Best Exercises to Strengthen a Women's Pelvic Floor Postpartum

Sam says the best time for you to prepare for your recovery is while you’re still pregnant. Manage those changes by staying strong and health because the healthier the host, the better the outcome.

Many believe that they can’t exercise when they’re pregnant. The WHO recommends 150 minutes per week of moderate intensity exercise if you’re pregnant or not. You want to prepare your body during pregnancy to last during labour. So you want to strengthen, as well as do cardiovascular exercises.

Bottom line is keep up the exercises. It’s good for you and good for baby.

What should new moms focus on after giving birth?

Moms need to know what is happening to their pelvic floor. Do they feel any heaviness or pressure? Before pregnancy your pelvic flour holds 2-4 pounds and then when you have a baby, your pelvic floor is supporting a whole lot more.

What is a pelvic floor physiotherapist?

It’s a physiotherapist who has extended training in pelvic floor health. They can assess your pelvic floor health.

What is diastesis recti?

This means separation of the abdominal muscles. With the influences of hormones, the connective tissue starts to stretch sideways to make space for baby. It is the most normal part of pregnancy, but it is very under researched. The thing is the muscles don’t go back but this is when proper restorative exercises are really important. It is recommended to wrap the abdominals which gives you a gentle hug.

Now Sam is going to check if Abbey has diastesis recti 6 months postpartum. Sam would say her tone is very good.

What are some exercises for new moms?

The first thing that we need to talk about is alignment.

Core Breath

Sam encourages everyone to go at their own pace

Crunches

In the middle of the night, most moms have to jump right out of bed to go to their baby, so crunches exercise can help with that.

[Vma]

This is the best post partum video I have seen. So many videos skip the basics and Sam was so clear consise. What I would like to know is how frequently should these exercises be completed. Daily? Reps and sets? That would be really helpful. Your videos are great x

[kateydavidson]

These are fantastic tips! Such an important topic for women of all ages.

[naptimenutritionbybabybloo]

This is a wonderful topic. There is so much bad information out there! Thank you for tackling this subject in an evidence-based way!

[lindseypine]

I don't have kids, but I still need these pelvic floor exercise tips!! thanks for posting!

[MaryPurdy]

Yay for a healthy pelvis, births or not!

[heatherday]

Hi! Just got over the morning sickness for the most part and now I'm looking forward to staying strong. Thank you for the tips!

[katherineskrzypek]

This is such an important topic. I wish I would have realized it sooner! Thanks for sharing, Abbey!

[jennieeveleighlamond]

How do you re-build pelvic strength after a pubic seperation? Despite keigals, yoga and belly dance in the intervening years since I gave birth I still have diastasis, and a very weak pelvic floor. I was on bed-rest for most of my (very high risk) pregnancy, and I feel like I lost a great deal of tone and strength that I had and have been unable to build it back. I am almost 40 years old now.

[dmsjt]

Ladies, if any of you get SPD (symphysis pubis dysfunction) during your pregnancy/pregnancies, please please see at least a chiropractor, but also a pelvic floor therapist, after giving birth. It’s so important to keep your core and back strong. I was not warned about this at all, after having 3 kids between 2014-2018, and SPD with my last two pregnancies, my back and core were weakened a ton and I was not told my back was a ticking time bomb. I herniated four, yes FOUR discs in my back, having never had any back pain or weakness beforehand. After being bed ridden for most of the last year and 5 months, trying everything to get them to heal so I wouldn’t have to do surgery, we finally couldn’t wait any longer when I developed severe symptoms. The surgery was just done last week and it will be a long recovery where I’m very limited for months or even years. I’d give anything to go back and warn myself of what could happen.

[i.cant.sleep.anymore]

Great info!! I haven't had a baby yet but always worried about this. Very good to know!

[nutritionhungry]

What a great video! I actually just started going to PT (at 1 1/2 years postpartum, haha) for diastisis, and this helps further explain everything that's going on. Thanks for creating this!

[laurenpincusRD]

Oh how I wish these videos were available when I had kids!

[bettyinpink]

wow there are exercises for that didn'T even know :O

[amymadison]

Show these young girls how it's done Abbey :-)

[machyne]

Ladies, read Deep Nutrition before you decide to make a baby.