Rebuild strength and pelvic-floor coordination after birth

Start with the limiter

For weakness or leaking, use a gentle exhale contraction and a complete inhale release. For tightness, pain, or difficulty letting go, start with breathing and down-training rather than more contractions.

For everyday load tolerance, use bridges, sit-to-stands, supported squats, step-ups, carries, and a controlled hinge. These patterns rebuild legs, hips, trunk control, and confidence together.

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

Move from breath to load

Begin with relaxed breathing, then pair it with a bridge or sit-to-stand, then add step-ups and a light hinge. Keep the effort low enough that you can breathe and release after every repetition.

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

One safety line

Worsening pain, bleeding, heaviness, leaking, or inability to relax is a reason to pause and seek individual postpartum guidance.

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