How to train intimate area muscles after childbirth?

After childbirth you want to get back in shape as soon as possible. This also applies to the intimate area. After the baby passes through the birth canal, the structure of the vaginal muscles changes and there may be tears. Usually the body returns to normal in 2-3 months, but everything is individual. Intimate muscles after childbirth require a special approach to recovery.

Восстановление интимных мышц после родов

What happens after childbirth with the intimate area?

Childbirth has a number of consequences:

  • Microcracks and small tears.
  • Changes in sensitivity and relief.
  • Painful sensations.
  • Walls drooping.
  • Dryness, itching and odor.
  • Changes in discharge.

During childbirth, muscles stretch and become more flabby. The body’s natural reaction after childbirth is lochia (postpartum discharge). When they are over, you can start exercising if there are no contraindications. Before you start exercising, you should consult your doctor. To speed up recovery, use exercises for the pelvic floor after childbirth.

Condition of intimate muscles after childbirth

The following symptoms may signal a weakening of the pelvic floor muscles:

  • Pain during intercourse.
  • Pain in the lower abdomen (may extend to the lower back).
  • Lowering of the walls of the vagina and uterus.
  • Incontinence, frequent or difficult urination.
  • Frequent cystitis.

If you fear for your health, you need to see a doctor immediately. If the doctor says that everything is normal, intimate exercises will help.

Восстановление интимных мышц после родов

Why do exercises for intimate muscles after childbirth?

If the body after childbirth recovers on its own, why do gymnastics?

  • Prevention of prolapse and prolapse of the pelvic organs.
  • Prevention of genital diseases (cystitis, thrush, etc.).
  • Protection against incontinence.
  • Improvement of pelvic circulation, overall health and condition.
  • Trained pelvic floor muscles help during childbirth and recover faster.
  • Sexuality and psychological well-being are interrelated. Trained muscles give more confidence (even if they are intimate muscles).

You should consult a doctor before exercising.

How to train intimate area muscles after childbirth?

Many people have heard about Kegel exercises. They have a number of contraindications. You can learn more about the Kegel method (pros, contraindications and technique of performance) in a separate blog article.

There are also a couple of simple exercises necessary for strengthening:

  1. Starting position – standing on all fours. Inhale – tension of the perineum, delay for 4 counts, relaxation on the exhalation. Performed 5 repetitions.
  2. Starting position is standing with your hands on the back of the bed or stable chair (heels together, toes apart as much as possible). Rise up on your toes, strain your crotch and hold for 4 counts, then relax. Do 5-7 repetitions.

Восстановление интимных мышц после родов


Hemorrhoids are also a frequent problem after childbirth. If a woman is breastfeeding, many medications are contraindicated for her. What to do? Special gymnastics.

If it is too early for exercises (not much time has passed after childbirth, the doctor does not allow you to exercise yet), you need to increase physical activity. Walking will do.

Exercises from hemorrhoids for women after childbirth:

  • Kegel exercises. They help by improving blood circulation in the pelvic area.
  • Cat. The starting position is standing on all fours. Arch your back, then sag like a cat.
  • Birch tree. This exercise is familiar from childhood. Starting position is lying on the back. First rise up the legs, then the pelvis, hands supporting the back. It is necessary to stretch upwards.
  • Gluteal bridge. Initial position – lying on back with legs bent at the knees (100-110 degrees). Stand with full feet on the floor, hands lying along the body. As you inhale raise your pelvis upward, tensing the gluteal muscles. There is no need to relax the muscles at the lower point while doing the repetition.

Recovery is a comprehensive approach. This includes a healthy diet and sleep, exercises, and a psychological component. In addition to the pelvic floor muscles, it is important to pay attention to the back and the body as a whole. Here yoga helps a lot. Yoga asanas target different muscle groups. Learn more about comprehensive recovery at

The author of the site is Ksenia Vlasova, a mother of two. The team includes a pediatrician, a nutritionist nutritionist, breastfeeding and baby sleep counselors, a psychologist, an instructional coach and a pharmacist. They are on call 24/7 in the chat room.

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