5 Best Exercises to Strengthen Your Pelvic Floor After Pregnancy (Safe & Effective)

By Your Name • October 1, 2025

Short summary: If you’re postpartum and want to rebuild pelvic floor strength safely, these 5 gentle exercises are a great place to start. They’re suitable for most new moms, easy to progress, and can reduce leakage, improve core stability, and boost confidence.

Why pelvic floor strength matters after pregnancy

Pregnancy and childbirth put a lot of stress on the pelvic floor muscles. A weak pelvic floor can cause symptoms like urinary leakage, pelvic heaviness, low back pain, and decreased sexual satisfaction. Rebuilding strength gradually helps restore function and prevents long-term problems.

How to use this guide

Start with the easiest variations and progress slowly. Always listen to your body — stop if you feel sharp pain or severe discomfort. If you’ve had a complicated delivery, a C-section, or were advised by your healthcare provider to avoid exercise, check with them first.

Quick safety tips:

• Breathe normally — avoid holding breath during exercises.
• Focus on quality: small, controlled contractions are better than big, rushed ones.
• If you notice increased leaking or pain, pause and consult a pelvic health professional.

The 5 best pelvic floor exercises (step-by-step)

1. Kegels (Pelvic floor contractions)

Why it helps: Targets the deep pelvic floor muscles to improve bladder control and muscle tone.

1. Sit or lie comfortably. Imagine you’re trying to stop the flow of urine.
2. Gently squeeze and lift the pelvic floor — hold 3–5 seconds. Then relax fully for 5–10 seconds.
3. Repeat 8–12 times. Do 2 sets per day to start, progressing as you get stronger.

Tip: avoid using your buttocks, thighs, or abdominals — only the pelvic floor should contract.

2. Bridge with pelvic floor squeeze

Why it helps: Links pelvic floor activation with glute and core engagement for functional stability.

1. Lie on your back with knees bent and feet hip-width apart.
2. Initiate a gentle Kegel, then lift your hips into a bridge. Hold 2–3 seconds, lower, and relax.
3. Repeat 8–12 reps. Focus on the pelvic lift first, then the hips.

3. Heel slides with core connection

Why it helps: Improves pelvic stability by teaching coordination of transverse abdominis and pelvic floor.

1. Lie on your back with knees bent. Gently draw your belly button toward your spine (activate deep core) and perform a small Kegel.
2. Slowly slide one heel away until leg is nearly extended, then bring it back. Keep the pelvis stable.
3. 10 reps each side. Maintain breathing and pelvic activation throughout.

4. Modified squats (shallow range)

Why it helps: Builds hip and pelvic support for real-life movements like lifting and walking.

1. Stand with feet hip-width apart. Inhale to prepare, then gently perform a small Kegel as you begin to sit back into a shallow squat.
2. Keep knees tracking over toes and chest lifted. Return to standing and fully relax the pelvic floor.
3. 8–12 reps. Use a chair behind you if you need extra support.

5. Bird dog (opposite arm-leg reach)

Why it helps: Trains pelvic stability while moving the arms and legs — great for balance and back health.

1. Begin on hands and knees with a neutral spine.
2. Perform a gentle pelvic floor squeeze and reach one arm forward and the opposite leg back. Hold 2–3 seconds, then switch sides.
3. 8 reps per side. Focus on keeping the pelvis level and breathing steadily.

How often should I do these exercises?

Start with 3–4 sessions per week, gradually increasing frequency to daily Kegels as strength and comfort improve. Consistency is the key — short daily practice (5–10 minutes) beats infrequent long sessions.

When to seek professional help

If you experience persistent pain, large increases in leakage, or suspect significant pelvic organ prolapse, consult a pelvic health physiotherapist or your healthcare provider before continuing exercise.

Recommended program to speed recovery

If you want a structured, progressive program that guides you step-by-step, consider Pelvic Floor Strong — an evidence-based video program designed for postpartum women. It provides daily routines, video demos, and progressions so you can safely rebuild strength from home.

Learn more about Pelvic Floor Strong

Frequently Asked Questions

Can I start these exercises right after delivery?

Often yes for very gentle activation (like light Kegels) — but wait for your provider’s clearance if you had complications. Always check with your doctor at your postpartum check-up.

Will Kegels alone fix everything?

Kegels help, but combining pelvic floor work with core stability, breathing, and functional movement gives the best long-term results.

Liked this guide? Check out related posts: Diastasis Recti Recovery Tips, Postpartum Core Workouts.

Disclaimer: I am an affiliate for some products mentioned. I only promote programs I believe help new moms. This post is for educational purposes and not a substitute for medical advice.