Post Pregnancy Pelvic Floor Exercises

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Pregnancy pelvic floor exercises are also commonly called Kegel exercises. They are exercises that you can do to make the muscles of your pelvic floor stronger.

Once you know how to do Kegel exercises, you can do them anytime and anywhere. In the car. Waiting in line at the shops. In the privacy of your own home. The hard part is doing them correctly. This is why I will show you step by step how to master Kegel exercises.


What are Kegel Exercises?
Kegel exercises are exercises that you can do to make the muscles of your pelvic floor stronger.

Once you know how to do Kegel exercises, you can do them anytime and anywhere. In the car. Waiting in line at the shops. In the privacy of your own home.

Kegel Exercises are Pelvic Floor Exercises.
They are promoted as the starting point for building pelvic floor strength.

You must learn how to correctly strengthen your pelvic floor muscles.

During pregnancy and after childbirth, your pelvic floor muscles are lengthened and weakened.

This can cause incontinence.

If you strengthen your pelvic floor then you will be helping to prevent, or reduce, the severity of incontinence. Continue doing your Kegels all the way into your third trimester.

Kegel exercises can help to protect you from leaking urine during and also after your baby is born.

For more great tips visit: PregActive for Pregnancy at

Kegel Exercise Tips
1. Perform these exercises slowly, with control.

2. Think about gently activating your pelvic floor not ‘squeezing’ or ‘clenching’.

3. Only complete as many repetitions as you feel comfortable doing.

More is not better, it is all about quality and technique.

4. If you are unsure whether you are performing the pelvic floor exercises correctly, book in with a women’s health physiotherapist.

5. A physiotherapist will be able to tell you if you are activating correctly. And whether there are aspects of your pelvic floor you need to work on.


How Do I Perform these Exercises?
Learning how to do Kegel exercises can be difficult for some. Unlike other strengthening exercises where you distinctly see and feel the muscle being worked.

It takes some practice to perform Kegels correctly. But once you know what the movement feels like, aim to perform Kegel exercises 3 times a day.

I want you to breathe deeply and relax your body when you are doing these exercises.

Make sure you are not tightening your stomach, thigh, buttock, or chest muscles.

Some exercises place more stress on the pelvic floor than others.
So, it’s important you learn what to do, and what not to do.

Discuss any concerns with your doctor prior or women’s health physiotherapist to commencing exercise. This ensures that all exercises and activities are appropriate for you.

When you perform pelvic floor exercises you must use the correct technique to ensure maximum benefit.

In my classes, as well as in my online program, I will show you how to effectively activate your pelvic floor muscles.

I will also provide you with pelvic floor routines that consist of short and long holds. I show when you are activating pelvic floors incorrectly.

The key is to learn how to ‘let go’ and disengage your pelvic floor. Watch this instructional video below on pelvic floor.

For more great tips visit: PregActive for Pregnancy at

The Key Is To Find the Right Muscles
To identify your pelvic floor muscles, stop urination in midstream.

You should ONLY use this method for learning purposes. It is not advised to start and stop your urine regularly.

Or to frequently do Kegel exercises when you have a full bladder.

Incomplete emptying of the bladder can raise your risk for a urinary tract infection (UTI).


1. Make sure your bladder is empty.

2. Sit or lie down.

3. Tighten your pelvic floor muscles.

4. Hold tight and count for 5 seconds.

5. Relax the muscles and count for 5 seconds.

6. Repeat 10 times.

7. Aim for 3 times a day

Our post pregnancy pelvic floor exercise workouts will help you gently recover post-birth. Recovery is the focus of this five minute postnatal exercise program that guides you through gentle pelvic floor exercises and abdominal toning exercises. These post pregnancy exercises are essential to help you recover especially if you have diastasis recti.

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It is important that you consult with your health care professional before beginning any fitness program, including this workout video. It is your responsibility to be mindful of your current health and any restrictions that are appropriate for you. Seek medical attention immediately if there are any unanticipated changes to your physical condition at any time.


Shalu Aggarwal says:

Its been 8 weeks postpartum my right legs pains badly…. Pls help… Docs not available during lockdown..

Rahul Dev Yadav says:

The way you are doing.. Is awesome.. anyone can do it very easily.

Smruthi Boddu says:

It’s been 50 days since I had c-section delivery, can I start doing these exercises?

Joyce Placido says:

Today is my 5 months after I give birth to my daughter and I have 3rd degree cut close to my rectum. Can I do this postpartum exercises?

Valérie-Anne Dembour says:

could we pls have more of pelvic floor postpartum exercices? thank you!

Vape Girl says:

I might sound silly but what are you doing ? Breathing in ? I can't see

Princess dani says:

11 days after delivery. I’m not sure what type of pain I am having. It feels as if everything “down there” is heavy. It hurts when I stand and sit, will these exercises help

Kids in Islam says:

I have pelvic pain, I hardly walk, it’s so painful. My baby is 19 days old.. what would you suggest?

imoo im says:

Can i do this exercise after 11 days of delivery. I've normal vaginal birth, throughout my pregnancy i ve been doing excercise but now i stopped. My stitches r almost healed. I do have continuous pain in my back seems like sore pelvic floor muscles

khola mustafa says:

hi todays is my exact 4 months of c ection. can i strt doing this exercise???n also can i start walking on a track of my park. its 3000 metre track. is it good for me??? still i sometimes feel sour pain in stiches.

Asma Parveen says:

its been six months since my c section delivery … I have gained 10 kg .. can I do this ?

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