Pelvic Floor Strengthening For Pre + Post Natal Mamas


Pelvic Floor Strengthening For Pre + Post Natal Mamas

Pelvic Floor Strengthening For Pre + Post Natal Mamas

Pelvic Floor Strengthening For Pre + Post Natal Mamas

Posted by Megan Roup on

Pelvic Floor Strengthening For Pre + Post Natal Mamas

Welcome, beautiful mamas-to-be and new moms on this incredible journey of creating and nurturing life! Pregnancy and motherhood bring about significant changes in your body. Today, we're here to shed light on the power of the breath, core and pelvic floor strengthening/lengthening during and after pregnancy. Get ready to discover how these exercises can support you physically, mentally, and emotionally, all while embracing a fun and uplifting approach to self-care!


Head to The Sculpt Society App today and discover the Ritual x TSS Core Challenge! Two weeks of workouts to target your core and help you build strength to take your overall fitness to the next level. Bonus! There is an exclusive pregnancy-safe track for all you soon-to-be mamas out there. 

Understanding The Core + Pelvic Floor


Your core muscles, including the abdominals, back, and pelvic muscles, provide stability and support to your spine and internal organs. Meanwhile, the pelvic floor muscles act as a hammock, supporting the bladder, uterus, and rectum. These muscles play a vital role during pregnancy, birth, and beyond.

The Benefits of a Strong Core + Pelvic Floor Muscles


Easier Pregnancy and Labor

  • Strengthening your core and pelvic floor can alleviate back pain, improve posture, and maintain pelvic stability during pregnancy. This can help you carry your baby with ease and may even contribute to a smoother labor and delivery.

Postpartum Recovery

  • Rebuilding these muscles after childbirth promotes faster healing, reduces the risk of pelvic organ prolapse, and aids in regaining pre-pregnancy strength.


A Strong Core

  • A strong core not only helps you carry your little one but also supports your daily activities, such as lifting, bending, and twisting.

Increased Stability and Balance

  • Strengthening your core and pelvic floor muscles can enhance your overall stability and balance, making it easier to maintain proper posture and preventing falls or injuries.

Safe and Effective Pre + Post Natal Pelvic Floor Exercises

Table Top

       Kneeling with hands underneath your shoulder, start with an inhale, expanding through your diaphragm and lengthening your pelvic floor. On the exhale, lift all four corners of your pelvic floor and wrap your transverse abdominals. Repeat several times.

Bridge Pose

       Lie on your back with your knees bent and feet flat on the floor. Inhalem, expand through your diaphragm, on the exhale, lift your hips off the ground, engaging your glutes, core, transverse abdominals and pelvic floor. Hold for a few seconds before gently lowering. Repeat this exercise for several repetitions.

Bird Dog

       Begin in table top and inhale, expand through your diaphragm, lengthen pelvic floor. On the exhale, lift all four corners of your pelvic floor, wrap your transverse abdominals and extend the opposite arm and leg.  Repeat this flow several times.

Additional Tips + Tricks!

Consistency is Key: Aim for regular, gentle exercise sessions, gradually increasing the intensity as you feel comfortable.

Seek Professional Guidance: Consider consulting a healthcare provider or a certified postpartum fitness specialist to ensure your exercises are safe and suitable for your unique needs.

Mind-Body Connection: While exercising, focus on connecting with your core and pelvic floor muscles through your breath.. Visualize them getting stronger with each movement.

Embrace Rest and Recovery: Remember, your body needs time to heal and recover. Listen to your body's cues and allow yourself rest days when needed.

As you embark on the incredible journey of motherhood, don't forget to prioritize yourself. Embracing core and pelvic floor strengthening exercises will not only help you navigate the physical changes but also empower you to feel confident and strong. By investing in your well-being, you're setting a wonderful example for your little one. So, let's embark on this fun and uplifting journey together, unlocking your inner strength and embracing the joy of being a prenatal or postpartum mama! Check out TSS Mama, and all of our pregnancy workout plans to support you through each phase of your pregnancy journey. You've got this!


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