The postpartum period is a time of significant physical recovery as your body heals from the demands of childbirth. A key focus during this phase is rehabilitating and rebuilding the core and pelvic floor muscles. These muscle groups are essential for daily movement, posture and overall body function. Restoring their strength and function after childbirth is essential for avoiding long-term discomfort and injury, and in supporting a smoother recovery process.

Why Core and Pelvic Floor Recovery Matters

After childbirth, especially if you’ve had a vaginal delivery, your pelvic floor and core muscles may have stretched or weakened. Strengthening both the pelvic floor and the core post-birth is essential for several reasons:

  • Injury Prevention: Weak pelvic floor muscles can lead to urinary incontinence, prolapse or pelvic pain, while a weakened core can contribute to back pain and poor posture.
  • Functional Recovery: Restoring strength in these areas helps with everyday activities such as lifting, carrying and bending down.

Exercises to Support Pelvic Floor and Core Recovery

There are a variety of exercises that can help restore pelvic floor and core function after birth. These exercises focus on gentle activation and strengthening, with an emphasis on proper technique and controlled movements.

1. Breathing Techniques (Diaphragmatic Breathing)

Breathing exercises are a great way to restore core function by activating the deep core muscles, particularly the diaphragm and transversus abdominis. Diaphragmatic breathing helps engage these muscles, aiding in stability and improving posture.

How to do Diaphragmatic Breathing:

  • Lie on your back with your knees bent and feet flat on the floor or sit comfortably on the floor or a chair with a straight spine.
  • Place one hand on your chest and the other on your lower abdomen.
  • Take a deep breath in through your nose, allowing your abdomen to rise (not your chest) and exhale slowly through your mouth, feeling the abdomen fall as the air leaves your lungs.
  • Focus on engaging your deep core muscles as you exhale. Repeat for 5-10 minutes, practicing daily.

2. Pelvic Floor Activations (Kegels)

Kegel exercises are the most well-known and effective way to strengthen the pelvic floor muscles. These exercises involve tightening and relaxing the pelvic floor muscles, much like the sensation of stopping urination midstream.

How to do Kegels:

  • Find a comfortable position, either lying on your back or sitting with your feet flat on the floor.
  • Imagine you’re trying to stop the flow of urine by gently tightening the muscles around your vagina.
  • Hold the contraction for 3-5 seconds, then slowly release. Repeat 10-15 times, 2-3 times a day.
  • These exercises can help rebuild pelvic floor strength, improve bladder control and prevent prolapse.

3. Pelvic Tilts

Pelvic tilts are a gentle exercise that targets both the pelvic floor and core muscles. They help improve mobility in the lower back and strengthen the abdominal muscles without putting strain on the body.

How to do Pelvic Tilts:

Either lie on your back with your knees bent or sitting on a chair with your feet flat on the floor.

Tighten your core and gently tilt your pelvis upward toward the ceiling, pressing your lower back into the floor or chair.

Hold for a few seconds, then slowly return to the starting position. Repeat 10-15 times.

4. Cat-Cow Stretch

The Cat-Cow stretch is a safe and effective way to increase spinal mobility while gently engaging the core muscles. This movement helps alleviate any tension in the back while encouraging proper pelvic alignment.

How to do the Cat-Cow Stretch:

  • Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.
  • Inhale as you arch your back, dropping your belly toward the floor and lifting your head and tailbone toward the ceiling (Cow position).
  • Exhale as you round your spine, tucking your chin and tailbone (Cat position).
  • Repeat 10-15 times, moving slowly and gently.

A successful postpartum recovery is built on gradual progression and patience. Your body has undergone significant changes during pregnancy and childbirth, and it needs time to heal, it’s often the things we can’t see that need a little more time to repair and heal. Begin with gentle breathing exercises and pelvic floor activations, gradually introducing more dynamic movements as your strength returns. Avoid high-impact activities, heavy lifting, and intense abdominal work in the early stages. It’s essential to listen to your body and check in with your healthcare provider before progressing to more challenging exercises, especially if you had a complicated delivery or are experiencing any discomfort.