Pelvic Floor Exercises Postpartum

Pelvic floor exercises postpartum are essential to healing your abdominal muscles. To heal the muscles, start by performing gentle tummy stretches. Keep your knees bent and feet flat. You can also do some squatting to strengthen your pelvic floor. To get started, you can read this post to learn how to perform these exercises. It is important to do gentle exercises slowly and carefully to avoid injuring your pelvic floor.

Bandhasana pose

The Bandhasana pose strengthens the back of the pelvic floor and the underlying coccygeus muscle. This exercise is beneficial for prenatal and postpartum recovery. It can also ease sciatica and the pain associated with the low back. To begin, lie on your back, bend your knees, and then lift your hips and torso up. Hold for five to ten minutes.


Squatting for pelvic floor exercises postnatally is an excellent way to strengthen your pelvic floor muscles. While a deep or wide squat may be too challenging for you, narrower squats will be much more beneficial. When squatting, make sure to keep your feet flat on the floor. Also, remember to breathe deeply, keep your pelvis raised and your tailbone tucked.

Bird Dog Stretches

Bird Dog exercises postpartum are one of the most effective ways to strengthen your pelvic floor muscles. This exercise is performed on all fours while engaging the abdominals and pelvic floor muscles. It is important to maintain neutral spinal alignment throughout the exercise. Do not twist your pelvis or spine, and make sure your shoulder blades are not too far away from your ears. Repeat this exercise three to four times a week for best results.

Diaphragmatic breathing

The benefits of diaphragmatic breathing during pelvic floor exercises are multiple. It is very beneficial for all muscles of the pelvic floor, not just those that have tension. During this breathing exercise, you lie face-up on the floor. Place your hands on your chest and belly and breathe in and out slowly, filling your abdomen and ribs with air. Exhale slowly, letting your diaphragm return to a relaxed position.

Vaginal exercisers

A woman’s pelvic floor muscles are located in the vagina, anus, and bladder. They should feel tight when she urinates and move up and down in response. While pelvic floor muscle exercises are beneficial for the postpartum period, you should be careful to do them correctly. If you do pelvic floor exercises incorrectly, you may cause more damage to the pelvic floor than good.

Kegel exercises

After giving birth, your pelvic floor will most likely have a new set of challenges, but you can still use Kegels for pelvic floor postpartum. Kegels are performed by contracting your pelvic muscles and holding them for at least three seconds. It’s important to practice these exercises regularly, and gradually increase the number of repetitions and durations. With practice, you’ll see an improvement in your pelvic floor and the ability to do them on your own.

Deep stomach muscle exercises

Doing deep abdominal muscle exercises postpartum is a great way to help the abdominal muscles recover and improve your overall well-being. The core stabilizing muscles of the abdomen, diaphragm, and transversus abdominis, work together to support the trunk, and strengthening these muscles helps postpartum women feel better about themselves. While it’s a good idea to stick to the basic exercises after giving birth, there are also some variations that can be performed safely and effectively.