16 Exercises for Strong Pelvic Floor after Birth

 

1. Kegel Exercises

• How to Perform: Tighten and hold your pelvic floor muscles as if you're trying to stop the flow of urine. Hold for 5 seconds, then relax for 5 seconds. Repeat this 10-15 times.

• Benefits: Strengthens the pelvic floor muscles, which can improve bladder control and reduce urinary leakage.

2. Bridge Pose

• How to Perform: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling while engaging your glutes and pelvic floor. Hold for a few seconds, then lower your hips back to the floor.

• Benefits: Strengthens the glutes and pelvic floor, helping with bladder control.

3. Squats

• How to Perform: Stand with your feet shoulder-width apart. Lower your hips back and down as though sitting in a chair, then rise back up to standing. Focus on engaging your pelvic floor muscles as you return to standing.

• Benefits: Enhances overall lower body strength while activating the pelvic floor muscles.

4. Cat-Cow Pose (Marjaryasana-Bitilasana)

• How to Perform: Begin on all fours. Alternate between arching your back (Cow pose) and rounding your spine (Cat pose). As you round your back in Cat pose, engage your pelvic floor muscles.

• Benefits: A gentle movement that helps strengthen the core and pelvic floor while improving flexibility.

5. Happy Baby Pose (Ananda Balasana)

• How to Perform: Lie on your back, bend your knees towards your chest, and grab the outsides of your feet. Gently pull your knees towards the floor while engaging your pelvic floor muscles.

• Benefits: Stretches the hips and pelvis while gently engaging the pelvic floor.

6. Child's Pose (Balasana)

• How to Perform: Kneel on the floor, sit back on your heels, and extend your arms forward as you lower your torso towards the ground. Breathe deeply, focusing on relaxing and gently engaging the pelvic floor.

• Benefits: Promotes relaxation of the pelvic muscles while offering gentle engagement.

7. Pelvic Tilts

• How to Perform: Lie on your back with your knees bent. Engage your pelvic floor muscles and flatten your lower back against the floor by tilting your pelvis upward. Hold for a few seconds, then release.

• Benefits: Strengthens the lower abdominal and pelvic floor muscles, helping with bladder control.

8. Leg Lifts

• How to Perform: Lie on your side and slowly lift your top leg while engaging your pelvic floor muscles. Hold for a few seconds before lowering. Repeat on both sides.

• Benefits: Strengthens the hips and engages the pelvic floor muscles.

9. Modified Plank

• How to Perform: Start on your hands and knees in a tabletop position. Extend one leg at a time while keeping your core and pelvic floor engaged. Hold this position for 20-30 seconds.

• Benefits: Builds core stability while strengthening the pelvic floor.

10. Bound Angle Pose (Baddha Konasana)

• How to Perform: Sit with the soles of your feet together and your knees out to the sides. Hold your feet and gently press your knees towards the ground while engaging your pelvic floor muscles.

• Benefits: Opens the hips and strengthens the pelvic floor muscles.

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11.Quick Flicks (Fast Kegels)

• How to Perform: Quickly contract and release your pelvic floor muscles as fast as you can for 1-2 minutes. Do these in sets of 10–20 repetitions, 2–3 times per day.

• Benefits: Improves pelvic muscle responsiveness, helping with sudden pressure changes (like coughing or sneezing).

• 12 Bridge Pose

• How to Perform: Lie on your back with knees bent and feet flat on the floor. As you lift your hips, engage your pelvic floor muscles. Hold for a few seconds and lower your hips back down.

• Tip: Focus on maintaining a stable pelvis and avoid arching your back. This exercise strengthens the glutes and pelvic floor simultaneously.

• 13 Deep Breathing with Pelvic Floor Engagement (Diaphragmatic Breathing)

• How to Perform: Lie on your back or sit comfortably. As you inhale, allow your belly to rise. On the exhale, gently engage your pelvic floor, lifting it upwards. Relax the muscles completely on the next inhale.

• Tip: Practice this throughout the day to improve awareness of pelvic floor engagement and relaxation.

• 14 Transverse Abdominis Activation

• How to Perform: Sit or lie down comfortably. As you exhale, pull your belly button in toward your spine while gently engaging your pelvic floor. Hold for 5–10 seconds, then release.

• Tip: This exercise engages your deep core muscles, which work in harmony with the pelvic floor for better support.

15 Modified Squats

• How to Perform: Stand with feet hip-width apart. Lower yourself into a squat as if sitting on an invisible chair. As you rise back to standing, engage your pelvic floor muscles.

• Tip: Start with shallow squats and increase depth as your strength improves. Always focus on proper form and muscle engagement.

16 Visualization Technique

• How to Perform: Close your eyes and visualize your pelvic floor muscles as a hammock or sling. As you inhale, imagine the muscles relaxing and expanding. On the exhale, visualize gently pulling the muscles upward.

• Tip: This mindful exercise helps build awareness and control of your pelvic muscles, which can be particularly helpful after childbirth.

• What Strengthens the Pelvic Floor

• Consistency in Exercise: Regularly practicing exercises like Kegels, squats, and yoga poses helps to tone and strengthen the pelvic floor muscles over time.

• Proper Breathing: Coordinating your breath with pelvic floor engagement (e.g., exhaling during muscle contractions) enhances muscle control and function.

• Good Posture: Maintaining proper posture reduces unnecessary strain on the pelvic floor muscles.

• Healthy Weight: Maintaining a healthy weight helps relieve pressure on the pelvic floor, supporting its strength and function.

Additional Tips for Strengthening the Pelvic Floor:

1. Gradual Progression: Start with gentler exercises and gradually increase intensity as you regain strength. Avoid high-impact exercises (like jumping or running) until the pelvic floor is stronger.

2. Posture Awareness: Maintain good posture throughout the day. Proper alignment reduces strain on your pelvic floor.

3. Stay Hydrated: Drink plenty of water to avoid dehydration, which can lead to constipation and strain on the pelvic floor.

4. Regular Practice: Consistency is key. Aim to incorporate pelvic floor exercises into your daily routine, even as part of regular activities (like when sitting at a desk or watching TV).