What Pelvic Floor Exercises Can I Do Postpartum and When Can I Start?

Pregnancy and childbirth put a lot of pressure on the pelvic floor, the group of muscles and connective tissues that support your bladder, bowel, and uterus. After giving birth, it’s completely normal to feel weaker in this area. But with the right approach, pelvic floor strength can be restored safely and effectively.

So, when should you start, and what exercises are safe to begin with?

Let’s break it down.

When Can I Start Pelvic Floor Exercises After Birth?

The good news is you can start gentle pelvic floor exercises (if you want to) within the first few days after birth, even if you’ve had a caesarean.

In the early days, the focus is on connection and control, not intensity. Think of it as helping your muscles "wake up" after everything they've been through. You may find it takes alot of mental strength to switch on these muscles.

Always check with your GP, midwife, or women’s health physiotherapist first—especially if you had a complicated delivery, 3rd or 4th degree tear, or are experiencing symptoms like pelvic heaviness or incontinence.

What Are the Benefits of Postpartum Pelvic Floor Exercises?

Strengthening your pelvic floor after pregnancy and birth can:

• Reduce risk of bladder leaks (especially during laughing, sneezing, or exercise)

• Support healing from prolapse or prevent one from developing

• Improve core strength and posture

• Help you return safely to exercise, including running and strength training

• Improve sexual function and sensation

  
  

Gentle Activation (0–6 weeks)

At this stage, your body is still healing. Focus on gentle breathing and muscle connection.

Try: Basic Kegels

1. Get comfy lying on your back or side to start.

2. Inhale gently.

3. As you exhale, imagine gently lifting your pelvic floor muscles (as if stopping wind or a wee, or a good visaul is as if you are trying to suck up a pea through a straw).

4. Hold for 3–5 seconds.

5. Relax fully. *Please not if you are hypertonic then you need to focus on the relaxation phase.

6. Repeat 5–10 times, 2–3 times a day.

No breath-holding, straining, or squeezing your glutes. Gentle is key.

Rebuilding Strength (6–12 weeks)

With clearance from your healthcare provider, you can start building endurance and adding functional exercises that recruit the pelvic floor.

Try:

• Longer holds: Work up to 10-second holds, 10 times in a row.

• Quick flicks: Squeeze and release quickly, 10 times, to build responsiveness.

• Pelvic tilts: Lie on your back with knees bent, gently tilt your pelvis back and forth.

• Bridge with pelvic floor: Lift your hips while lightly engaging your pelvic floor, then lower slowly.

Do these during everyday tasks (like while brushing your teeth or feeding your baby) to make them a habit.

Functional Training and Return to Impact

Before returning to high-impact activities like running or jumping, your pelvic floor should be strong enough to hold against pressure and load.

This phase may include:

• Deep core exercises (e.g. bird-dog, modified planks)

• Squats and lunges with breath-pelvic floor coordination

• Running-specific drills — only after passing a return-to-run assessment by a physio

  
  

Signs You Need to See a Women's Health Physio

It is highly recommended you see a WHP post birth, even if you have no symptoms. They will give you an interna examination and altra sound which is the best way to se how everythign is working.

If you’re experiencing any of the following, seek professional support:

• Urine leakage (even a little)

• Heaviness or pressure in the vagina

• Ongoing pain in the pelvis or lower back

• Bulging or doming in your tummy (diastasis recti not resolving)

  
  

A women’s health physio can guide you with a personalised rehab plan and help you return safely to movement and life.

Summary

Your pelvic floor is part of your core foundation — and rebuilding it after birth takes patience, intention, and time. Start small, listen to your body, and celebrate progress as it comes.

It is vital to build strength from the deep layers of your core.

Our Mums and Bubs sessions alwasy start with pelvic floor switch ons and core work, adapting to your recovery and progress. It is not a one size fits all class, we have a personal approach.

We offer a free consutlation and a Two Week Trial for only $50.