Pregnancy Sex Tips
Sex is a natural thing for your body to crave. Yes, even when you're pregnant.
But with your body changing in a million ways, you probably have a million questions about how to do it safely, comfortably, or whether you should be doing it at all.
Here's what you need to know about having sex during pregnancy, plus tips for getting it on with your growing belly.
First things first: Is sex during pregnancy safe?
A big concern for many relationships is whether your partner’s penis will touch your uterus during sex, but it won’t. There also isn’t any evidence that having sex during pregnancy will cause a miscarriage, preterm labor or premature birth, either.
In fact, sex is usually considered safe for you and for baby unless your doctor has explicitly asked you to avoid it.
Benefits of having sex during pregnancy
Having sex in general has all kinds of benefits for mama, which in turn benefits your growing babe:
Better physical and mental health
Increased intimacy and bonding between partners
Reduced stress
Lower blood pressure
There's a benefit that doesn't get talked about enough, though: staying connected.
Pregnancy asks a lot of a relationship — the fatigue, the body changes, the mental load of preparing for a whole new person. It's easy for intimacy to quietly slide down the priority list. But staying physically and emotionally connected with your partner now is part of building the foundation you'll both lean on once baby arrives. The couples who keep that connection alive through pregnancy tend to find the transition to parenthood feels a little more like a team effort and a little less like two exhausted people just surviving side by side. This isn't just about sex itself, it's about continuing to prioritize each other while everything else in your life is about to change.
Tips for safe (and fun) sex during pregnancy
Pregnancy can create a lot of barriers for sex because of fatigue, body aches, not feeling sexy and difficulty with arousal. Plus, being intimate with a big belly can be tricky on its own!
It’s also important to know that your body mechanics and what you are able to do may change during pregnancy, so sex might look a little different than you’re used to.
But sex should be enjoyable for both you and your partner, so it’s important to communicate as much as possible. We’ve provided some suggestions for sex during pregnancy below. Just keep in mind that everybody is different, so these might not work for everyone.
Here’s some suggestions to help!
Find your clitoris
The clitoris has a hood, and the muscles that pull that hood back when you're aroused tend to get swollen with the increased blood volume of pregnancy. The more aroused you are, the more that hood retracts naturally. Changing the angle of your pelvis can also help expose the clitoris when you have a pregnant belly. If you're on top during sex, get tall through your spine, push your pelvis into an anterior tilt (arching your back, pressing your pelvis forward), then drag or scoop your pelvis downward against your partner's pubic bone.
Keep in mind that a strong, well-coordinated pelvic floor does a better job of supporting this kind of movement. Staying consistent with your Expecting and Empowered Pregnancy App program, and not neglecting your pelvic floor work pays off here too. Throughout pregnancy, you also want to maintain balance on both sides of your hip bones and pelvic floor, which helps keep this whole area healthy and functioning well, in the bedroom and out of it. (This area is going through a lot right now! One more reason our Pregnancy Resistance Training program keeps your hips and pelvic floor balanced all the way through. 😉)
Use the “pelvic drag” technique
Here's a trick I love for anyone with a bump: as you get further along, increased blood volume causes swelling everywhere — including the labia, which can sometimes get in the way and block direct contact where you want it most.
Instead of moving straight back and forth, try shifting your pelvis through a small anterior-to-posterior tilt as you thrust, essentially rocking your pelvis forward and back rather than just sliding front to back. This "pelvic drag" helps move that swollen tissue out of the way and increases blood flow and contact right where it's needed. It's a small adjustment that can make a noticeably bigger difference the further along you get.
Try a “sex pillow” for extra contact
A simple tweak that helps a lot of couples: place a pillow underneath your partner's hips or butt. This tilts their pelvis and brings their pubic bone closer to you, which increases contact and friction against the clitoral region during penetration, especially helpful once your belly starts changing the angle everything happens at.
Create space with your hands
If you're on top, try placing your hands flat on your partner's chest and gently pressing through them as you move. This does two things: it takes some of your weight off your belly, and it creates a little extra space between your bump and your body, which makes it easier to maintain good contact and a comfortable angle as your belly grows.
Try external stimulation
Use your hands. Communicate with your partner about the angle of their hand, the pressure, and whether they're using a flat or cupped hand. Small adjustments make a big difference.
Explore other positions
Sex doesn't always have to mean penetration. Pregnancy can be a great time to explore other ways to be intimate with each other.
Positions to try with an expanding belly
Spooning
Why it’s great for pregnancy: Comfortable for both partners, low exertion level, keeps pressure off belly and bladder.
Tips: Use your hands (or ask your partner) to rub your clitoris for extra stimulation.
Cowgirl
Why it’s great for pregnancy: You set the pace, no pressure on the belly.
Tips: Your legs can be bent forward or straight. Try bracing your hands on the headboard or your partner's chest to save energy and experiment with angle. No pillow under male’s head. A pillow under partner’s butt could help instead.
Edge of the bed
Why it’s great for pregnancy: Room for your bump, lots of face-to-face intimacy.
Tips: Feet on the floor, seat at the edge of the bed, prop yourself up on your elbows or pillows behind your back. Your partner can stand or lean over you for penetration.
Standing against the wall or bed
Why it’s great for pregnancy: No pressure on the bladder or uterus, a nice change of pace.
Tips: Face the wall or bed, feet apart, hands at shoulder height or above your head.
Doggy style
Why it’s great for pregnancy: More room for your bump, good potential for external stimulation.
Tips: Ask your partner to go slowly and keep communicating — your cervix is especially sensitive with deep penetration.
Missionary (mama on top) with some adjustments
Pillow under your partner's hips
No pillow under your partner's head
Press through your partner's chest with your hands to create space
Adjust the labia majora if needed to help expose the clitoris
Quadruped with yoga ball (not pictured)
Why it’s great for pregnancy: Your belly is supported by the ball.
Tips: Go slowly, communicate constantly.
Reverse cowgirl (not pictured)
Why it’s great for pregnancy: No pressure on your belly, and it can hit the G-spot for a different, more intense response.
Tips: Have your partner lie down while you straddle facing their toes. Hold their legs or ankles to control depth, speed, and angle.
Side lying (not pictured)
Why it’s great for pregnancy: Low exertion, extra intimacy with face-to-face contact.
Tips: Lie facing your partner and have them drape their legs over yours, straight or bent, for different depth and speed options.
Floating/Reverse cowgirl (not pictured)
Why it’s great for pregnancy: Done in the bathtub, where water takes the pressure of gravity off your body.
Tips: Straddle your partner facing either direction, and use your hands (or theirs) for extra clitoral stimulation.
When Not to Have Sex During Pregnancy
Your doctor may advise you not to have sex if you have any of the following types of high-risk pregnancies:
You're at risk for miscarriage or history of past miscarriages
You're at risk for preterm labor (contractions before 37 weeks of pregnancy)
You're having vaginal bleeding, discharge, or cramping without a known cause
Your amniotic sac is leaking fluid or has ruptured membranes
Your cervix has opened too early in pregnancy
Your placenta is too low in the uterus (placenta previa)
If you’re not sure, always check with your birth provider!
Need more help with painful sex in pregnancy?
References
Brody S. The relative health benefits of different sexual activities. The Journal of Sexual Medicine. 2010;7(4):1336-1361. doi:10.1111/j.1743-6109.2009.01677.x
Charnetski CJ, Brennan FX. Sexual frequency and salivary immunoglobulin A (IgA). Psychological Reports.2004;94(3):839-844. doi:10.2466/pr0.94.3.839-844
Early pregnancy loss. The American College of Obstetricians and Gynecologists. https://www.acog.org/womens-health/faqs/early-pregnancy-loss. Published January 2022.
Flynn KE, Lin L, Bruner DW, et al. Sexual satisfaction and the importance of sexual health to quality of life throughout the life course of U.S. adults. The Journal of Sexual Medicine. 2016;13(11):1642-1650. doi:10.1016/j.jsxm.2016.08.011
Frappier J, Toupin I, Levy JJ, Aubertin-Leheudre M, Karelis AD. Energy expenditure during sexual activity in young healthy couples. PLoS ONE. 2013;8(10). doi:10.1371/journal.pone.0079342
Jones C, Chan C, Farine D. Sex in pregnancy. Canadian Medical Association Journal. 2011;183(7):815-818. doi:10.1503/cmaj.091580