How to Safely Strengthen Your Pelvic Floor After Birth
I know firsthand just how important pelvic floor health is after having a baby. The pelvic floor often doesn’t get enough attention, but it’s essential for core stability, bladder control, and overall well-being. Whether you’ve had a vaginal delivery or a C-section, your pelvic floor can benefit from gentle, intentional strengthening exercises to support your recovery.
In this post, I’ll share some simple, safe exercises and practical tips to help you rebuild a strong, healthy pelvic floor that will support you in your postnatal journey and beyond.
Why Pelvic Floor Recovery Matters
The pelvic floor is a group of muscles that act as a supportive hammock for your bladder, uterus, and bowels. During pregnancy, these muscles carry extra weight, and they’re often stretched or weakened after birth, leading to issues like incontinence or discomfort. But the good news? With the right approach, you can start strengthening your pelvic floor safely, improving stability and helping you feel more confident and comfortable in your body.
When to Start Pelvic Floor Exercises
Generally, gentle pelvic floor exercises can be started soon after birth, but it’s always best to get the go-ahead from your healthcare provider. Every recovery journey is different, and for mums with C-sections or any complications, a more cautious approach might be needed.
Once you have the all-clear, you can begin with simple, low-intensity movements that focus on awareness and control, building up gradually as your muscles strengthen.
4 Essential Pelvic Floor Exercises to Get Started
Here are some safe, effective exercises that I’ve used myself to rebuild my pelvic floor strength. Remember, these movements are about quality, not intensity—think slow, controlled, and gentle.
1. Breathing for Pelvic Floor Activation
This exercise is all about reconnecting with your body through deep, diaphragmatic breathing.
How to do it: Sit or lie in a comfortable position. Place one hand on your belly. Take a slow, deep breath in, letting your belly rise and expand. As you exhale, gently engage your pelvic floor muscles by pulling them inward and upward, like stopping the flow of urine. Hold for a few seconds, then fully release.
Why it works: This breathing technique helps you regain awareness of your pelvic floor, gently activating it without straining. Start with 5–10 breaths a day and build up from there.
2. Basic Kegel Exercises
The classic Kegel is a foundational pelvic floor exercise that’s simple but powerful.
How to do it: Imagine you’re stopping the flow of urine midstream. Gently squeeze and lift your pelvic floor muscles, hold for 3–5 seconds, then fully relax. Repeat this movement 8–10 times, and aim for 2–3 sets a day.
Why it works: Kegels target the pelvic floor muscles directly, improving strength and endurance. The key is to avoid over-squeezing—gentle, controlled movements are all you need.
3. Pelvic Tilts
This movement helps engage both the pelvic floor and lower core muscles.
How to do it: Lie on your back with your knees bent and feet flat on the floor. Slowly tilt your pelvis upwards, flattening your lower back against the floor. Hold for a few seconds, engaging your pelvic floor as you do so, then release and return to a neutral position. Repeat 10–12 times.
Why it works: Pelvic tilts are excellent for reconnecting with both the pelvic floor and core muscles, helping to build foundational strength.
4. Bridge with Pelvic Floor Engagement
Bridges are a fantastic exercise for strengthening the pelvic floor along with the glutes and core.
How to do it: Lie on your back with knees bent and feet flat on the floor. Slowly lift your hips towards the ceiling, engaging your pelvic floor as you rise. Hold for a few seconds, then lower down. Repeat 10–12 times, focusing on steady, controlled movement.
Why it works: This exercise helps strengthen the pelvic floor and core muscles while also engaging your glutes and lower back. Bridges are low-impact and perfect for early recovery.
Common Mistakes to Avoid
Over-Squeezing: Remember, more isn’t always better. Over-squeezing can strain the muscles and even lead to tightness, so keep movements controlled and gentle.
Holding Your Breath: Pelvic floor exercises should feel natural. Breathe deeply and avoid holding your breath, as this can put unnecessary pressure on your core and pelvic floor.
Pushing Too Soon: Every mum’s recovery is unique, so listen to your body. If any exercise feels uncomfortable, take a step back and try something simpler. Progress at a pace that feels right for you.
Tips for a Healthy Pelvic Floor
Consistency is Key: Aim to incorporate these exercises a few times a week. Small, consistent efforts will help you regain strength over time.
Practice Good Posture: Standing tall and engaging your core can reduce stress on the pelvic floor throughout the day.
Stay Hydrated: Keeping hydrated is essential for pelvic floor health, as it supports muscle function and tissue repair.
Reach Out for Help if Needed: If you’re unsure about anything or want personalized guidance, consider seeing a women’s health physio. They can offer tailored advice and make sure you’re on the right track.
Building a Strong Foundation
Your pelvic floor recovery doesn’t have to be overwhelming—it’s about reconnecting with your body step by step. These exercises will help you rebuild your foundation of strength, stability, and confidence, so you can feel supported and capable in your daily life as a mum. Remember, every small effort adds up, and by prioritising your pelvic floor health now, you’re setting yourself up for long-term strength and well-being.