After having a baby, your body has been through an enormous physical change — even if your birth was straightforward or you had a caesarean section. One area that deserves particular care during postnatal recovery is your pelvic floor.
Pelvic floor exercises after birth are often mentioned, but rarely explained well. Many new mums are unsure what to do, when to start, or whether they’re doing the exercises correctly. If you’ve experienced leaking, a feeling of heaviness, weakness, or simply want to return to exercise with confidence, you’re not alone — and help is available.
At Mercy Physiotherapy, our women’s health physiotherapists support new mothers through safe, evidence-based pelvic floor rehabilitation. This guide outlines five essential pelvic floor exercises to help you reconnect with your body and begin your recovery journey.
Why pelvic floor exercises matter after birth
Your pelvic floor is a group of muscles and connective tissues that sit at the base of your pelvis. These muscles:
- Support your bladder, bowel, and uterus
- Help control bladder and bowel function
- Contribute to core stability and posture
- Play a role in sexual function
During pregnancy, the pelvic floor is under constant load from your growing baby. Vaginal birth can stretch these muscles, while caesarean birth still affects pelvic floor function due to pregnancy, abdominal surgery, and changes in muscle coordination.
Common postnatal symptoms such as urinary leakage, heaviness, or reduced core strength are very common — but not something you have to accept long-term. With the right exercises and guidance, pelvic floor recovery is absolutely achievable.
When to start pelvic floor exercises
In most cases, gentle pelvic floor exercises are safe to begin within days of giving birth, provided there were no complications and pain is well managed.
Some important considerations:
- Start gently and gradually
- Listen to your body — discomfort is a sign to stop
- Fatigue and sleep deprivation can affect coordination
Vaginal birth vs caesarean section
- Vaginal birth: Gentle pelvic floor contractions can usually begin early, focusing on awareness rather than strength.
- Caesarean section: Pelvic floor exercises are still important, but abdominal healing and scar sensitivity must also be considered.
If you’re unsure when or how to start, or if you’ve experienced significant tearing, instrumental delivery, or ongoing pain, a professional assessment is recommended before progressing exercises.
The 5 essential pelvic floor exercises
These exercises are a general guide. Every pelvic floor is different, so quality matters more than quantity.
Exercise 1: Basic pelvic floor contractions (Kegels)
This exercise builds awareness and strength.
How to do it:
- Sit or lie comfortably
- Imagine gently lifting and squeezing the muscles you would use to stop passing wind and urine
- Lift upwards inside your pelvis — avoid clenching your buttocks or thighs
- Hold for 3–5 seconds while breathing normally
- Fully relax for the same amount of time
Repeat: 10 repetitions, 3 times per day
If you can’t feel the muscles working, or feel yourself bearing down instead of lifting, seek professional guidance.
Exercise 2: Quick flicks
Quick flicks help train your pelvic floor to respond quickly during activities like coughing, sneezing, or lifting.
How to do it:
- Gently lift your pelvic floor
- Quickly relax
- Focus on speed and control, not force
Repeat: 10 quick contractions, rest, then repeat once more
Exercise 3: Bridge with pelvic floor activation
This exercise integrates your pelvic floor with your glutes and core.
How to do it:
- Lie on your back with knees bent and feet hip-width apart
- Gently lift your pelvic floor
- Slowly lift your hips off the floor into a bridge
- Lower with control and fully relax
Repeat: 8–10 repetitions
Stop if you feel pelvic pressure, pain, or strain.
Exercise 4: Abdominal bracing with breath control
This exercise helps reconnect your pelvic floor with your deep abdominal muscles.
How to do it:
- Lie on your back or sit upright
- Inhale gently
- As you exhale, lightly engage your pelvic floor and draw your lower tummy inwards
- Maintain normal breathing throughout
Repeat: 8–10 slow repetitions
This exercise is particularly helpful when returning to daily tasks and lifting.
Exercise 5: Functional squats with pelvic floor activation
Functional exercises prepare you for real-life activities like lifting your baby.
How to do it:
- Stand with feet shoulder-width apart
- Gently lift your pelvic floor before lowering into a shallow squat
- Maintain good posture and controlled movement
- Exhale as you stand up
Repeat: 6–8 repetitions, progressing depth gradually
Common mistakes to avoid
Many women unintentionally delay recovery by:
- Holding their breath during exercises
- Clenching their buttocks or thighs
- Pushing down instead of lifting
- Over-training or straining
- Ignoring symptoms that worsen with exercise
If symptoms increase, exercises should be reviewed.
When to see a women’s health physiotherapist
Professional assessment is recommended if you experience:
- Ongoing urinary leakage beyond 6–8 weeks postpartum
- A feeling of heaviness, bulging, or pressure
- Difficulty identifying or activating pelvic floor muscles
- Pain during exercises or intercourse
- Plans to return to running or high-impact exercise
A women’s health physiotherapist can assess pelvic floor strength, coordination, and endurance — and guide safe progression.
👉 Book a postnatal physiotherapy assessment for personalised guidance.
How Mercy Physio can support your recovery
At Mercy Physiotherapy, we offer:
- Specialised postnatal and women’s health physiotherapy
- Thorough pelvic floor assessment (including internal examination where appropriate)
- Individualised exercise programmes
- Guidance for returning to exercise, lifting, and everyday activities
- A respectful, supportive, and professional environment
Our goal is to help you feel confident and strong in your body again.
Start your pelvic floor recovery today
Pelvic floor exercises after birth are a powerful step toward regaining control, strength, and confidence — but you don’t have to navigate recovery alone.
Start gently with these exercises, listen to your body, and seek professional support if symptoms persist or you’re unsure.
👉 Speak to our women’s health physiotherapist or book a postnatal assessment with Mercy Physiotherapy to receive personalised care for your recovery journey.
