How to Heal Your Pelvic Floor & Core After Birth – The Exercises That Actually Help

(The gentle, no-rush plan that rebuilds strength without making things worse)

You’re 6 weeks postpartum (or more) and you leak when you sneeze, your core feels like jelly, or sex/back pain is still an issue.

You’re scared to “wreck” anything further.

Take a breath.

Here’s exactly how to rebuild safely — the exercises PTs and thousands of moms actually do, starting slow and building real strength.

When to Start & The Golden Rule

Start gentle breathing at 2–3 weeks if no pain.

Full exercises only after your 6-week check (or longer for C-section/diastasis).

Rule: No pain, no strain — if it hurts or feels “heavy,” stop.

Quick science: Pregnancy stretches pelvic floor muscles by 2–3 times normal length and separates abs (diastasis recti in 60 % of moms). Rushing high-impact or crunches worsens leaks and prolapse risk — gentle, coordinated exercises rebuild strength and close gaps by 50–70 % in 12 weeks.

(Source: Journal of Women’s Health Physical Therapy, 2023)

Quick Take from Experts and Parents:

“Start with breathing and connection — rushing crunches or planks can overload a healing pelvic floor and delay recovery.” — Dr. Julie Granger, pelvic floor PT

“Diastasis at 6 weeks. Did these daily — gap closed by 4 months.” — Mom in r/PostpartumRecovery

“Leaked when coughing pre-pregnancy #2. These exercises = no leaks this time.” — Mom in r/PelvicFloor

“Started too soon first baby — made prolapse worse. This time slow and perfect.” — Mom in r/BabyBumps

“C-section mom — breathing exercises from week 3, full routine at 8 weeks. Core feels strong again.” — Mom in r/CsectionCentral

The 12-Week Plan (Do 10–15 min daily)

Weeks 1–4: Connection & Breathing

• Deep belly breathing: Lie down, hand on belly, inhale nose (belly rises), exhale “shhh” while gently drawing pelvic floor up (like stopping pee). 10×3
• Glute bridges: Feet flat, lift hips slow — squeeze glutes. 10×2

Weeks 5–8: Gentle Strength

• Add bird-dog: All fours, extend opposite arm/leg slow. 8× each side
• Side-lying leg lifts: Bottom knee bent, lift top leg. 10× each
• Seated marches on ball or chair

Weeks 9–12: Real Core

• Dead bugs: Lie on back, arms/legs up, lower opposite arm/leg slow. 10×
• Heel slides: Slide one heel out/in while keeping core engaged.

Gear That Made a Difference for Parents

• Stability ball ($20–30) “Seated marches felt the burn safely.”
• Resistance bands (mini loops, $15) “Added to bridges — glutes on fire.”
• Yoga mat + block “Made bird-dog comfortable on hard floors.”

Your Pelvic Floor Checklist

• Start with breathing only
• No pain or heaviness
• Exhale on effort
• 10–15 min daily
• See pelvic floor PT if leaking or pain persists
• Progress slow — strength takes 3–6 months

You’ve got this.

One gentle breath, one strong squeeze, one powerful body coming back at a time. ❤️