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The Importance of Pelvic Floor Exercises After Giving Birth

Chelsea Gonzales


As a new mother, you likely have a lot on your mind. However, one thing that probably isn’t on your mind is doing pelvic floor exercises. Many moms don’t realize these exercises are something that should be done, and even those who have been told aren’t likely to remember them in the hustle and bustle of new motherhood. That’s why we’re here to remind you.

You see, pelvic floor exercises are super important after giving birth, and they are something you will definitely want to fit into your busy mama schedule. Luckily, they’re super easy to do anytime and anyplace, so you can kill two birds with one stone and do your exercises while nursing, eating dinner, or even taking a shower.

Why Pelvic Floor Exercises Are Important

Wondering why these exercises are so important? During pregnancy, a lot of weight is put on a woman’s pelvic muscles. That, coupled with the hormones that help your ligaments loosen and stretch in preparation for labor—and throw in delivery itself—and you’re left with a pretty weak pelvic floor.

When your pelvic floor is weakened, you may leak urine and gas and may even find it hard to control your bowel movements. As if those things weren’t bad enough, a weak pelvic floor can also lead to prolapse, a problem that involves internal organs slipping into the pelvis.

While this may not happen right away, a pelvic floor that has been weakened by childbirth and has never been made strong again will increase the risk of prolapse happening later in life.

What If I Had a Cesarean?

Some women seem to believe that having a C-section means they are exempt from doing pelvic floor exercises. However, this simply isn’t true. Pregnancy itself puts a lot of stress on your pelvis, and how you give birth doesn’t change the fact that your pelvic floor will likely need some toning after pregnancy.

When to Begin Pelvic Floor Exercises

You can start doing pelvic floor exercises as soon as you feel comfortable doing so. These exercises are perfectly safe, and the muscles used are ones you use daily when sneezing or coughing anyway. That said, you might have trouble feeling your pelvis immediately after giving birth thanks to swelling. Not to worry! This will go away soon enough.

How to Do Pelvic Floor Exercises

Not sure how to do these exercises? Luckily, they are super easy to do. Simply pull your muscles in as if you are trying to keep yourself from urinating, and hold for five seconds while continuing to breathe like normal. Repeat this several times each session and try to do several sessions throughout the day. Make sure you are using only the muscles in your pelvis, not your stomach muscles.

Once you get the hang of holding the squeeze for five seconds, try holding for a bit longer. Eventually, you should be able to hold for ten seconds at a time.

When to Seek Help

A few weeks after giving birth, you should be back to normal. Contact your doctor if you...

  • Can't feel or tighten your pelvic floor muscles
  • Leak urine
  • Feel pain in perineum
  • Experience heaviness in the vagina
  • Have issues during bowel movements

As you can tell, pelvic floor exercises are an important part of postnatal care. Work them into your day however you see fit and you’ll thank yourself later!

Postpartum Must-Haves

Chelsea Gonzales


Baby will be here soon, and you’re probably all stocked up on diapers, wipes, and adorable little onesies. These are all important things to have, but they aren’t the only things you’ll need.

Have you thought at all about what you will need right after having a baby? These items are just as important—though admittedly not as cute—as the items you buy for baby.

Wondering what you should put on your baby-prep list after shopping for yourself? Make sure you stock up on the following.

Tucks Pads

Birth is beautiful, but it isn’t always pretty. Having a baby can cause some serious soreness in your lower half, and the constipation that often comes along with the postpartum days doesn’t help matters. Tucks Pads are medicated and provide cooling relief down there.

Mother Love Nipple Cream

The first weeks of breastfeeding will almost certainly cause your nipples to become raw and sore. Fortunately, there are plenty of products on the market that soothe your sore breasts while also remaining safe for baby. Our favorite is Mother Love Nipple Cream. Be sure to pick some up before baby arrives!

Reusable Nursing Pads

Another thing that happens in the first weeks and months of breastfeeding is leaking. As your milk comes in and your body figures out how much milk it actually needs to produce, you’re going to experience some leakage. Nursing pads catch those leaks before they make an appearance on your shirt. Reusable pads are particularly helpful when you have a newborn to care for and no extra time for laundry.


After giving birth you’re sure to be sore in more places than you can count. Ibuprofen is an absolute lifesaver, and something you’ll want to keep on hand. Even if you don’t usually use medicine for aches and pains, keep some around just in case. After all, it’s better to be safe than sorry.

AfterEase by Wish Garden

AfterEase drops are perfect for relieving mothers of those dreaded after-birth contractions. It contains a number of herbs that have been used for postpartum care for generations, and the soothing effect the product has is absolutely wonderful.

Never had painful after-birth contractions before? Grab some anyway, as these pains tend to increase with each baby.

L Pads

Tampons and menstrual cups are a no-no after giving birth, and the blood flow after having a baby needs to be caught by something. The obvious answer is pads, and we recommend investing in the super pads because your flow will likely be very heavy at first. Of course, organic pads are always best, but purchasing a large number of organic pads can be pricey.

That’s why we love L Pads from Target. They are cheap, organic, and get the job done.

Postpartum Herbal Sitz Bath

A relaxing bath is the perfect way to recover after giving birth, and a bath with baby can provide fabulous bonding time. Add in an herbal sitz bath, and you and your little one will be treated to the amazing benefits offered by the herbs included. Whether you make your own herbal sitz bath mixture or purchase it premade, you’re sure to love soaking in a wonderful and aromatic bath.

Freezer Meals

Not very many mothers have time or energy to cook healthy delicious meals right after giving birth. Even those who do, don’t want to. After all, they should be bonding with baby.

For this reason, making and freezing plenty of meals beforehand is an excellent idea. Doing this will help ensure you continue to eat well while removing the work of cooking from the already hectic postpartum weeks.

Belly Support Band

After baby is born, your belly is likely to need a bit of additional support for a while. A belly support band is perfect for offering support while reducing pain, swelling, and pressure. It can be worn under any clothing, making it a discreet way to remain comfortable after giving birth.

Do you have everything you need to keep yourself comfortable after baby gets here? If not, it’s time to make a trip to the store and pick up those last-minute things. Happy shopping!