10 Best Pelvic Floor Strengthening Exercises After Childbirth

After childbirth, a woman’s body undergoes significant changes. The most stress occurs in the pelvic area — the muscles that support the uterus, bladder, and intestines. If these tissues are weakened, problems with urinary control, a feeling of heaviness, and reduced sensitivity arise. Regular pelvic floor exercises after childbirth help restore tone, improve blood flow, and bring comfort back to the intimate area.

Why pelvic muscles lose tone

During pregnancy, under the influence of the hormone relaxin, the ligaments and pelvic floor muscles become more elastic to allow the baby to pass through the birth canal. As a result, the tissues overstretch and their ability to support the pelvic organs decreases.
The main consequences include urine leakage when laughing or sneezing, a foreign body sensation in the vagina, lower abdominal pain, and decreased sexual sensation.

Important! If there is persistent pain or bloody discharge after childbirth, do not start exercising — consult a gynecologist or physiotherapist.

How to Determine What Requires Restoration

The pelvic floor muscles support the normal position of internal organs, are responsible for retaining urine and gas, and are involved in bowel and sexual function.  

All pregnant women need to exercise — it is the best prevention. And if a woman notices such signs, she should start immediately and necessarily:  

• – frequent or involuntary urges to urinate;  
• – a feeling of incomplete bladder emptying;  
• – prolapse of the vaginal walls;  
• – reduced pleasure during intimacy;  
• – pain in the lumbar or groin area. 
  

Recommendations for recovery are given by a doctor — either a gynecologist or a urologist — who will assess the condition and rule out contraindications. However, exercises and programs are designed by rehabilitation specialists or trainers who specialize in postpartum recovery. A doctor is not a trainer — they do not learn training methods that consider individual characteristics. Therefore, it is important to get a referral from a doctor and work with a professional who knows how to safely tone the muscles.

How Kegel exercises affect women’s sexual health

The physiological connection between the pelvic floor muscles and a woman’s sexual function is obvious but often underestimated. After childbirth, the vaginal tissues stretch, and the usual level of sensitivity may decrease. Regular work with the pelvic muscles helps restore body control and improve the quality of intimate life.

Main Positive Effects

1. Increased blood flow in the pelvic organs.
Performing Kegel exercises actively fills the vessels with blood, improving tissue nourishment and enhancing nerve ending sensitivity. As a result, arousal occurs faster, and sensations during intimacy become more vivid.

2. Increased tone and elasticity of the vaginal muscles.
When muscles become stronger, they more closely envelop the partner’s organ, providing a tighter contact and enhanced sensations for both. This also helps reduce the time needed to achieve orgasm.

3. Conscious control over contractions.
During practice, a woman learns to contract and relax vaginal muscles at will. This skill helps regulate the intensity of sensations and prolong pleasure, making intimate life more harmonious.

4. Supporting natural lubrication.
Good circulation stimulates the glands that produce vaginal secretions. This facilitates intercourse and reduces the risk of microtrauma and dryness.

5. Psycho-emotional effect.
Awareness of control over one’s body increases self-confidence. A woman feels strong and attractive, reducing the fear of pain or insecurity after childbirth. This directly affects libido and the desire for intimacy.

To avoid the reverse effect, it is important not to overstrain the muscles and not to perform exercises in the presence of pain, inflammation, or postoperative stitches. Training should only begin after a doctor’s examination.

Basic rules for safe workouts

Before starting the program, it is necessary to ensure that the tissues have healed and the overall condition is stable.

• After natural childbirth, exercises are usually allowed within 2-4 weeks, after a cesarean — not earlier than 6 weeks.
  
• It is important to avoid movements that increase abdominal pressure (e.g., classic planks).
  
• All exercises are performed on exhalation — this reduces the load on the vagina.
  
• Move from simple to complex: start slowly with basic contractions, and gradually transition to more complex options and increased holding time.

Important! Any pain, a feeling of fullness, or discharge is a reason to stop exercising and consult a specialist.

How to Prepare for Kegel Exercises

Kegel exercises are popular and convenient — they are simple, accessible, and provide a quick start. But they are only a small part of pelvic floor recovery, not the foundation! For real problems, Kegels alone won’t help and may sometimes even worsen the situation.  

True recovery involves working with all the CORE muscles to restore pelvic functionality. Step by step, from simple to complex, we guide you exactly in our app. Kegels here are a convenient “quick fix” and an addition to the main program, especially in the postpartum period. 

1. Checking muscle condition.
   Try to stop the flow of urine for a second during urination. If you can do this, the muscles are functioning and you can begin gentle workouts.
   
2. Choosing the right position.

It is better to perform the first workouts lying down with elevation under the pelvis (for example, place a rolled-up blanket or pillow so that the pelvis is above the heart level). This mechanically unloads the pelvic floor, relieves pressure from the muscles, and makes the exercises safer and more effective. Once the skill is developed, move on to exercises sitting and standing.

3. Breath control.
   On the inhale, the muscles are relaxed, on the exhale, they gently pull upward (as if you are zipping up from the pelvis to the chest on the exhale). This prevents excessive pressure on the organs.
   
4. Warm-up.
   A few minutes of calm breathing, gentle circular movements of the pelvis or “cat pose” prepare the tissues and improve blood flow.
   
5. Focus on concentration.
   It’s important to focus on the inner sensations — not to tense the abs, buttocks, and thighs. Proper technique is the key to success.
   

Important! Do not constantly train your muscles during urination — this can lead to bladder reflex disturbances. Use this technique only for self-checking.

10 exercises to strengthen the pelvic floor muscles after childbirth

The table provides examples of beneficial exercises for women after carrying a child.

Exercise	Goal	When to start
Basic Kegel contractions	Recovery of bladder control	2-4 weeks postpartum
Breathing with abdomen	Normalizing pressure and tissue relaxation	In a few days
Bridge	Improving circulation and uterine tone	After doctor’s approval
Cat-Cow	Spinal mobility and pelvic activation	1-2 weeks
Elevator	Stepwise muscle engagement	3-4 weeks
Leg lift lying down	Pelvic and hip stabilization	4-6 weeks
Bird-Dog	Core and pelvic coordination	about 6 weeks
Shallow squats	Leg and pelvic floor engagement	after 6 weeks
Sitting contractions	Everyday muscle control	from week 4
Standing hold	Prevention of organ prolapse	after doctor’s examination

1. Classic Kegel Exercises

The essence lies in alternately tensing and relaxing the muscles responsible for retaining urine. Place your hand on the perineal area for verification: when you pull in the muscles, a small gap should appear between your hand and the perineum—the tissues retract inward. If the pressure on the hand increases (muscles are pushed outward)—the technique is incorrect!  

Squeeze the muscles correctly, hold for 5 seconds, then relax. Do 10–15 repetitions 3 times a day. **If it gets worse after a couple of weeks, it means you are pushing out instead of pulling in.

2. Belly Breathing

Lie down or sit comfortably. As you inhale, your stomach expands, the pelvic muscles relax. As you exhale—a gentle lifting of the muscles upwards. Helps restore the connection between breathing and the muscular corset.

3. Bridge

From a lying position, lift your pelvis up by pushing through your feet and stretching diagonally forward and upward with your knees. Hold the pose for 5–7 seconds. The exercise stimulates blood flow and strengthens the glutes.

4. Cat-Cow

On all fours, alternately arch and round your back. On the exhale, gently engage the pelvic floor muscles. This improves spinal flexibility and relieves blood congestion.

5. “Elevator”

Imagine the muscles rising through “floors”: increase tension at each level, then smoothly relax. This method develops sensitivity and the ability to control the degree of contraction.

6. Leg Lift Lying Down

On your side, the lower leg bent and the upper leg straight. Lift the upper leg, keeping the pelvis stable. This strengthens the side muscles and enhances pelvic stability.

7. Bird-Dog

From a position on all fours, extend the opposite arm and leg. Hold for a few seconds, maintaining a neutral spine. This exercise trains balance and deep core muscles.

8. Shallow Squats

Stand with your feet slightly wider than your shoulders. Lower down on the inhale. Exhale as you rise, using ‘lift’ breathing and actively pushing your feet off the floor. This movement improves blood circulation in the pelvis.

9. Seated Contractions

Sitting up straight, contract your pelvic floor muscles for 3–5 seconds. This can be done at work or on public transport—it’s discreet but very beneficial.

10. Standing Static Holds

While standing, tense your muscles and hold for up to 10 seconds. Repeat several times a day, especially when standing for long periods.

Sitting upright, contract your pelvic floor muscles for 3–5 seconds. The key is to first perform a test with your hand on the perineum: the muscles should pull inward (the distance between your hand and body increases), not outward (pressure on your hand increases). This can be done at work or during commute — the exercise is discreet but very beneficial if the technique is correct.

Modern Physiotherapeutic Methods

In addition to independent exercises, pelvic muscle recovery can be accelerated with physiotherapy:  

1. Biofeedback therapy — sensors record muscle activity, which helps to learn to contract them properly.  
2. Electrostimulation — gentle impulses cause involuntary contractions and activate “dormant” fibers.  
3. Laser and magnetic exposure — improves blood circulation and accelerates tissue regeneration.  
4. Comprehensive rehabilitation programs composed by a gynecologist or physiotherapist.

All these methods are excellent as support, but they do NOT replace regular competent full workouts for the pelvic floor! Only systematic practices give a truly long-term and sustainable effect.

Important! All hardware procedures are performed only after a doctor’s examination and in the absence of inflammation or bleeding.

Mistakes and contraindications

• Holding your breath while exercising.
  
• Attempts to speed up the effect through excessive loads.
  
• Ignoring painful sensations.
  
• Using weights without a doctor’s prescription.
  

Important! The appearance of pain, pressure, or discomfort is a signal to stop the workout and seek diagnosis.

Frequently Asked Questions

1. When can I start training pelvic floor muscles after childbirth?
If the delivery was uncomplicated, light exercises are allowed 2-4 weeks postpartum. After a cesarean section, the recovery period is usually longer — start no earlier than 6 weeks and only after consulting with a gynecologist to avoid the risk of wound dehiscence.

2. Are Kegel exercises allowed if there are stitches or tears?
No, until perineal tissues have fully healed, any strain is contraindicated. Once the doctor confirms that the wounds have epithelialized, you can proceed to gentle exercise options.

3. How much time should be dedicated to sessions each day?
Effectiveness is achieved through regularity, not duration. It’s sufficient to have 2-3 sessions with 10-15 contractions each. Gradually, you can increase the duration and holding time of tension.

4. Are Kegel exercises suitable for women after a cesarean section?
Yes, the method is suitable but should only be performed after full recovery of the abdominal muscles and consultation with a specialist. Sometimes, the doctor may suggest alternative methods such as breathing exercises or physiotherapy.

5. When can you expect the first improvements after starting the exercises?
With regular practice, noticeable changes appear within 4–6 weeks: urinary incontinence decreases, the feeling of heaviness in the lower abdomen disappears, and the tone and sensitivity during intimate moments increase.

6. Should you continue the exercises if the symptoms have disappeared?
Yes. Pelvic floor muscles, like any other muscles, require maintenance exercises. Daily short workouts will help maintain the achieved results and prevent re-weakening.

Maintaining Results and Conclusion

With regular practice, improvement is felt within a month:

• incontinence disappears;
  
• elasticity of vaginal tissues increases;
  
• muscles supporting the uterus and bladder are strengthened;
  
• the risk of pelvic organ prolapse is reduced.
  

To maintain the result, include light exercises in your daily routine, monitor your posture, and breathe with your diaphragm. Important! Every woman recovers individually. Before starting exercises, get specialist recommendations and assess the condition of your pelvic muscles.