7 Postpartum and Pelvic Floor Exercises To Try

Starting your search for postpartum core and pelvic floor exercises is a smart and powerful step. These exercises help your body heal after birth. They aren’t just about getting fit—they help your body feel better, work better, and get stronger.

After giving birth, your core and pelvic floor muscles may feel weak or stretched. That’s totally normal. But with the right movements, you can build them back up. You don’t need to be perfect. You just need to start.

Why Your Core and Pelvic Floor Matter After Pregnancy

Your pelvic floor is a group of muscles at the bottom of your pelvis. These muscles help support your bladder, uterus, and bowel. They also work with your core muscles—your abs, back, and even your breathing muscles.

During pregnancy and birth, your core and pelvic floor stretch a lot. Sometimes, they weaken or stop working the way they used to.

This can cause:

• Pee leaks when you laugh or sneeze
• Pressure or heaviness in your pelvis
• Back or hip pain

The good news? These muscles can heal! You can strengthen them with safe exercises. This will help your body feel stronger and more supported every day.

When to Start Postpartum Exercises

Most doctors say you can begin gentle movement around six weeks after birth. If you had a C-section, you may need a bit more time. Always check with your doctor or midwife first.

Your body is healing from a big event. You might be tired, sore, or unsure where to start. That’s okay. There’s no rush. Starting small is smart.

Once your provider gives you the go-ahead, begin with slow, gentle movements. These will help you reconnect with your muscles and build strength the right way.

How to Check In With Your Body

Before doing any exercises, take a moment to check in with how your body feels.

Ask yourself:

• Do I feel pressure or bulging in my vagina?
• Do I leak pee when I move or sneeze?
• When I do a sit-up, does my belly make a triangle shape?

These signs can mean your core or pelvic floor needs some extra support. It’s a sign to focus on gentle exercises first—and skip the harder stuff for now.

Don’t worry! These symptoms are common. With the right moves, they can improve over time.

Foundational Postpartum Core and Pelvic Floor Exercises

These beginner-friendly exercises are great after birth. They help you reconnect with your body and build strength safely. Start slow. Do a little each day, and stop if anything feels wrong.

1. 360 Diaphragmatic Breathing

This breathing helps your core and pelvic floor muscles work together again.

How to do it:

1. Lie on your back or sit in a chair.
2. Place your hands around your rib cage.
3. Breathe in through your nose. Feel your ribs and belly expand.
4. Breathe out through your mouth, like blowing out candles.
5. As you breathe out, gently pull in your lower belly and lift your pelvic floor.

Do this for 3–5 minutes, once to twice a day.

2. Pelvic Floor Contractions (Kegels & Reverse Kegels)

Kegels help you lift and squeeze your pelvic floor muscles. Reverse Kegels help you relax them.

Kegel:

1. Squeeze like you’re stopping yourself from peeing.
2. Hold for 5 seconds, then relax completely.
3. Repeat 10 times, 2–3 times a day.

Reverse Kegel:

1. Take a deep breath and gently relax your pelvic floor.
2. Feel it gently drop or open. This helps with tension or tightness.

3. Heel Slides

This exercise works your lower abs without putting pressure on your pelvic floor.

How to do it:

1. Lie on your back, knees bent.
2. Take a deep breath in.
3. As you breathe out, slide one heel along the floor, straightening your leg.
4. Breathe in and slide it back.
5. Keep your belly pulled in and your hips still.

Repeat 10 times per leg.

4. Glute Bridge

This movement strengthens your butt muscles and helps your core and pelvis stay steady.

How to do it:

1. Lie on your back, knees bent, feet flat.
2. Breathe in. Then breathe out, squeeze your butt, and lift your hips.
3. Make a straight line from your shoulders to knees.
4. Breathe in at the top, then slowly lower your hips.
5. Do 8–10 bridges, resting between sets.

5. Pelvic Tilts

This move helps wake up your core muscles and improves your posture.

How to do it:

1. Lie on your back, knees bent.
2. Take a breath in. As you breathe out, press your lower back into the floor.
3. Tilt your pelvis back a little. You’ll feel your lower abs working.
4. Hold for 5 seconds, then relax.

Repeat 10–12 times.

6. Modified Dead Bug

This is a gentle way to build core strength and control.

How to do it:

• Lie on your back, knees in tabletop.
• Breathe in. As you breathe out, lower one arm and the opposite leg slowly.
• Keep your core tight and your back flat.
• Return to the center. Switch sides.

Start with 5–6 per side.

7. Bird-Dog

This move builds strength and balance for your whole core.

How to do it:

1. Start on hands and knees.
2. Breathe in. Then, breathe out and reach one arm forward and the opposite leg back.
3. Keep your hips level and belly firm.
4. Hold, then switch sides.

Do 6–8 reps per side.

Core Exercises to Avoid Early Postpartum

Some moves can put too much pressure on your healing body. Avoid these until you’re stronger:

• Crunches and sit-ups
• Planks or full push-ups
• Double leg lifts
• Any move that causes belly bulging or leaking

Instead, stick with movements that feel gentle, controlled, and pain-free.

The Benefits of Staying Consistent

You don’t need long workouts to see progress. Just a few minutes a day can:

• Help stop leaks and bladder issues
• Reduce pain in your back, hips, or pelvis
• Improve your posture while feeding or lifting your baby
• Rebuild your confidence
• Support your abs without crunches

Over time, your muscles will feel stronger, and everyday movements will feel easier.

Common Mistakes to Avoid

Here are a few things to keep in mind as you get started:

• Don’t rush it. You just had a baby! Let your body heal at its own pace.
• Don’t skip breathing. Your breath is your secret weapon for healing your core.
• Don’t ignore pain or symptoms. Leaks or pressure are signs to pause and get help.
• Don’t do what worked before pregnancy. Your body has changed, and that’s okay.

When to Reach Out for Help

Sometimes you just need support—and that’s totally okay.

If you feel unsure, stuck, or like you’re not making progress, help is available. A pelvic floor physical therapist or a certified postnatal coach can check your form and help build a plan that fits your needs.

At Peak Women, we work with women like you every day. We offer private and shared personal training in a women-only space, with a focus on safety and strength after pregnancy.

You’ve Got This

Getting stronger after birth is about feeling good in your body, not “snapping back.” Postpartum core and pelvic floor exercises help you heal, move with confidence, and support your body for everything motherhood brings.

And remember—you don’t have to figure it all out alone.

Need help getting started?

Contact Peak Women to book a session. We’ll help you feel strong, safe, and supported every step of the way.

FAQ: Postpartum Core and Pelvic Floor Exercises

When Can I Start Postpartum Core And Pelvic Floor Exercises?

Most women can begin gentle exercises, like breathing and pelvic floor work, around 6 weeks after birth—but always check with your doctor first. If you had a C-section or other complications, you might need more time before starting.

What If I Had A C-Section? Can I Still Do These Exercises?

Yes! Core and pelvic floor exercises are still helpful after a C-section. Just start slowly and avoid anything that pulls or puts pressure on your scar. Focus on breathing and gentle movements first.

How Do I Know If I’m Doing The Exercises Correctly?

You should feel your core and pelvic floor working without pain, leaking, or bulging. If you’re not sure, working with a coach or pelvic floor specialist can help you feel confident with your form.

What Is Diastasis Recti, And How Do I Know If I Have It?

Diastasis recti is when the abdominal muscles separate during pregnancy. You might notice a bulge or dip in your belly when you sit up. A physical therapist or trained coach can help check for it and give you safe exercises to support healing.

How Long Until I Feel Stronger?

Everyone is different! Many women start feeling stronger after a few weeks of consistent, gentle movement. The key is to go slow, be patient, and stay consistent. Even 5–10 minutes a day can make a big difference.

What If I Still Have Leaking, Pain, Or Pressure After Doing The Exercises?

That’s a sign your body may need extra support. Stop the exercise and reach out to a pelvic floor therapist or a postnatal coach. You don’t have to deal with symptoms alone—there’s help available, and recovery is possible.

Do I Need Any Special Equipment?

Nope! Most postpartum core and pelvic floor exercises use just your bodyweight. A yoga mat or soft surface is helpful, but not required. Start where you are with what you have.

Can I Do These Exercises Years After Having A Baby?

Yes! It’s never too late to start. Whether you had your baby 6 weeks ago or 6 years ago, these exercises can still help rebuild strength and improve how your core and pelvic floor work.

How Do I Get Help With These Exercises?

At Peak Women, we offer personal training just for women—including one-on-one and small group sessions. We can guide you through safe postpartum exercises that match your body and your goals.