Congratulations on your new bundle of joy! As you navigate the postpartum journey, you may be eager to regain strength and feel like yourself again. One area that deserves special attention is your pelvic floor. Childbirth can weaken these muscles, leading to discomfort or issues like incontinence. The good news? Targeted pelvic floor workouts can help you restore strength, boost confidence, and support recovery. Here are seven effective exercises tailored for new moms, designed to be simple, safe, and doable at home.
Why Pelvic Floor Strength Matters Postpartum
Your pelvic floor muscles act like a hammock, supporting your bladder, uterus, and bowels. Pregnancy and childbirth can stretch and weaken them, causing issues like urinary leakage or pelvic discomfort. Strengthening these muscles not only aids recovery but also enhances core stability and overall well-being. Curious about other postpartum recovery tips? Check out our guide on 7 Postpartum Superfoods That Support Recovery and Boost Breastfeeding for nourishment ideas to complement your exercise routine.
Recommended Products for New Moms
To make your postpartum journey smoother, here are two must-have products:
- Baby Stroller 3 in 1 Luxury Pram: This versatile stroller is perfect for walks, helping you stay active while bonding with your baby. Its 360-degree rotation and sturdy design make it a new mom’s best friend.
🔗 Click & Buy - Breastfeeding Blouses: Comfortable and stylish, these cotton stripe blouses are designed for easy nursing and all-day comfort. Perfect for your active postpartum lifestyle.
🔗 Click & Buy
1. Kegel Exercises: The Classic Pelvic Floor Strengthener
Kegels are the gold standard for pelvic floor recovery. They’re simple and can be done anywhere—while nursing, watching TV, or even waiting in line!
How to do it:
- Identify your pelvic floor muscles by stopping your urine mid-flow (don’t do this regularly, just to find the muscles).
- Contract these muscles for 5 seconds, then relax for 5 seconds.
- Aim for 10-15 repetitions, 2-3 times daily.
- Gradually increase the hold time to 10 seconds as you get stronger.
Tip: Avoid squeezing your glutes or thighs—focus only on the pelvic floor. Consistency is key!
2. Bridge Pose: Core and Pelvic Floor Powerhouse
This gentle exercise strengthens your pelvic floor, glutes, and core, helping you rebuild stability after childbirth.
How to do it:
- Lie on your back with knees bent and feet flat, hip-width apart.
- Engage your pelvic floor and slowly lift your hips toward the ceiling.
- Hold for 3-5 seconds, then lower slowly.
- Repeat 10-12 times for 2 sets.
Tip: Pair this with deep breathing to enhance relaxation. For more ways to ease into postpartum fitness, explore 10 Gentle Ways to Lose Weight Safely After Birth.
3. Pelvic Tilts: Gentle Core and Pelvic Activation
Pelvic tilts are a low-impact way to engage your pelvic floor and lower abdominal muscles, perfect for early postpartum recovery.
How to do it:
- Lie on your back with knees bent and feet flat.
- Tighten your pelvic floor and gently tilt your pelvis upward, flattening your lower back against the floor.
- Hold for 3 seconds, then release.
- Do 12-15 reps, 2 times daily.
Tip: This move is great for moms recovering from a C-section, as it’s gentle on the core.
4. Squats with Pelvic Floor Engagement
Squats strengthen your legs, glutes, and pelvic floor while improving overall mobility—perfect for carrying your little one around!
How to do it:
- Stand with feet shoulder-width apart.
- Engage your pelvic floor as you lower into a squat, keeping your knees behind your toes.
- Slowly rise back up, maintaining the pelvic floor contraction.
- Aim for 10-12 reps, 2 sets.
Tip: Use a chair for support if needed. For comfy postpartum outfits to wear while exercising, check out 10 Must-Have Clothes for Moms After Delivery.
5. Bird Dog: Balance and Pelvic Floor Stability
This exercise builds coordination, strengthens your core, and engages your pelvic floor for better stability.
How to do it:
- Start on all fours, hands under shoulders and knees under hips.
- Engage your pelvic floor, then extend your right arm and left leg simultaneously.
- Hold for 3-5 seconds, then switch sides.
- Do 8-10 reps per side, 2 sets.
Tip: Move slowly to maintain balance and control.
6. Diaphragmatic Breathing: Foundation for Pelvic Floor Health
Breathing might not seem like exercise, but diaphragmatic breathing syncs your diaphragm with your pelvic floor, promoting relaxation and strength.
How to do it:
- Sit or lie comfortably, placing one hand on your chest and one on your belly.
- Inhale deeply through your nose, letting your belly rise while keeping your chest still.
- Exhale slowly, gently engaging your pelvic floor as you breathe out.
- Practice for 5-10 minutes daily.
Tip: This is a great way to de-stress, too! Learn more about managing labor and postpartum stress with 5 Breathing Techniques to Manage Labor Pain.
7. Wall Sits with Kegel Combo
Wall sits are a low-impact way to build endurance in your pelvic floor and lower body, perfect for busy new moms.
How to do it:
- Lean against a wall with feet about 2 feet away, sliding down into a seated position.
- Engage your pelvic floor (like a Kegel) and hold the sit for 20-30 seconds.
- Rest and repeat 3-5 times.
- Gradually increase hold time as you get stronger.
Tip: This is an easy exercise to sneak in while your baby naps!
Tips for Safe Pelvic Floor Training
- Start Slow: Begin with 1-2 exercises and gradually add more as you feel stronger.
- Listen to Your Body: Stop if you feel pain or discomfort and consult your doctor.
- Stay Consistent: Aim for daily practice, even if it’s just 5-10 minutes.
- Hydrate and Nourish: Support your recovery with a balanced diet. See our 12 Best Foods to Support Postpartum Weight Loss for inspiration.
Final Thoughts
Rebuilding your pelvic floor after childbirth is a powerful step toward feeling strong and confident in your body. These seven workouts are designed to fit into your busy mom life, helping you recover safely and effectively. Pair them with proper nutrition, rest, and self-care for the best results. For more postpartum tips, visit our blog for expert advice tailored to new moms like you. You’ve got this, mama!