The Edge Life Blog

2 min read

6 Tips For Gaining Pelvic Floor + Core Strength Postpartum

Congratulations on your new baby and getting your clearance to work out! When it comes to regaining core and pelvic floor strength postpartum, it's important to start with exercises that are gentle and focus on rebuilding these areas safely. Here are some recommended workouts:

Pelvic Floor Exercises (Kegels): These are fundamental for strengthening the pelvic floor muscles. To perform Kegels, tighten your pelvic floor muscles (as if you're stopping the flow of urine) and hold for a few seconds before releasing. Aim for multiple sets throughout the day.
Deep Abdominal Activation: Focus on exercises that engage your deep core muscles, like the transverse abdominis. Try pelvic tilts, drawing your belly button towards your spine while lying on your back, or engaging your core during basic movements like sitting or standing.
Core-Strengthening Exercises: Start with gentle exercises such as abdominal bracing (tightening your abdominal muscles without holding your breath), bird-dog (lifting opposite arm and leg while on hands and knees), or modified planks.
Low-Impact Cardio: Begin with low-impact cardio exercises like walking, swimming, or stationary cycling to improve overall cardiovascular health and aid in weight loss.
Yoga or Pilates: Consider joining postpartum-specific yoga or Pilates classes. These workouts often emphasize core and pelvic floor engagement with a focus on safe, controlled movements.
Gradual Progression: Start slowly and gradually increase the intensity and duration of your workouts as you regain strength and endurance. Listen to your body and avoid pushing too hard too soon.

Remember, it's crucial to give yourself time to heal and rebuild strength safely after childbirth. Pay attention to how your body responds to each exercise and modify accordingly. Consistency and patience will be key as you work towards regaining core and pelvic floor strength.

It's important to consult with a physical therapist or personal trainer specializing in postpartum recovery. We're lucky to have a select group of trainers, who can provide personalized exercises and guidance based on your specific needs and recovery progress. You can book your fit-start session here.