backup: Research on “breaking up sitting” shows that short walking breaks can improve post-meal glucose control—one more reason micro-walks can be so useful when you’re spending more time sitting down.

Don’t Forget: Expect Has Walking Workouts

If you want guided structure (and a little extra motivation), the Expect App includes walking workouts designed specifically for pregnancy and postpartum.

These workouts are:

• Approved by board-certified OB/GYNs

• Designed to be done indoors or outdoors

• Scalable to your trimester and energy level

You can follow along at home, in a hallway, or even in your backyard. No treadmill necessary.

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The Bottom Line

Cold snaps happen. Heat waves occur. Pregnancy fatigue and postpartum sleep deprivation definitely happen.

But walking—the single most accessible, effective, and pregnancy-safe exercise—doesn’t have to stop.

You don’t need perfect conditions. You just need a few minutes of intention.

Your body (and your baby) will thank you.

But does that mean you just stop training your core? Absolutely not.

In fact, maintaining core strength is critical for supporting your growing bump and preparing for labor. The secret weapon isn’t a plank—it’s that Birthing Ball (or exercise ball) gathering dust in the corner of your nursery.

According to board-certified Doctor of Physical Therapy (DPT) and Expect advisor Nicole Dugan, sitting on the ball helps engage your deep stabilizer muscles—specifically the pelvic floor and core—while providing comfortable support for your pelvis.

Here is a physical therapist-designed, urogynecologist-approved routine you can do right now.

The Safety Protocol

Before you start, check your form. Expect clinicians emphasize three non-negotiables:

1. Posture: Sit with your knees in line with your hips. Keep your ears over your shoulders.

2. Breath: Never hold your breath. You should be able to talk while doing these moves.

3. Stability: If you feel wobbly, hold onto a stable surface or use a wall for support.

Move 1: The Rhythmic Bounce (The Warm-Up)

Why it works: This wakes up the pelvic floor and helps lymphatic flow without stress on the joints.

How to do it:

1. Sit tall on the center of the ball.

2. Bounce gently up and down in a rhythmic fashion.

3. The Count: Perform 2 slow sets (counting “1-Mississippi, 2-Mississippi”) to 10. Then, switch to 2 faster sets (counting to 20).

Pro Tip: This is also excellent for soothing lower back pain when the core muscles tire.

Move 2: Seated Marching (The Deep Core Stabilizer)

Why it works: This forces your deep core (the “corset” muscles) to fire, replacing the need for situps.

How to do it:

1. Start with feet flat on the floor, back tall.

2. Slowly lift one bent knee toward the ceiling, then return it to the floor.

3. Switch to the other leg.

4. The Challenge: Try to keep your hips perfectly still—don’t let them rock side-to-side.

5. Reps: Repeat 20 times per set. Do 2 sets.

Move 3: Opposite Arm & Leg Reach (The Balance Challenge)

Why it works: This connects your upper back posture with your lower body stability, crucial for carrying the extra weight of pregnancy.

How to do it:

1. Sit tall. Raise your Right Arm and Left Leg simultaneously. Since balance changes as you progress in pregnancy, keep a hand on a stable surface (like a wall or sturdy chair) for safety.

2. Hold for a split second, then lower.

3. Complete all reps on this side. Then, turn around (or move the chair) to switch sides and repeat with the opposite arm and leg.

4. Reps: 10 reps per side. Do 2 sets.

Move 4: The Pelvic Tilt (Mobility & Relief)

Why it works: This stretches the lower back and strengthens the low abs gently.

How to do it:

1. Initiate the movement from your hips, not your shoulders.

2. Tuck: Gently tuck your pelvis forward (think of flattening your low back).

3. Arch: Gently arch your pelvis backward.

4. Check: Ensure your shoulders stay level—only the pelvis moves!

Want the Full Follow-Along?

Reading about these moves is great, but following along with a real routine is more effective and fun.

In the Expect App, you can follow along with pregnant and postpartum moms in workouts designed by a board-certified PT and approved by a urogynecologist in our Physical Therapy Series to fully prep your body for delivery.

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The shortage is more severe than most people realize. According to the American Board of Physical Therapy Specialties, there are fewer than 1,000 Board-Certified Women’s Health Clinical Specialists (WCS) in the entire United States.

These 950 specialists are attempting to serve a population where up to 50% of women will experience pelvic floor dysfunction at some point in their lives. In many areas, especially rural communities, there simply isn’t a Board-Certified specialist within a reasonable distance.

So when your OB/GYN hands you a referral for pelvic floor therapy and tells you it could help with your leakage, pain, or prolapse symptoms, what do you do when there’s a months-long wait—or no provider at all?

This is where the research on telehealth pelvic floor therapy becomes critical.

The Evidence: Telehealth Works

Multiple peer-reviewed studies now demonstrate that telehealth pelvic floor physical therapy is as effective as in-person care for treating the most common pelvic floor conditions.

Research published in leading journals, including Neurourology and Urodynamics and the International Urogynecology Journal, highlights three key findings:

• Outcomes are identical: Telehealth shows similar or superior outcomes to in-clinic PT for pelvic floor muscle training, particularly for stress urinary incontinence, core weakness, and prolapse management.

• Adherence is higher: Patients attend sessions more consistently because transportation barriers and childcare coordination are removed.

• Verbal cueing is highly accurate: Skilled therapists can guide proper pelvic floor engagement, breathing patterns, and functional movement through visual assessment and real-time feedback—without needing internal contact.

One study found that telehealth pelvic floor therapy resulted in a significant reduction in urinary incontinence symptoms—outcomes comparable to in-person treatment, but with significantly shorter wait times.

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Why Telehealth Often Works Better

There are several reasons why virtual pelvic floor PT isn’t just “as good as” in-person care—in some cases, it can actually be more effective:

1. Immediate access means earlier intervention. Pelvic floor dysfunction typically worsens over time without treatment. When you can start therapy within days instead of months, you address the problem before compensatory patterns become entrenched.

2. You practice in your real environment. Learning to engage your pelvic floor while picking up your toddler in your home, or managing symptoms during your regular workout routine, can translate better than practicing on a sterile clinic table.

3. Privacy reduces barriers. Many women delay seeking care because of embarrassment. Telehealth from home feels less intimidating, leading to earlier treatment and better long-term results.

What Conditions Can Be Treated Via Telehealth?

Telehealth pelvic floor therapy is effective for the vast majority of pelvic floor conditions:

• Urinary or fecal incontinence (stress, urge, or mixed)

• Pelvic organ prolapse symptoms (heaviness, pressure)

• Pelvic pain (including pain with sex, sitting, or movement)

• Diastasis recti (abdominal separation)

• Postpartum recovery (regardless of how long ago you gave birth)

• Pregnancy-related pelvic or back pain

• Tailbone, hip, or groin pain

Note: The conditions that typically require in-person care are those needing internal manual therapy techniques. However, these represent a small percentage of cases, and many patients see significant improvement through movement and breathwork alone.

Expect’s Telehealth Pelvic Floor Therapy: Expert Care Without the Wait

This is why Expect now offers live telehealth pelvic floor physical therapy—because too many people are waiting months for care they need now.

Led by Dr. Nicole Dugan, PT, DPT, WCS

Dr. Dugan is one of the few (~950) U.S. Board-Certified Clinical Specialists in Women’s Health Physical Therapy. She is a nationally recognized expert who teaches therapists nationwide as faculty for the Herman & Wallace Pelvic Rehabilitation Institute.

As the Lead Pelvic Health Physical Therapist at Jefferson Health in Philadelphia, she has helped thousands of patients recover from childbirth, pelvic pain, prolapse, and incontinence.

What you get in your first session:

• Personalized pelvic floor and core assessment

• Guided movement screening

• Cues you can follow at home immediately

• Complete treatment plan

• Two exercises to start right away

Most patients see noticeable improvement in just 1-3 sessions.

Three Options to Fit Your Needs

1. Private 1:1 Sessions

Completely individualized care with Dr. Dugan

• Faster progress with custom treatment plans

• Fully private & flexible scheduling

• HSA/FSA Eligible

2. Group Sessions

Live small-group care led by Dr. Dugan

• Guided exercises with personalized corrections

• Supportive community

• HSA/FSA Eligible

3. Monthly Unlimited Group

The most cost-effective group recovery option

• Unlimited weekly group sessions

• One monthly 1:1 check-in included

• Priority booking

• HSA/FSA Eligible

💰 IMPORTANT: All sessions are HSA/FSA eligible. This means you can use your pre-tax healthcare dollars (Health Savings Account or Flexible Spending Account) to pay for this expert care.

Ready to book? Visit expect.fit/pelvic-floor-rescue and select “Book Live Therapy” to schedule your session.

Who This Is For

Telehealth pelvic floor therapy works across all life stages:

• Postpartum and pregnancy (any stage)

• Perimenopause and menopause

• Athletes (managing leakage or pain during impact)

• Post-surgical recovery (C-section, hysterectomy)

The Bottom Line

The research is clear: telehealth pelvic floor physical therapy delivers clinical outcomes equivalent to in-person care—often with faster improvement because you can start immediately.

If you’ve been told you need pelvic floor PT but face long wait times or logistical barriers, virtual care isn’t a compromise. It is evidence-based treatment that meets you where you are.

You don’t have to live with leakage, pain, or weakness while waiting for an appointment that’s months away. Expert care is available now.

Book your session: Visit expect.fit/pelvic-floor-rescue and click “Book Live Therapy” to get started, or learn more at expect.fit.

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Questions about telehealth PT? Email support@expect.fit

If you have an FSA and you’re pregnant, planning to be, or recovering postpartum, this is your final call. You have two days left to use those pre-tax healthcare dollars for something that actually prevents costly complications: OB/GYN-approved pregnancy fitness.

The Deadline is 11:59 PM, Wednesday (Dec 31st)

Most FSA plans operate on a “use it or lose it” basis. Any funds you contributed in 2025 that aren’t spent by December 31st are generally forfeited to your employer.

According to the Employee Benefit Research Institute, Americans forfeit an estimated $400-500 million annually in unused FSA funds. That’s money you already earned and set aside for healthcare—money that could be working to prevent pregnancy complications instead of disappearing.

Why Pregnancy Fitness Qualifies as Healthcare

Here’s what most people don’t realize: pregnancy fitness is preventive healthcare.

The research is unambiguous. Regular, appropriate exercise during pregnancy significantly reduces the risk of:

• Gestational diabetes (which affects 10% of pregnancies)

• Preeclampsia (high blood pressure)

• Cesarean delivery (costs $5k-$10k more than vaginal births)

• Premature birth

• Postpartum depression

• Pelvic floor dysfunction (affects up to 50% of postpartum women)

Prevention is cheaper than treatment. Because Expect is designed to prevent or treat these specific conditions, HSA and FSA administrators recognize it as an eligible medical expense.

Get Expect with FSA/HSA

The Smart Move: Buy Your 2026 Care with 2025 Dollars

We’ve partnered with Flex, a qualified healthcare vendor, to make this process simple and fast enough to complete before the deadline.

Important Strategy Note: To maximize your 2025 FSA funds before they expire, we strongly recommend the Annual Plan.

Why? If you choose a monthly plan, you only use ~$40 of your expiring balance today. If you choose the Annual Plan ($199), you use nearly $200 of your “use-it-or-lose-it” money now, securing your access for all of 2026 effectively for free.

Here is how to do it in under 5 minutes:

1. Choose the Annual Plan: Select the annual subscription ($199/year). This includes the telehealth consultation fee at no extra cost and maximizes your FSA usage.

2. Complete the Intake: Answer a few questions about your pregnancy or postpartum health needs through our secure chat.

3. Get Same-Day Telehealth Approval: A licensed provider reviews your info and generates your Letter of Medical Necessity (LMN).

4. Pay with your FSA Card: Once approved, pay directly with your FSA card. (Or pay with a personal card and submit your receipt for reimbursement).

Get Expect with FSA/HSA

You wouldn’t think twice about using your FSA for physical therapy after an injury. Expect is physical therapy for your body during the most physically demanding experience of your life.

48 Hours Left

You have until 11:59 PM on Wednesday, December 31st to put your 2025 healthcare dollars to work.

Ready to beat the deadline? Visit expect.fit/hsa-fsa to get started on the web, or download the Expect app to subscribe in-app.

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Questions about eligibility? Email support@expect.fit

Note: HSA/FSA eligibility varies by administrator. Approval is subject to telehealth provider assessment.

Laura, a mom of two expecting her third at 43, wrote candidly: “Pregnancy… It’s not a walk in the park. As much as you hear about the ‘glowing’ effects of this phase of life, the reality is much less ‘rainbows, puppy dogs and great expectations’ and much more ‘nausea, heartburn, back pain and high levels of stress.’”

The Real Story: Why Pregnancy Fitness Isn’t Optional

Here’s what caught our attention in Laura’s piece—and what every pregnant person should know:

Exercise during pregnancy significantly reduces:

• Pregnancy symptoms and aches

• Risk of preeclampsia

• Risk of gestational diabetes

• Likelihood of preventable C-sections

• Postpartum depression risk

But there’s a catch Laura identified: most pregnant women don’t know where to start.

The Knowledge Gap Is Real

Laura’s observation—that pregnant people are “unsure about where to begin”—reflects a systemic problem in maternal healthcare. Despite the American College of Obstetricians and Gynecologists’ recommendations for regular exercise during pregnancy and postpartum, many providers don’t have the time to offer specific guidance on safe movement.

This creates a vacuum where pregnant women either:

1. Avoid exercise entirely out of fear

2. Follow generic fitness advice not designed for pregnancy

3. Piece together conflicting information from social media

What Makes Pregnancy Fitness Different

Laura specifically noted that Expect offers “exercise routines (including cardio, strength training, dancing and even labor prep) all approved for safety and efficacy by OB/GYNs.”

This distinction matters because in pregnancy your body is undergoing profound physiological changes:

• Your blood volume increases 40-50%

• Your center of gravity shifts

• Relaxin loosens your joints

• Your pelvic floor bears increasing load

• Your core muscles may separate (diastasis recti)

Generic fitness programs don’t account for these changes. OB/GYN-approved programming does.

The Bigger Picture

Laura’s recommendation comes at a crucial time. As healthcare costs and maternal complications rise, preventive fitness is one of the most cost-effective interventions we have—yet it remains largely inaccessible to most pregnant women.

When a respected health editor with personal experience recognizes this gap and specifically calls out the need for expert-approved guidance, it validates what we’ve known: maternal fitness is healthcare.

What This Means for You

If you’re pregnant or planning to be:

1. Exercise isn’t optional—it’s one of the most powerful tools for a healthier pregnancy

2. “Safe” matters—not all movement is appropriate for every stage

3. Expert approval matters—your OB/GYN should approve your fitness routine

4. Access matters—you deserve resources that don’t require expensive trainers or gym memberships

Ready to get started? Download the Expect app or learn more at expect.fit.

Read Laura Williams’ full article on Yahoo! Health here.

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But that doesn’t mean you have to struggle through every workout or give up strength training altogether.

Dr. Hannah Ryles, Expect medical advisor and OB/GYN, breaks down exactly what’s happening to your body. Watch her quick breakdown and keep reading for the deep dive.

The Two Big Reasons You Feel Unsteady

1. Relaxin: The Hormone That Loosens Everything

During pregnancy, your body ramps up production of relaxin. Its primary job is to soften and loosen your ligaments—especially around the pelvis—so your body can open and accommodate your baby during labor.

The Catch: Relaxin doesn’t discriminate. While it’s busy preparing your pelvis, it affects ligaments throughout your body. This means the joints that usually feel solid—hips, knees, ankles, even your spine—suddenly have a little more “give.”

What the Science Says:

• Relaxin levels peak around 12–14 weeks but remain elevated throughout pregnancy.

• A study in the Journal of Women’s Health Physical Therapy confirmed that pregnant women show significantly increased hip and knee joint laxity compared to non-pregnant women.

• Motion capture studies show this leads to altered muscle activation patterns—essentially, your muscles have to fire differently to stabilize loose joints.

2. Your Center of Gravity Is Literally Moving

As your belly grows, your center of gravity shifts forward and upward. Think of it like carrying a bowling ball strapped to your front: your body has to completely recalibrate how it balances.

To compensate, your body naturally adjusts: increased lumbar curve (the “pregnancy lean-back”), a wider stance, and altered hip positioning. Your brain is working overtime to process proprioceptive information—figuring out where your body is in space when “space” keeps changing.

What the Science Says:

• Research in Gait & Posture found that the center of pressure shifts significantly, causing increased postural sway and reduced balance confidence.

• A study in Applied Ergonomics showed that pregnant women automatically adjust squat mechanics by widening their stance and reducing depth. Note: These aren’t “wrong” adaptations—they are protective strategies your body employs automatically.

The Compounding Effect

Loose ligaments + shifting center of gravity = a perfect storm for feeling unstable.

Research published in BMC Pregnancy and Childbirth found that balance disturbances increase progressively, with the highest fall risk in the third trimester. But here’s the silver lining: appropriate strength training can actually improve balance and reduce fall risk, even as these changes occur.

How to Train Smart (Not Scary)

You don’t have to give up strength training—you just need to adjust your approach. Here is Dr. Ryles’ protocol for training through the wobble:

✅ DO:

• Choose controlled, stable moves. Squats, step-ups, rows, and supported lunges build functional strength for daily mom-life (picking up toddlers, carrying groceries).

• Slow down the tempo. This isn’t the time for explosive plyometrics. Slower tempos increase time under tension, making workouts effective without the high impact.

• Narrow your range of motion. A partial squat with perfect control beats a deep squat with wobbly form.

  • Pro Tip: Try a Box Squat (squatting to a bench or chair) to give yourself a consistent, safe depth.

• Use support. A chair, wall, TRX straps, or countertop aren’t “cheating”—they are smart tools for safe volume.

⛔ DON’T:

• Hold your breath. The Valsalva maneuver (holding breath to brace) increases intra-abdominal pressure. Practice breathing through the movement: exhale on the exertion (the hard part), inhale on the release.

• Force deep stretches. Remember that relaxin? Your ligaments are already loose. Pushing into deep, end-range stretches can overstretch ligaments and cause long-term instability.

• Perform unstable single-leg moves. Save the pistol squats and single-leg deadlifts for postpartum. The risk-reward ratio isn’t there right now.

• Push through “pelvic heaviness.” If you feel sharp pain, pinching, or a sensation of “heaviness/pressure” in the pelvic floor, stop immediately. These are signals that the load isn’t working for your current body.

Your Body Is Doing Exactly What It Should

The “wobble” is just a signal that your body is preparing for birth. Strength training during pregnancy is about calibration—adjusting your form to match your current reality. When you modify your movements, you protect your joints while actively preparing for a shorter labor and healthier postpartum journey.

See how to adjust your squats for your current week. Download Expect for safe, science-backed workouts.

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The 168-Hour Problem

You see your PT for one hour a week. That leaves 167 hours where your pelvic floor is either recovering or compensating. Those 167 hours? That’s where the real work happens.

Think about it this way: you wouldn’t expect to get stronger by doing bicep curls once a week for an hour, no matter how perfect your form or how amazing your trainer. Your pelvic floor is no different. It’s a muscle group that needs daily attention, progressive loading, and most importantly - integration into your actual life.

The disconnect happens because we’ve been conditioned to think of healthcare as something that happens to us in clinical settings. But pelvic floor recovery? It’s something that happens with us, in the moments between appointments.

The Science of Frequency Over Intensity

Research from the International Continence Society shows that pelvic floor muscle training effectiveness correlates more strongly with frequency than with supervision intensity. In other words: doing targeted exercises daily at home often yields better results than weekly supervised sessions alone.

This isn’t about choosing between home exercise and professional care. It’s about understanding that recovery happens in the integration. Your PT provides the expertise, assessment, and manual therapy. Your home program provides the consistency, frequency, and real-world application.

Why PTs Are Leading the Home Exercise Revolution

The best pelvic floor PTs are the biggest advocates of structured home programs.

They know the truth — without daily reinforcement, progress stalls.

Progressive PTs tell us that Expect Pelvic Floor Rescue has become their “essential second half” of treatment—the at-home extension and amplifier of their treatment plans.

Here’s why:

1. It fixes adherence.

Photocopied handouts and quick “do this at home” emails aren’t cutting it. Patients need:

• guidance

• progression

• accountability

Expect’s sessions offer real structure — not random homework.

2. It gives PTs real data.

No more “Yeah, I did them… mostly.”

PTs can see actual adherence and adjust treatment accordingly. This transforms the PT relationship from guesswork to partnership.

3. It lets PTs do more of what they’re trained for.

Less time teaching basics because the foundation work happens at home, consistently, correctly.

More time on manual therapy, complex cases, and functional retraining.

What Makes a Home Program Actually Work

Most home exercise programs fail not because moms don’t care, but because the programs aren’t designed to support real life.

A good pelvic floor program needs:

Progressive structure. You can’t do the same exercises for 12 weeks and expect continued improvement. Your program needs to evolve as you get stronger.

Clear guidance. “Squeeze your pelvic floor” means nothing if you don’t know what you’re squeezing. Clear cues and multiple teaching methods matter.

Functional integration. Isolated exercises are just the beginning. You need to progress to functional movements that mirror your actual life - coughing, laughing, moving.

Accountability without shame. Tracking that motivates without punishing. Reminders that support without nagging.

The Both/And Approach

Here’s our prescription for optimal pelvic floor recovery:

See your PT for assessment, manual therapy, and personalized guidance. Value their expertise. Use their hands-on work to accelerate your progress.

AND

Use a structured, progressive, clinically designed home program to reinforce what your body is learning every single day.

It’s about understanding that your pelvic floor lives with you 24/7, not in your PT’s office for one hour a week.

Your Next Step

Expect Pelvic Floor Rescue is the validated home program that bridges the gap between sessions. Many PTs already prescribe it to track patient progress, but if yours doesn’t, share this link with them so they can integrate our monitoring tools into your care: https://www.expect.fit/prescribe.

If you’re not seeing a PT but know you need to address your pelvic floor health, start with a validated home program like Pelvic Floor Rescue while you search for the right provider. Recovery doesn’t have to wait for the perfect appointment slot.

Ready to take control of your pelvic floor recovery? Expect Pelvic Floor Rescue was designed by a board-certified pelvic PT and approved by a urogynecologist specifically for real mothers in real life. No equipment needed. Just proven progressions that work.

Start Your Recovery Today →

A mom asked us on social last week: “Can I still do HIIT while I’m pregnant—and how soon after birth can I get back to it?” Great question. Here’s a friendly, science-informed guide you can actually use—plus where to find OB/GYN-reviewed HIIT inside Expect.

TL;DR

• Yes, HIIT can fit for many expecting and new moms—with provider clearance, smart modifications, and symptom-led progressions.

• Recent research suggests HIIT is not just tolerable in healthy pregnancies—it can deliver equal or greater gains in fitness, metabolic health, and mood vs. steady-state cardio.

• Postpartum, rebuild core + pelvic floor first, then layer intensity back in—many clinicians use a 3–6 month window before true high-impact work, guided by symptoms.

A quick Expect update (and a proud moment)

Expect features multiple HIIT workouts inside the app, all reviewed by OB/GYNs for safety with clear modifications for each trimester and after birth. Our signature prenatal HIIT workout is led by certified instructor Maurice Johnson (Equinox and Life Time Fitness alum—and a dad). Maurice and his pregnant wife also opened Expect’s warm-up for the March for Babies launch event in New York—proof that “expecting” and “energized” go together.

What counts as HIIT?

HIIT (High-Intensity Interval Training) means short bursts of harder work—think 30 to 60 seconds—followed by easy recovery periods, all squeezed into 15 to 30 minutes. You can keep it low-impact (power walking, step-backs, cycling, boxing drills) and still get all the benefits.

HIIT isn’t just safe—here’s why it’s actually really good for you

1) Keep your fitness during pregnancy

Research shows that pregnant women who do HIIT workouts can maintain their cardiovascular fitness throughout pregnancy, while those who don’t exercise tend to lose fitness as the months go on. Some studies even show improvements in body composition. And in the general population, HIIT often matches or beats traditional steady cardio for building fitness—in less time. One study found that people doing HIIT gained about double the cardiovascular improvements compared to moderate training.

2) Better blood sugar control

Multiple studies show that HIIT improves insulin sensitivity (how well your body processes sugar) better than steady-state cardio. This is especially valuable during pregnancy, when your body naturally becomes more insulin-resistant, and after birth when your metabolism is resetting. (See an additional overview.)

3) Body composition benefits

A major review suggests interval training produces small but significantly greater reductions in total body fat compared to moderate cardio—plus it’s more time-efficient, which matters when you’re a busy mom.

4) Mental health boost

In one study with pregnant women, the HIIT group (not the light-activity group) showed significant improvements in mental health measures. Another study found favorable changes in both psychological functioning and stress hormones after 8 weeks of HIIT. That post-workout high is real—and incredibly valuable during pregnancy.

5) Safe for baby

When researchers compared HIIT to moderate cycling, both moms and babies did well: fetal heart rate and blood flow to the placenta stayed in healthy ranges in uncomplicated pregnancies. Even high-intensity resistance exercise has been shown to be well tolerated by both mother and fetus in controlled settings.

How to make HIIT work for pregnancy and postpartum

Green-light checklist

Get clearance from your OB/GYN or midwife, especially if you have any complications. ACOG recommends 150 minutes per week of physical activity and outlines safety signals and modifications.

Use perceived effort, not your pre-pregnancy standards. Intervals should feel “challenging but controlled” with good form and quick recovery.

Stay cool and hydrated. Work out in a ventilated space, take water breaks, and stop if you feel dizzy or overheated.

Easy modifications

Late pregnancy: Swap jump squats for squat-to-calf-raises, burpees for step-back burpees or incline walk-outs, and sprints for power-walk hills or bike intervals.

Avoid lying flat on your back for long periods after the first trimester; use an incline instead.

Postpartum pacing

Think “windows, not deadlines.” Many clinicians recommend about 3 to 6 months before returning to high-impact running or jumping—but it depends on your symptoms and pelvic-floor health.

Start with breathing exercises, pelvic-floor work, glute strengthening, and low-impact cardio. Add intensity only after you’re symptom-free (no leakage, pelvic heaviness, “doming” of your belly, or pain). And good news: research shows that regular exercise doesn’t reduce milk volume or change its composition if you’re breastfeeding.

Red-flag stop list

Stop immediately and call your doctor if you experience: bleeding, chest pain, regular painful contractions, fluid leakage, severe headache, calf pain or swelling, dizziness, or new or worsening pelvic symptoms.

Try this: 15-minute “any-trimester” low-impact HIIT

Work for 40 seconds, rest for 20 seconds × 2 rounds (60 seconds rest between rounds):

• Squat to calf-raise

• Elevated incline push-ups (bench or wall)

• Alternating step-back lunges

• Band rows or standing “T” pulls

• Marching high knees (low impact)

Modify or shorten at the first sign of symptoms.

Where to start inside Expect

Signature: Maurice Johnson’s prenatal HIIT class “The Big HIIT.”

More HIIT inside the app: Additional HIIT classes, all OB/GYN-reviewed, with clear prenatal and postpartum modifications so you can press play without worrying about safety.

The bottom line

For many expecting and new moms, HIIT offers a powerful, time-efficient way to maintain (or regain) fitness, protect metabolic health, and boost mood—not just something you “can get away with.” With your provider’s clearance, smart modifications, and a careful return postpartum, intervals can be one of the most practical ways to feel strong through pregnancy and into life with baby.

What Is Preeclampsia — and Is It the Drama?

Preeclampsia is a serious pregnancy complication – essentially a form of pregnancy-induced high blood pressure that can affect multiple organs. It usually strikes after 20 weeks of pregnancy (often in the third trimester) and is characterized by elevated blood pressure along with signs of organ stress, especially to the liver or kidneys. In plain terms, preeclampsia means a pregnant person’s blood pressure has climbed dangerously high, sometimes with protein showing up in the urine (a marker of kidney trouble), and often causing symptoms like severe swelling, headaches, or vision changes. It can develop quietly – some women feel perfectly fine and only learn their blood pressure is up at a routine prenatal visit, while others may experience those classic warning signs.

This condition isn’t rare or mild. Doctors estimate it complicates about 5–8% of pregnancies in the U.S. In serious cases, it can progress to eclampsia (seizures) or HELLP syndrome (a liver/blood-clotting crisis). Both mom and baby are at risk if preeclampsia goes unchecked – it’s a leading cause of preterm birth and can be life-threatening in its severe forms. The only definitive “cure” is delivering the baby; otherwise, doctors focus on preventing complications and buying time. Beyoncé, in her documentary Homecoming, revealed she developed preeclampsia carrying her twins, requiring an emergency C-section when one baby’s heartbeat faltered. That’s how dangerous it can get. It’s sobering to realize this hypertensive disorder accounts for an estimated 76,000 maternal deaths and over 500,000 infant deaths worldwide each year.

Why Pregnancy Raises the Risk

So why does preeclampsia occur in pregnancy? The truth is, medical science is still unraveling it. What we do know is that the placenta, the organ that nourishes the baby, plays a central role. When the placenta’s blood vessels don’t form and function normally, blood flow can be restricted. This triggers signals that strain the mother’s blood pressure and stress her organs.

After about 20 weeks, these changes may surface as high blood pressure and signs of stress on the liver, kidneys, or other systems. Pregnancy itself is the ultimate stress test: your blood volume rises by nearly 50%, your heart works harder, and every organ must adapt. Most bodies adjust beautifully, but for some, these demands can tip the balance into preeclampsia.

Certain factors can raise the risk:

• First pregnancy

• Carrying twins or multiples

• Having high blood pressure before pregnancy

• Age over 35 or under 20

• Diabetes or kidney disease

This is why prenatal visits always include blood pressure and urine checks — providers are watching closely for any early warning signs.

How Exercise Can Help

Here’s some good news: while you can’t control all the risk factors, staying active during pregnancy can actually help protect you. Research shows that women who exercise regularly during pregnancy have a lower risk of developing preeclampsia.

You don’t need to become a gym warrior. We’re talking about:

• Taking daily walks

• Doing prenatal yoga

• Swimming

• Working out with Expect’s OB/GYN-approved prenatal and postnatal programs

The American College of Obstetricians and Gynecologists recommends at least 150 minutes of moderate exercise per week for pregnant women (that’s about 30 minutes, 5 days a week). The idea is that exercise keeps your cardiovascular system strong and better able to handle all the changes pregnancy brings.

Important note: If you already have preeclampsia, exercise isn’t a treatment – you’ll need close medical monitoring and possibly bed rest. But staying active early in pregnancy can be a great prevention strategy.

What This Means for You

If you’re pregnant or thinking about getting pregnant, here are the key takeaways:

Know the warning signs – but don’t spend your whole pregnancy worried. Severe headaches, vision changes, and unusual swelling are worth calling your doctor about, but remember that most pregnancies don’t have serious complications.

Take care of yourself – eat well, stay active (with your doctor’s OK), manage stress, and get enough sleep. These basics really do make a difference.

Speak up – trust your instincts. If something feels off, call your healthcare provider.

Build your support system – pregnancy can be overwhelming even without complications. Having people you can lean on makes everything easier. Whether it’s your partner, family, friends, or connecting with other expecting parents in communities like Expect, surrounding yourself with understanding people who’ve been through similar experiences can make all the difference.

Don’t blame yourself – if you do develop preeclampsia or other complications, it’s not because you did something wrong. Sometimes these things just happen, despite our best efforts.

The Bottom Line

Cardi B’s quick mention of preeclampsia in a rap song might seem small, but it’s actually pretty revolutionary. She’s normalizing the conversation around pregnancy complications and showing that even tough as nails, successful women experience scary health challenges.

The message isn’t to be afraid of pregnancy – it’s to be informed, prepared, and surrounded by good support. Most pregnancies go smoothly, but knowing what to watch for and taking care of yourself can help stack the odds in your favor.

And remember: if pregnancy doesn’t go exactly as planned, you’re not alone. Even superstars like Cardi B have been through the scary stuff and come out the other side. With good medical care, a strong support system, and a little knowledge, you can too.

As always, this information is for educational purposes only. If you have concerns about your pregnancy, talk to your healthcare provider – they’re your best resource for personalized advice.

There's talk of surprise "Ozempic babies" on social media – women who struggled with infertility suddenly getting pregnant after losing weight on these drugs. Let's break down what we actually know.

The Quick Facts

What are GLP-1 medications? Originally designed to treat type 2 diabetes, these drugs mimic a gut hormone that helps regulate blood sugar and appetite. The result? People eat less and lose significant weight – clinical trials showed an average loss of 15–20% of body weight.

The big names: Ozempic and Wegovy (both semaglutide), and Mounjaro (tirzepatide). These have become blockbusters for obesity treatment when diet and exercise alone weren't working.

Why "Ozempic Babies" Are Happening

Here's the connection: weight and fertility are closely linked. Carrying extra body fat, especially with conditions like PCOS (Polycystic Ovary Syndrome), can mess with your hormones, disrupt ovulation, and make periods irregular.

Obesity leads to excess estrogen levels (fat tissue produces estrogen), which paradoxically diminishes fertility by throwing off your normal hormonal balance. It can be a frustrating cycle – weight gain impairs fertility, and difficulty conceiving creates stress that can lead to more weight gain.

The hopeful part: Even modest weight loss (5-10% of body weight) can significantly improve fertility. By losing weight, many women see ovulation return and periods become regular again.

Enter GLP-1 medications. By helping patients lose 15% or more of their weight, these drugs can indirectly boost fertility. Doctors are noticing women who struggled with infertility for years are suddenly conceiving after shedding pounds on Ozempic or Mounjaro.

It's not magic fertility dust in the drug itself – it's the weight loss effect. GLP-1 meds aren't fertility treatments, but by treating obesity, they remove obstacles to conception.

The Hidden Risk: Birth Control Failure

It's a well-established fact that GLP-1 agonist medications like Ozempic, Wegovy, and especially Mounjaro can cause oral birth control pills to fail. This happens for two main reasons:

First, common side effects like nausea and vomiting can cause you to throw up the pill before it's fully absorbed. Second, and more importantly, these drugs are designed to slow down your stomach from emptying. This primary function can interfere with and reduce the absorption of oral medications, including the hormones in birth control pills.

Because of this reduced effectiveness, there have been numerous reports of unintended pregnancies. The risk is significant enough that the FDA has issued specific warnings, particularly for tirzepatide (Mounjaro and Zepbound). As a result, many doctors routinely advise patients using these medications to switch to a non-oral form of contraception—such as an IUD, patch, implant, or injection—to ensure they are protected.

Can You Take These Medications While Pregnant?

Short answer: No.

The FDA and manufacturers advise against using GLP-1 medications in pregnancy. The recommendation is to stop taking drugs like semaglutide or tirzepatide at least 2 months before you try to conceive.

Why such a long lead time? These medications stick around. Semaglutide has a long half-life (about a week), and it can take 4-6 weeks for most of it to leave your body. The 8-week buffer ensures the drug is fully cleared.

What about the safety data? Animal studies raised red flags – high doses in pregnant lab animals were linked to pregnancy losses, birth defects, and smaller offspring. We don't have solid human data because these drugs were never tested on pregnant women in clinical trials.

One small observational study of pregnant women with diabetes (who didn't know they were pregnant while on GLP-1s) didn't find higher rates of major birth defects. There are anecdotal reports of women who conceived on these medications and had healthy babies. But these samples are tiny, and we don't have long-term outcomes.

What if you accidentally get pregnant while on these medications? Stop immediately and contact your healthcare provider. Let them know when your last dose was. You'll likely get extra monitoring – early ultrasounds and more frequent check-ups. Many pregnancies with early GLP-1 exposure have turned out fine, so try not to panic.

What About Breastfeeding?

Breastfeeding while on GLP-1 medications is not recommended. The concern is that the drug could pass into breast milk and reach your nursing infant.

One small study of 8 breastfeeding women on semaglutide didn't detect the drug in breast milk. Because GLP-1s are big molecules, some researchers think very little would get into breast milk, and babies' stomachs likely wouldn't absorb much anyway. But due to lack of extensive data, the safe play is to avoid it while nursing.

The plan: If you're breastfeeding, stick to other weight-loss methods. Once you're done nursing, you can discuss with your doctor when it's appropriate to restart a GLP-1 medication.

Your Alternatives When Trying to Conceive

Feeling bummed that these "miracle" shots are off the table? Here are other strategies:

Lifestyle changes: The tried-and-true combo of balanced diet and exercise is first-line. Any amount of weight loss (even 5% of body weight) can improve insulin resistance and hormonal balance. Completely safe for pregnancy, but can be slow and challenging for some women with PCOS or thyroid issues.

Structured support makes a difference: Many women find success with programs specifically designed for the preconception period. At Expect, we've seen women like Emily who started exercising with us at the beginning of her fertility journey, successfully conceived, and then returned to continue training during pregnancy (her son is gorgeous)! Our pre-pregnancy programs focus on sustainable movement that support fertility and long-term health.

Metformin: Not actually a weight-loss drug, but commonly used in women with PCOS or insulin resistance. It improves insulin sensitivity and can promote regular ovulation, with mild weight loss as a side effect. The good news? Metformin is considered safe in pregnancy and often continued to reduce miscarriage risk.

Bariatric surgery: For women with severe obesity, this can be effective before pregnancy. Doctors usually advise waiting 12-18 months after surgery before getting pregnant to allow your body to stabilize.

Fertility treatments: A fertility specialist can provide guidance if weight loss has stalled or time is a factor. Note that most clinics will ask you to stop taking any GLP-1 medications for a minimum of two months prior to starting treatment.

The Bottom Line

GLP-1s can be a powerful tool for weight loss, and losing weight can significantly boost fertility, which is why there have been so many stories about "Ozempic babies." However, until more research is available, it’s advisable to avoid taking these medications if you are pregnant or actively trying to conceive.

The smart approach: Start with lifestyle interventions - nutrition changes, regular movement, stress management, and sleep optimization. These form the foundation of fertility health and can be maintained throughout your entire journey. If lifestyle changes aren't enough and you need additional support, use GLP-1s strategically before pregnancy (with planning) or between pregnancies. Make a game plan with your doctor: use reliable contraception while on the medication, decide when to stop it, and ensure there's a window for it to clear before trying for a baby.

Remember: Fertility and health are about the long game. Reaching a healthier weight - whether through lifestyle changes, medication, or both - sets you up for a safer pregnancy and healthier baby. GLP-1s are one tool to get there, but not the only one, and certainly not the first one to try.

Work with your healthcare team – OB/GYN, fertility specialist, endocrinologist, or dietitian – to create a comprehensive plan tailored to you. Every person's journey is unique, so tune out the social media noise and focus on what works for your situation. The goal is sustainable health changes that support you through conception, pregnancy, and beyond.

Always consult your healthcare provider for personal medical advice. This information is for educational purposes and shouldn't replace professional medical guidance.

Research ties stronger pelvic muscles to better orgasms, steadier erections, and higher partner satisfaction across all relationship types. At Expect, we’ve always believed fitness doesn’t have to be a solo pursuit—for example, our fan-favorite “Family Fit” workout features pregnant Alex and her partner Dean. Pelvic floor fitness deserves the same partner approach.

1. 'Two Pelvises, One Rhythm'

During orgasm, pelvic floor muscles fire in rapid, drum-like pulses—roughly every 0.8 seconds—squeezing nerves, pumping blood, and sending waves of pleasure through both partners. When either person's muscles are weak or chronically tense, that rhythm can fizzle or feel disconnected. Training side-by-side keeps you literally and figuratively 'in sync.'

2. 'Science Says: Stronger Together'

The evidence spans all bodies:

• For people with penises: A randomized trial found 40% of men regained normal erectile function after several months of targeted pelvic floor work, with another 34% reporting marked improvement. (PubMed)

• For people with vulvas: Meta-analyses show that pelvic floor training boosts the Female Sexual Function Index—especially desire, arousal, lubrication, and orgasm domains. (PubMed, PMC)

• For partnerships: A 2022 study found that when one partner improved their pelvic floor strength, it didn't just boost their own sexual satisfaction—it elevated their partner's ratings too. (PubMed)

Busting the biggest myth: Many people think Kegels are "just for women," especially after childbirth. In reality, everyone has a pelvic floor, and everyone benefits from training it. Men often discover they've been missing out on a key component of sexual and core health.

3. The 'Hormone-Free Couples Therapy'

Couples who squeeze together often talk—and laugh—together. Coordinating 10-second holds or playful quick contractions naturally opens conversations about comfort zones, arousal patterns, and desires. You're doing more than training tissue—you're practicing communication and nervous system co-regulation, which are two foundations of both great sex and lasting relationships.

There's also something beautifully vulnerable about learning a new skill together, especially one tied to pleasure and intimacy. It levels the playing field in the best way.

4. How to Turn Kegels into a 'Partner Practice'

Start with the basics together:

1. Find the muscles: Exhale and imagine gently stopping urine flow—then fully relax. Do this simultaneously so you can compare what you're feeling.

2. Mirror the movement: Sit facing each other, inhale for two counts, then 'lift' your pelvic floor for two counts while maintaining gentle eye contact. This builds nervous-system safety and connection.

3. Trade leadership: Partner A calls ten slow holds, Partner B leads ten quick pulses. Switch roles each session.

4. Sync with breath: Inhale = relax the muscles; exhale = gentle squeeze. Over time, this rhythm can carry into intimacy, helping partners cue each other nonverbally.

5. Honor your limits: If either person feels discomfort or can't isolate the movement, pause and consider consulting a pelvic floor physical therapist. Discomfort isn't progress—it's information.

5. When You Want Expert Guidance

The beauty of partner pelvic floor work is that you can start with just your breath and attention. But if you want structured guidance, we've got you covered.

Expect's 'Pelvic Floor Rescue' offers audio-guided sessions designed for women, covering everything from pregnancy prep to postpartum recovery. For male partners who want their own targeted program, we've created a specialized GPT that provides personalized pelvic floor coaching that you can check out here. And if you love working out together beyond pelvic floor training, our fan-favorite 'Family Fit' workout starring pregnant Alex and her partner Dean is a perfect example of our fam-first approach—proof that the couples who sweat together, stay together.

6. What You Might Notice

Treat pelvic floor work like any shared fitness goal—consistent practice, gradual progression, and plenty of encouragement—and many couples report:

• Quicker, more reliable arousal for both partners

• More intense and satisfying climaxes

• Deeper emotional connection through synchronized breathing and movement

• Increased confidence that extends well beyond the bedroom

• Better communication about bodies, pleasure, and needs

Those tiny internal squeezes might become the most intimate—and impactful—reps you ever count together.

Your pelvic floors deserve the same attention you give your biceps or your cardio health. And they deserve the partnership approach that makes every other fitness goal more achievable and more fun.

Give it six weeks of consistent practice. Your future selves—and your relationship—will thank you.

Do your kegels.

And you’ve been told the solution to core weakness is equally simple:

Do your ab exercises.

But here’s the problem: your core and pelvic floor aren’t separate parts. They’re one coordinated pressure system, designed to work together on every breath, every laugh, and every step.

If you train them in isolation, you’re missing the real fix. That’s why you can do hundreds of kegels or planks—and still leak when you sneeze.

Your Built-In Pressure System

Picture your torso like a cylinder:

• Top: Your diaphragm

• Bottom: Your pelvic floor

• Walls: Your deep ab and back muscles

Every time you breathe, this whole system moves together:

• Inhale: Diaphragm lowers → Pelvic floor releases downward → Abdominal wall expands

• Exhale: Diaphragm rises → Pelvic floor naturally rebounds upward → Deep abs engage

When the system works, it’s automatic.

When it’s disrupted, symptoms start—leaking, heaviness, back pain, core weakness.

How the System Breaks Down

Modern habits and “core training” cues can disconnect your diaphragm and pelvic floor:

1. Breath-Holding Under Effort

Opening a jar or lifting your toddler while holding your breath spikes pressure straight down into your pelvic floor—like jumping on a balloon.

2. The “Suck-In” Habit

Abdominal drawing-in can support pelvic floor function when done correctly—boosting urethral pressure and coordinating with deep core activation. However, habitual over‑gripping may disrupt breathing‑pelvic floor coordination, limiting natural movement.

3. Bearing Down Instead of Engaging

Many people push down (increasing pressure) when they think they’re tightening. This can worsen symptoms like prolapse.

Why Kegels Alone Are Less Effective

Research by Dr. Paul Hodges shows your pelvic floor anticipates movement—contracting milliseconds before you even lift an arm. It does this with your deep abs, not separately.

When you only do isolated kegels, you’re training your pelvic floor to work alone—the opposite of how it works in real life.

Breathing: The Foundation of Core & Pelvic Floor Health

Before you add exercises, you need to restore the breath connection that coordinates the whole system.

360° Breathing Drill

1. Place your hands on your lower ribs.

2. Inhale—feel your ribs expand outward and sideways, like an opening umbrella.

3. Exhale—let the ribs move inward as your pelvic floor naturally rebounds upward.

In Expect’s Pelvic Floor Rescue, we start from day one by helping you reestablish this automatic breathing–pelvic floor connection before moving on to more functional drills. It’s the foundation every strong core is built on.

From Breathing to Real-World Strength

Once your breathing connection is restored, you can layer in functional coordination drills—all built into Pelvic Floor Rescue so you learn them in the right order and at the right intensity:

Blow Out the Candles

Exhale as if blowing out birthday candles—your abs and pelvic floor will engage together without you “forcing” it. Pelvic Floor Rescue walks you through this coordination.

Sustained Singing

Holding a note builds endurance in your pressure system. We use variations so you train both strength and control without traditional “workout” fatigue.

Controlled Coughs

Teaches your pelvic floor to pre-contract before sudden pressure hits—crucial for sneezing and laughing. In Pelvic Floor Rescue, you’ll practice this in real time so your body learns to respond automatically in daily life.

Signs Your System Is Back Online

• No leaks when you laugh, sneeze, or jump

• Lifting feels supported without bracing

• Walking and running feel light and fluid

• Breathing feels easy through your whole torso

The Expect Method: Restoring the Conversation

At Expect, we’ve built these principles into Pelvic Floor Rescue and our Core Program—designed by women’s health experts, OB/GYN-approved for safety, and trusted by public health agencies.

We start with the breath–pelvic floor connection in the very first session, then progress you to more functional drills like “Blow Out the Candles” and “Coughing.” By the end, you’ll be moving through daily life with a core and pelvic floor that work together automatically.

When to Seek Extra Support

Work with a pelvic floor physical therapist if you have:

• Persistent leaking that doesn’t improve

• Ongoing urgency

• Heaviness or bulging in your pelvis

• Pain with intercourse

Pelvic Floor Rescue also works beautifully alongside therapy, giving you the at-home movement practice to complement hands-on care.

Your Core & Pelvic Floor Are Already Talking. Let’s Get You Back in the Conversation.

Rebuild your connection, restore function, and move with confidence—without endless isolated kegels.

➡ Start Pelvic Floor Rescue today

The problem? Most women of us are doing Kegels completely wrong.

Why This Matters

Leaks when you sneeze or feeling like your organs are heavy are all signs your pelvic floor needs smarter training—not just more Kegels. Pregnancy, birth, and daily life (think laughing, coughing, lifting a stroller) challenge these muscles constantly. Done correctly, pelvic floor training can:

• Reduce leaks and urgency

• Ease pelvic pressure

• Support better sex and orgasms

• Prepare you for labor and smooth recovery after

But when you do Kegels wrong, you waste time—and can even make symptoms worse.

The Big Mistake: Squeeze, Squeeze, Squeeze… No Release

Most people treat Kegels like a never-ending clench. They grip their glutes, abs, and inner thighs, hold their breath, and forget the most important half of the exercise: the release.

Your pelvic floor is a dynamic muscle group. It needs to contract and relax. If you only practice the “on” part, the muscles get tight, tired, and less responsive. That can actually increase leaks, pain, and constipation.

Think elevator, not vise grip. Lift the muscles up a floor on the exhale—and let the elevator ride all the way back down on the inhale.

Quick Self-Check: Are You Doing This?

• Do you feel your butt cheeks or abs tightening first?

• Do you hold your breath or brace like you’re about to lift something heavy?

• Do you forget to let go at the end of the contraction?

• Do your symptoms feel the same (or worse) despite “doing Kegels” for months?

If you said yes to any of these, you’re likely making the #1 mistake.

How to Fix Your Kegels in 3 Steps

1. Set your posture. Sit or lie down comfortably. Neutral spine—no tucking or arching. Unclench your jaw. Shoulders easy.

2. Breathe right. Inhale through your nose and let your belly soften. Exhale through your mouth like you’re blowing through a straw.

3. Lift, then fully release. As you exhale, gently lift the pelvic floor “up and in” (imagine stopping gas and lifting a blueberry with your vagina). On the inhale, let everything melt back down.

Start with 5–8 controlled contractions. Quality over quantity.

Common Cue Swaps (So You Feel It in the Right Place)

If you’re thinking… Swap it for… “Squeeze my vagina!” “Gently lift up and in like pulling a marble into the vagina.” “Hold my breath and clamp down!” “Exhale and float the muscles upward, inhale to soften them back.” “Tighten my butt cheeks.” “Keep the glutes relaxed; the work is inside the pelvis.” “Do it fast, fast, fast.” “Slow, controlled lifts; smooth, complete releases.”

When NOT to Do Kegels

Yes, really—sometimes Kegels aren’t the answer. Some women have pelvic floor muscles that are too tight rather than too weak. For these women, traditional Kegels can actually make symptoms worse.

Signs you might have an overly tight pelvic floor:

• Pain during intercourse

• Difficulty with tampon insertion

• Chronic pelvic pain

• Constipation or difficulty with bowel movements

If any of these sound familiar, consider seeing a pelvic floor physical therapist before diving into a Kegel routine.

The Expect Solution: Pelvic Floor Rescue (Audio-Guided, OB/GYN-Approved)

Expect’s Pelvic Floor Rescue gives you:

• Expert audio cueing so you get out of your head and into your body—no confusing diagrams or awkward devices.

• Progressive plans designed by a board-certified pelvic health physical therapist and approved by a urogynecologist to treat incontinence.

• Real-life drills (think blowing out birthday candles, laughing) so your muscles work when you need them.

Try Pelvic Floor Rescue inside the Expect app—your first week is free.

Three Everyday Habits to Reinforce the Fix

1. Exhale on effort. Lifting the stroller? Standing from the couch? Blow out as you move and lightly lift the pelvic floor.

2. Cough test. When you feel a cough coming, exhale and do a quick “zip up” before the blast. Over time this becomes automatic.

3. Bathroom check-in. Never push or strain to pee or poop. Relax your belly and let the pelvic floor drop fully.

Your Next Step

• Download Expect and start Pelvic Floor Rescue today.

• Forward this article to a friend who says, “I do Kegels all the time” (she probably needs this).

• Hit reply with your questions—we may feature them in our next Q&A.

This article is for educational purposes and is not a substitute for medical advice. If you have pain, prolapse symptoms, or unresolved urinary/bowel issues, consult a qualified clinician.

Your pelvic floor—the hammock of muscles stretching from pubic bone to tailbone—goes through dramatic changes during pregnancy and birth. The conventional wisdom goes something like this: vaginal birth wrecks your pelvic floor, C-sections protect it. Simple, right? Not quite. Recent research reveals a far more nuanced picture.

1. Myth‑Buster: “C‑Sections Protect Your Pelvic Floor”

Reality: During pregnancy, everyone’s pelvic floor works harder and stretches more, no matter how you give birth:

During pregnancy, your pelvic floor carries 30-50% more weight than usual—think of it like wearing a heavy backpack on those muscles for nine months. Plus, pregnancy hormones make all your tissues softer and stretchier to prepare for birth. These changes happen to everyone who's pregnant, no matter how you deliver.

With vaginal birth, there's an extra challenge: as your baby moves through the birth canal, your main pelvic floor muscle stretches up to 2.5 times its normal length. Imagine pulling a rubber band that far—it needs time to recover its original shape.

With C-section birth, you skip that intense stretching, but remember, your pelvic floor still carried extra weight for months and got softer from hormones. Plus, now you're healing from major surgery that cut through abdominal muscles that work closely with your pelvic floor. Both areas need attention.

The bottom line? Every pregnancy and birth affects your pelvic floor—just in different ways.

The good news: Expect’s urogynecologist-approved pelvic floor programs are designed specifically for your birth experience—whether you're healing from vaginal delivery, C-section, or both.

2. What Current Research Shows

Short-term differences exist. Studies following over 10,000 women found that vaginal delivery about doubles your chances of stress incontinence (leaking when you cough, sneeze, or laugh) compared to C-section.

Long-term outcomes surprise everyone. Multiple analyses, including a 2014 Norwegian review, report that the C‑section “protection” steadily diminishes and is largely gone by the early 50s, when non‑obstetric factors (aging tissues, weight, menopause) dominate.

The pregnancy itself matters most. Multiple studies show that simply being pregnant—not how you deliver—accounts for most pelvic floor changes. Women who've only had C-sections still have a 50% higher incontinence risk compared to women who've never been pregnant.

3. The Real Risk Factors Nobody Discusses

What actually predicts pelvic floor issues? It's not as simple as vaginal vs. surgical:

• Forceps delivery: 3-5 times more likely to have severe tearing

• Vacuum delivery: Doubles your risk of injury (less than forceps though)

• Pushing over 3 hours: Higher rates of bladder problems and prolapse

• Baby over 8.8 pounds: More strain on muscles and tissues

• Multiple pregnancies: Each pregnancy adds more risk

• Family history: If your mom had prolapse, you're 3x more likely to have it too

The bottom line: These factors matter may more than whether you had a vaginal birth or C-section. Understanding your specific risk factors helps you get the right recovery care.

4. Evidence‑Based Recovery — Why It Should Differ

After Vaginal Birth:

• First 48 hours: Ice packs for 10 minutes every few hours (reduces swelling by 30%)

• Days 3-7: Start gentle breathing exercises with tiny pelvic floor squeezes (think 20% effort)

• Weeks 2-6: Build up to holding contractions for 5 seconds, practicing during daily activities

After C-Section:

• First 2 weeks: Focus on breathing—your abs were cut and need gentle movement

• Weeks 2-6: Begin gentle scar massage to prevent adhesions

• After 6 weeks: Progress to reconnecting your core and pelvic floor together

Warning signs: See a provider if you have unexplained bleeding, fever, pain during sex, or feeling of heaviness/bulging.

5. Global Lessons: Routine PT Works

In France, every new parent gets 10 free pelvic floor PT sessions starting 6 weeks postpartum. The result? French women have significantly lower rates of incontinence one year after birth compared to similar countries without this program.

6. Your 12‑Week Self‑Check

2 weeks postpartum: Can you gently squeeze your pelvic floor while breathing out? Try 8-10 very gentle squeezes.

6 weeks: Can you hold that squeeze for 3-5 seconds? Work up to 2 sets of 10.

12 weeks: Can you cough or sneeze without leaking? If not, it's time to see a pelvic floor PT.

See a specialist immediately if you have:

• Pain during sex

• Bulging sensation

• Can't control gas

• Difficulty emptying your bladder

Bottom Line

Your delivery method does influence pelvic‑floor risk, but pregnancy itself and birth factors like forceps, prolonged pushing, and macrosomia may play a bigger role. Most importantly, every pregnant person needs pelvic floor care, regardless of delivery type.

This information is educational, not medical advice. Always consult your healthcare provider before starting any exercise or pelvic floor program.

Ready for personalized pelvic floor recovery? Download Expect for evidence-based programs: https://expect.app.link/website

The Silent Struggle That's Actually Not That Silent

Here's a statistic that should shock you, but probably won't: Half of all women will experience urinary incontinence at some point in their lives. Sadly, the numbers are likely higher because we rarely discuss these issues—which is why we’ve launched a GPT trained on pelvic floor health:

Pelvic Floor Rescue from Expect

Whether you’re pregnant, postpartum, peri-menopausal, or just want to know how to properly perform a Kegel—this AI assistant can explain what’s going on and guide you toward solutions. It’s like texting your physical therapist or OB/GYN at midnight and actually getting an answer (minus the co-pay). The GPT handles everything from basic anatomy questions ("What exactly is my pelvic floor?") to lifestyle concerns ("Why do I leak when I laugh, and what can I do about it?"). It's trained on evidence-based information but delivers it in a way that actually makes sense for real life.

And if you’re ready to move from information to transformation, our full Pelvic Floor Rescue program is now available inside the Expect app. It’s audio-based, urogynecologist-approved, and designed by a board-certified pelvic floor physical therapist. You can start today—no devices, no in-person appointments, no judgment.

Try It Out

Head over to Pelvic Floor Rescue GPT and ask it anything about pelvic floor health.

When you're ready for more, check out Expect Pelvic Floor Rescue.

What questions would you ask a pelvic floor expert if you could ask anything without judgment? Our GPT is ready for all of them.

These muscles sit at the base of your pelvis, and they do more than prevent leaks. Research shows they play a crucial role in orgasm intensity and frequency. Still, while we dutifully sculpt our abs, glutes, and biceps, few of us have ever been shown how—or why—to train the pelvic floor.

The science is clear: stronger pelvic floor muscles are linked to better orgasms. So why isn't this common knowledge?

1. The Secret Rhythm Under Every Great Climax

During orgasm, the pelvic-floor muscles fire in a rapid, drum-like pattern—about one contraction every 0.8 seconds. Those pulses pump blood, squeeze nerves, and create the wave of pleasure most of us call “the big O.” When those muscles are weak, mistimed, or painful, the rhythm falters—and so can sensation.

2. Stronger Muscles, Stronger Orgasms

The research tells a clear story:

Can you squeeze and hold for 10 seconds? Women who could maintain a pelvic-floor contraction longer were more likely to reach orgasm. Think of it like this: if your muscles can "stay in the game" during arousal, you're more likely to cross the finish line.

What happens after a few months of practice? Across 21 different studies, women who did regular pelvic-floor exercises saw their orgasm quality improve.

Do stronger muscles = better sex overall? When researchers actually measured muscle strength with sensors, women with stronger pelvic floors consistently reported higher desire, better arousal, and more satisfying orgasms. The connection isn't just about the big moment—it affects your entire sexual response.

3. So Why Aren’t We Talking About This?

A mixed-methods review covering more than 100 studies found that only 14.2 % of health-care professionals routinely discuss sexual health with patients. Many providers say they simply don’t feel prepared. The result? Millions of women never learn the connection between their pelvic floor and their pleasure.

4. A Quick Pelvic-Floor Check-In You Can Do Today

1. Find the right muscles. While exhaling, imagine gently stopping the flow of urine—then fully relax.

2. Add a lift. On the next squeeze, picture an elevator rising inside your pelvis.

3. Tempo matters. Aim for 10 gentle squeezes, each 1 seconds on / 1 seconds off.

4. Consistency beats intensity. Two to four sets a day for 8-12 weeks is the sweet spot most studies use.

If you feel pain, can’t isolate the muscles, or simply want expert assistance, book a session with a pelvic-floor physical therapist.

5. Want Guided Support?

Expect’s Pelvic Floor Rescue distills these evidence-based cues into short, audio-only sessions you can play while commuting or even brushing your teeth—no gym mats or awkward devices required. It was developed by board-certified pelvic-floor PT Dr. Nicole L. Dugan and approved by a urogynecologist, so you can focus on feeling, not guessing.

6. The Takeaway

Orgasms are a full-body reflex powered by the small but mighty muscles at your pelvic base. Train them the way you’d train any other muscle group and you’ll likely notice:

• Quicker arousal

• More reliable climaxes

• A richer, rolling wave of contractions you can actually feel

Your pleasure is worth those few intentional squeezes a day. Your future self—and your pelvic floor—will thank you.

Here's a stat that might surprise you: nearly 1 in 3 women leak urine in the first year after giving birth, and those symptoms can stick around for decades if the muscles aren't properly rehabilitated. Even more shocking? Only 25 percent of new moms seek pelvic-floor recovery.

This isn't just about inconvenience—pelvic-floor dysfunction affects your mental health, sexual comfort, and ability to get back to the activities you love.

What Actually Happens During Pregnancy

Let's break down what your body is dealing with:

The Growing Load By your third trimester, your pelvic floor is supporting 25-35 pounds of extra weight. That increases your risk of stress incontinence even before delivery.

Hormonal Changes Relaxin and progesterone are doing their job—loosening up collagen to help your body accommodate your growing baby. But this also reduces your baseline pelvic floor tissue strength and stability.

Delivery Impact Here's where things get intense: vaginal birth can stretch the pelvic floor muscle up to 250% of its normal length. Forceps deliveries and prolonged second-stage labor add further risk of pelvic floor dysfunction.

The Postpartum Reality Check

The Symptom Timeline At 12 months postpartum, 74% of women still report at least one pelvic floor dysfunction symptom—whether that's leakage, heaviness, or pain.

The Mental Health Connection A 2024 meta-analysis found something crucial: urinary incontinence doubles your odds of postpartum depression. Your physical and mental health are more connected than you might think.

When Can You Start Recovery? Good news: The American College of Obstetricians and Gynecologists says you can begin light pelvic-floor squeezes within days of uncomplicated deliveries, then progress after your six-week check-up.

What Actually Works (And What's Just Hype)

Structured Pelvic-Floor Training The gold standard: supervised pelvic-floor muscle training that starts in pregnancy and continues for at least 12 weeks postpartum cuts stress-incontinence rates by about 30%.

Audio Guidance Here's something interesting—a 2025 study co-authored by Expect board-certified physical therapist Dr. Nicole Dugan showed that externally focused verbal cues improved both contraction quality and how well women stuck with their programs. That's exactly why Expect’s new Pelvic Floor Rescue program is audio-based.

What May Not Live Up to the Hype Those fancy biofeedback gadgets? Recent Cochrane data suggests they don't add much benefit over well-coached training for most women. And those "quick fix" programs under 4 weeks? Ultrasound shows meaningful muscle growth doesn't happen until around 12 weeks, so ultra-short programs may have little effect.

Your Action Plan

Start Gentle, Focus on Breathing
Re-establish that mind/pelvic floor muscle connection before you worry about strength. Breathe out during each pelvic floor squeeze.

Make It Automatic
Just like you've learned to cover your mouth when you sneeze or cough, train yourself to gently contract your pelvic floor in those same moments. This simple habit can significantly reduce those surprise leaks during sudden increases in pressure.

Get Expert Guidance
Try Expect’s Pelvic Floor Rescue—an audio-only series created by a board-certified pelvic floor physical therapist and approved by a board-certified urogynecologist, designed to fit into the busy, fragmented days of new motherhood.

Know When to Ask for Help
If you're still dealing with leaking, heaviness, or pain after 10-12 weeks, it's time for a pelvic-floor physical therapy referral.

The Bottom Line

Pregnancy and birth put extraordinary demands on your pelvic floor, but dysfunction isn't inevitable. High-quality research confirms that early, well-coached training restores strength, prevents prolapse, and can even lower your risk of postpartum depression.

Every intentional squeeze you do today is an investment in your long-term comfort, control, and confidence. And honestly? You deserve all three.

Your pelvic floor is working behind the scenes in more moments than you realize. It kicks in when you need to hold in urine, stop a leak mid-laugh, or feel connected during intimacy.

But for it to work when it matters, it needs to be trained in the same positions you live in.

Let’s break down exactly how to do that.

🛌 Level 1: Lying Down — Where Gravity Works With You

Lying flat reduces pressure on your pelvic floor, making it the easiest position to find and engage these muscles.

Start here if you're:

• Postpartum and recovering

• In your third trimester

• New to pelvic floor work

• Using exercise to reconnect intimately

Try this:

Lay on your back with knees bent. Slowly squeeze and lift your pelvic floor muscles, then fully release. Breathe deeply and repeat.

Pro tip: Use a wedge pillow for support if lying flat is uncomfortable.

🪑 Level 2: Sitting — Train While You Work, Drive, or Nurse

Sitting is how many of us spend most of our day—and it's a perfect time to build strength. Here, gravity starts to challenge your muscles a bit more.

Try this:

Sit tall in a chair with both feet flat on the floor. Inhale to relax, then exhale as you lift and hold your pelvic floor. Imagine lifting from the inside.

Perfect for:

• Doing kegels on your commute

• Desk or laptop time

• Feeding your baby

• Practicing subtle control in real life

🧍‍♀️ Level 3: Standing — The Ultimate Test of Control

When you’re upright, your pelvic floor has to work hardest. This is where real-life muscle control pays off—whether you’re dancing, waiting in line, or sneezing in public.

Try this:

While brushing your teeth or washing dishes, stand tall and gently engage your pelvic floor. Hold for a few seconds, then fully release.

The goal: subtle strength, not a full-body brace.

✨ Why It Matters

Your pelvic floor doesn’t just work during workouts—it shows up in everyday moments. Train it in different positions and you’ll feel stronger, more confident, and more in control.

Life doesn’t happen in one position. Neither should your pelvic floor training.

🎧 Want Expert Help?

The Solution: Expect Pelvic Floor Rescue

• Designed by a pelvic floor PT + urogynecologist

• Fully audio-based

• Train anywhere—in under 30 seconds

  👉 Start now at expect.fit

Quick Holds: The Sprinter's Reflex

Quick holds are like the reflexive burst of speed a sprinter uses to cross the finish line. These fast contractions are your pelvic floor's first line of defense against leaks when you laugh, cough, sneeze, or jump, let’s say during a fitness class or while playing with your kids. They rely on fast-twitch muscle fibers, which activate in moments of sudden pressure.

If your quick holds are weak or uncoordinated, you may experience leaking during these activities, a condition known as stress urinary incontinence. Quick holds also boost sexual arousal and orgasm by improving the responsiveness of your pelvic floor muscles.

How to do it: Squeeze and release your pelvic floor muscles quickly and repeatedly—aim for 3 to 20 reps, with 1 second to squeeze and 1 second to relax each time.

Long Holds: The Marathoner's Stamina

Long holds are your pelvic floor's endurance workout. You harness long hold strength in those moments when you’re driving home, stuck in traffic, and you need to use the restroom but your home is still miles away. This is where long holds come to the rescue.

Long hold exercises target your slow-twitch muscle fibers, which help you manage urge incontinence—that sudden, overwhelming need to urinate, often referred to as "key in the door syndrome." This happens when you’re fumbling with your keys at the front door, the urgency peaking, and you need your pelvic floor muscles to hang on just a little longer. By strengthening your long hold endurance, you build the ability to hold through those crucial moments so you can make it to the bathroom without embarrassment.

How to do it: Contract your pelvic floor and maintain the squeeze for as long as you can—up to 20 seconds.

Why You Need Both

Just as a runner cross-trains with sprints and long runs to balance power and endurance, your pelvic floor needs both quick and long holds to function optimally. Quick holds provide the speed and reflexes to prevent sudden leaks, while long holds build the strength and endurance for sustained bladder and bowel control.

By incorporating both types of exercises into your routine, you’re equipping your pelvic floor to handle whatever life throws at it—whether it’s a marathon car ride or a sneezing fit at the grocery store.

Picture this. You’re standing in line at a crowded restroom or enjoying yourself at a party. Someone cracks a joke, you laugh… then suddenly—you experience a leak.

The likely culprit? A weak or uncoordinated pelvic floor.

The empowering news? You can rescue your pelvic floor.

What is the Pelvic Floor—and Why Does It Matter?

Your pelvic floor is a group of muscles that forms the base of your core. Think of it like a supportive hammock, holding up some of your body’s most essential organs: the bladder, uterus, and rectum. These muscles contract and lift to help you control bladder and bowel function, stabilize your core, and yes—enhance sexual pleasure.

But just like any muscle group, the pelvic floor can weaken over time, especially with pregnancy, childbirth and aging. And when it does, you may start to notice issues like bladder leaks, pelvic pressure, back pain, or even a sense of instability in your body.

The Invisible Impact of Motherhood

During pregnancy, your baby’s weight puts extra pressure on the pelvic floor—like stretching out a trampoline. Without proper support and recovery, this can lead to lasting weakness. Then comes labor, which can feel like a marathon for these muscles. A strong, coordinated pelvic floor can make a real difference in pushing and recovery. It’s the difference between effective effort and feeling like you’re working against your own body. This is why many OB/GYNs say the number one referral they make for expectant and new moms is for a pelvic floor physical therapist.

Your Core Is a Canister—and the Pelvic Floor Is Its Base

Imagine your core as a canister:

• The diaphragm is the top

• Your abdominals and back muscles form the sides

• And your pelvic floor is the bottom

If that bottom isn’t functioning properly, the whole canister can collapse. This is how issues like diastasis recti, instability, or poor posture can begin. Strengthening your pelvic floor helps restore balance and power across your entire body.

And here’s something most people don’t know:

In many exercises—even something as simple as lifting your arms—biofeedback studies show your pelvic floor activates first, milliseconds before any other muscle. It’s your body’s internal brace, turning on before movement to keep you safe and steady.

It's More Than Just Strength—It’s about Sensation

Here’s bonus we don’t talk about enough: a healthy pelvic floor can improve your sex life.

Responsive pelvic floor muscles improve blood flow, increase sensation, and play a major role in orgasm. A stronger pelvic floor often means more satisfying—and more controllable—intimate experiences.

Where to Begin

The first step is awareness—properly identifying your pelvic floor muscles to properly train them, without clenching your butt, sucking in your abs or holding your breath

Many people find it helpful to employ imagery— imagine drawing the muscles of your pelvic floor inward and upward—like lifting an elevator. If you have difficulty identifying your pelvic floor muscles, consulting with a physical therapist can help.

Once you've found your pelvic floor muscles, you're ready to start strengthening them! The foundation of effective pelvic floor training includes mastering long holds and quick squeezes, which we'll dive into in our next post.

Whether you're pregnant, postpartum, or simply want to feel stronger and more supported, investing in your pelvic floor is investing in your health, intimacy, and overall quality of life.