3. Bridge Pose
A classic for a reason! Bridge pose is great for strengthening the glutes, core, and pelvic floor. Lie on your back with knees bent and feet hip-width apart, with an optional Pilates ball between your knees. Slowly raise your hips toward the ceiling, squeezing your glutes and engaging your pelvic floor. Hold for a few breaths, then lower back down. This movement builds pelvic floor strength while stabilizing your core.
4. Marches
Marches gently strengthen the pelvic floor and core. Lying on your back with knees bent and feet flat, slowly lift one leg a few inches while maintaining core engagement and pelvic floor activation. Lower the leg back down with control, and repeat on the other side. This move helps improve core stability while keeping the pelvic floor active.
When to Begin Pelvic Floor Recovery
You can start pelvic floor recovery once you’re home from the hospital. For vaginal deliveries, that can be within days of returning home. If you’ve had a C-section, it's generally best to wait 2-3 weeks or longer, depending on how you feel once you get the go-ahead from your doctor.. Remember, it’s never too late to start, even if you’re months or years postpartum.