What pelvic floor exercises are appropriate after postpartum recovery?

Find the limiter

For weakness or leaking, try a gentle exhale lift followed by a full inhale release. For tightness, pain, or trouble letting go, start with relaxed diaphragmatic breathing, a supported child’s pose or deep squat position if comfortable, and intentional release.

For reduced confidence under load, pair breath coordination with glute bridges, sit-to-stands, step-ups, and a light hinge. These movements teach the pelvic floor, hips, and trunk to work together during ordinary tasks.

Sources: Pelvic-floor muscle training for preventing and treating urinary and fecal incontinence, Guidelines on chronic pelvic pain: management, Physical activity and exercise during pregnancy and the postpartum period

Use a simple progression

Begin lying down or seated, then practice during a bridge or sit-to-stand, then add a supported split squat, step-up, or carry. Keep the effort low enough that you can breathe and fully release after each repetition.

The pelvic floor is part of a pressure-management system. The diaphragm, abdomen, trunk, hips, and pelvic floor work together; bracing harder is not always the answer.

Sources: Physical activity and exercise during pregnancy and the postpartum period, Hip action and pelvic-floor force coordination

One safety line

Worsening heaviness, leaking, pain, bleeding, or a feeling that you cannot relax calls for individual postpartum assessment before advancing the exercises.

Sources: Physical activity and exercise during pregnancy and the postpartum period, Guidelines on chronic pelvic pain: management