4 Postpartum Pelvic Floor Exercises

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4 Postpartum Pelvic Floor Exercises

By Megan Roup

Megan holds a BFA in Dance from NYU Tisch School of the Arts and is a certified fitness instructor. She danced professionally with the NBA’s Brooklynettes. Megan has been recognized by top publications like Vogue, Goop, Shape and WWD, and has worked with world-renowned brands such as Chanel and New Balance. Learn more about Megan

Bringing a new baby into the world is one of life’s most beautiful experiences, but it’s also tough on your body—especially your pelvic floor. Whether you had a vaginal delivery or a C-section, your pelvic floor muscles are likely in need of some gentle care and recovery.

That’s where postpartum pelvic floor exercises come in. They don’t just help with physical recovery—they can also boost your confidence and help you feel more connected to your body as you embrace this new chapter of motherhood. To support you in this journey, our Postpartum Pelvic Floor Program offers a variety of exercises designed specifically to aid in your recovery.

Why Pelvic Floor Recovery is Important After Childbirth

After childbirth, your pelvic floor muscles might feel weaker or more stretched than before. These muscles act like a hammock, supporting essential organs such as your bladder, bowel, and uterus. Strengthening your weak pelvic floor muscles post-birth helps restore your body’s natural function, preventing issues like urinary incontinence, pelvic organ prolapse, or pelvic pain. It will help get your pelvic floor back to normal and rebuild strength from the inside out.

How Pregnancy and Delivery Affect the Pelvic Floor

Pregnancy places additional pressure on the pelvic floor muscles due to the growing baby, increased weight, and hormonal changes that relax ligaments. Whether you experienced a vaginal birth or a C-section, the pelvic floor still goes through significant strain, making recovery essential. That’s why we recommend incorporating pelvic floor exercises after pregnancy, which can help you reconnect with your body and regain muscle tone in this crucial area. If you’re currently a mama-to-be, we’d recommend our Prenatal Program which offers a variety of pelvic floor exercises during pregnancy to give you a head start! 

Benefits of Strengthening Your Pelvic Floor Postpartum

Strengthening your pelvic floor after childbirth comes with a host of benefits. These exercises do more than just help you recover—they set you up for long-term health and well-being.

  • Improved Bladder Control: Strengthening your pelvic floor postpartum can significantly reduce urinary urgency and incontinence, helping you feel more in control of your body. Simple exercises like diaphragmatic breathing can make a big difference in your everyday life.
  • Enhanced Core Strength and Stability: A strong pelvic floor helps support your core, leading to better overall stability. This makes it easier to do everyday activities without straining your body, reducing the risk of lower back pain and improving your posture.
  • Reduced Risk of Pelvic Organ Prolapse: Postpartum pelvic floor exercises can lower the risk of pelvic organ prolapse by keeping the muscles strong and capable of supporting your bladder, bowel, and uterus. Improving the weak and tight pelvic floor is particularly important in the months following delivery as your body heals.

Best Postpartum Pelvic Floor Exercises

Starting with gentle, breath-focused, and targeted exercises is key to rebuilding your pelvic floor strength after childbirth. In the early weeks, these exercises aren’t about breaking a sweat but about reconnecting with your pelvic floor and core through breath work, laying the foundation for future strength. These exercises can help you regain control, reduce discomfort, and support your body's healing process. The exercises we’ll explore are all featured in our Postpartum Pelvic Floor Program, ensuring that you have expert guidance on the path to recovery.

1. Diaphragmatic Breathing (Deep Belly Breathing)

This gentle exercise helps relieve pelvic floor tension while also encouraging relaxation. Sit or lie down in a comfortable position, and place one hand on your belly. Take a deep breath in, allowing your belly to rise as you inhale, then slowly exhale while gently pulling in your lower abdomen. Diaphragmatic breathing is a soothing way for you to relieve pelvic floor tension and gently release any tightness you’re feeling.

2. Table Top (Deep Core Hold)

The table top position helps to engage your deep core muscles and the pelvic floor. Begin by lying on your back with your knees bent at a 90-degree angle, optionally using a Pilates ball between your knees. As you inhale, lengthen through your spine and gently lift your pelvic floor. Keep your core engaged while maintaining a neutral spine. This exercise is excellent for reconnecting with the deeper core muscles while activating the pelvic floor.

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. 

How to Safely Begin Postpartum Exercises

When your body has gone through something as powerful as childbirth, it's important to ease back into exercise gently and thoughtfully. When you’re feeling ready to start your postpartum recovery journey, join our Postpartum Program for gentle and effective guided workouts.

You can start pelvic floor exercises shortly after giving birth. Start slow and listen to your body—it’s your best guide! Remember, rest days are just as important as your on days because they allow your body to fully heal and recharge. If you’ve had a C-section or experienced complications, it’s best to consult your doctor before beginning your postpartum workout routine.

Signs You're Ready to Begin

You’re ready to begin postpartum pelvic floor exercises if you’re healing well and feel comfortable. Signs include minimal pelvic pain and improved energy levels. Remember, your body has gone through an intense experience, and recovery takes time. Don’t rush it—let your body guide you.

Tips for Proper Technique

Maintaining the correct form during pelvic floor exercises is key to seeing results and avoiding strain. One of the most important aspects is ensuring you’re engaging your pelvic floor muscles fully, without overcompensating by tightening other muscle groups like your glutes or thighs. Proper breathing also plays a vital role—deep, steady breaths can help you avoid holding muscle tension in the wrong areas. Focus on inhaling deeply and exhaling slowly as you contract and release your pelvic floor muscle.

For those new to pelvic floor exercise routines, understanding the proper technique might feel overwhelming at first. That’s why our Postpartum Pelvic Floor + Core Recovery Program is designed to guide you step-by-step through each exercise, ensuring you're using the right form every time. Our expert-led classes include detailed demonstrations and modifications, so you can feel confident as you move through your recovery.

Taking care of your pelvic floor postpartum is a way to honor the incredible things your body has done. Every recovery journey is unique, and by listening to your body, you're setting yourself up to feel strong, empowered, and capable. With exercises like diaphragmatic breathing, table top, bridge pose, and marches, you can gently rebuild strength, improve pelvic health, and feel confident in your postpartum journey. Always listen to your body, and if in doubt, consult a professional to guide you through the process.

Ready to begin your postpartum fitness journey with expert guidance? Explore our TSS Mama Program for tailored workouts designed to support you through every stage of motherhood, from prenatal to postpartum recovery.


Sources:

NHS Inform. How to look after your pelvic floor. https://www.nhsinform.scot/ready-steady-baby/pregnancy/looking-after-yourself-and-your-baby/how-to-look-after-your-pelvic-floor/#:~:text=Your%20pelvic%20floor%20muscles%20support,before%20your%20baby%20was%20born

American Journal of Obstetrics & Gynecology. Pelvic floor injury during vaginal birth is life-altering and preventable: what can we do about it?. https://www.ajog.org/article/S0002-9378(23)02116-6/fulltext

National Institutes of Health. Pelvic floor dysfunction: treatments, causes, and more. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3279110/

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4 Postpartum Pelvic Floor Exercises

4 Postpartum Pelvic Floor Exercises

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