Real‑life examples of postpartum pelvic floor exercises that actually help

Gentle early examples of postpartum pelvic floor exercises

Instead of starting with theory, let’s go straight into real examples of postpartum pelvic floor exercises you can use in the first days and weeks after birth (once your provider says it’s okay). These are quiet, subtle, and can be done in bed or on the couch.

1. Recovery breathing with pelvic floor “sigh”

This is often one of the best examples of a very early pelvic floor exercise because it’s more about releasing tension than squeezing.

Start by lying on your back with your knees bent and feet on the bed or floor. Place one hand on your ribs and one on your lower belly. As you breathe in through your nose, let your ribs gently widen and your belly soften. Imagine your pelvic floor (the muscles around your vagina and anus) relaxing and “melting” downward like a hammock.

As you exhale through your mouth with a soft sigh, gently draw your pelvic floor up and in, as if you’re lightly stopping gas and urine at the same time. The effort should feel like a 3 out of 10, not a hard clench. Hold for just a second or two, then fully relax on your next inhale.

This example of a postpartum pelvic floor exercise helps you:

• Reconnect to muscles that may feel numb or “offline”
• Avoid constant clenching (which can make pain and tension worse)
• Pair breath and movement, which you’ll build on later

2. Side‑lying pelvic floor “wake‑up” squeezes

If sitting is uncomfortable, side‑lying work is one of the best examples of postpartum pelvic floor exercises during the early healing phase.

Lie on your side with a pillow between your knees. Stack your hips and shoulders. Take a gentle inhale. On the exhale, imagine lifting a marble with your vagina and anus at the same time. Hold that lift for 3–4 seconds, then fully release for at least 6–8 seconds. Rest between each effort.

Aim for a handful of repetitions spread through the day instead of a long session that leaves you fatigued. Real examples of postpartum pelvic floor exercises like this are about quality, not quantity.

Everyday examples of postpartum pelvic floor exercises you can sneak into your routine

As you move past the immediate recovery period, it helps to use examples of examples of postpartum pelvic floor exercises that fit into real life: feeding, rocking, and walking with your baby.

3. Seated “coffee‑cup” pelvic floor holds

Imagine you’re sitting with a warm drink, baby napping nearby. This is a perfect moment to work on endurance.

Sit tall on a chair with your feet flat and your weight on your sit bones (those bony points under your butt). Take a breath in and let everything soften. As you exhale, gently lift your pelvic floor. Think of zipping up from your tailbone to your pubic bone and then up behind your belly button.

Hold that gentle lift while you take 3–5 calm breaths, then completely relax for several breaths. You’re training your pelvic floor to stay “on” at a low level, the way it needs to in daily life when you’re standing, lifting, or walking.

This is one of the best examples of postpartum pelvic floor exercises for:

• Leaking when you stand up quickly
• Feeling like your pelvic floor gets tired by the end of the day
• Building gentle strength without lying on the floor

4. Pelvic floor plus deep core “hug”

Your pelvic floor and deep core (especially the transverse abdominis) work together like teammates. Examples of postpartum pelvic floor exercises that include your core can help with diastasis recti and back discomfort.

Lie on your back with knees bent or sit tall in a chair. Inhale to let your ribs expand. As you exhale, gently lift your pelvic floor. At the same time, imagine hugging your lower belly in toward your spine, as if you’re zipping up a snug pair of jeans from hip bone to hip bone. Keep your ribs down and avoid holding your breath.

Hold this gentle engagement for 3–5 seconds, then slowly relax everything as you inhale. This example of a combined pelvic floor and core exercise teaches your body to coordinate, which matters when you pick up a car seat or baby carrier.

For more on how the pelvic floor and core work together, the National Institutes of Health has helpful overviews of pelvic floor function and dysfunction: https://www.nichd.nih.gov/health/topics/pelvicfloor

Standing and functional examples of postpartum pelvic floor exercises

Once you’re cleared for more activity and basic movements feel comfortable, you can move into upright, functional work. These are real examples of postpartum pelvic floor exercises that translate directly into how you move through the day.

5. “Exhale on effort” with lifting

Think about how often you lift postpartum: your baby, diaper bags, strollers, laundry baskets. Turning these moments into examples of postpartum pelvic floor exercises makes your rehab truly practical.

Before you lift, plant your feet hip‑width apart and soften your knees. Inhale to prepare. As you start to lift, exhale through pursed lips like you’re blowing out a candle. At the same time, lightly lift your pelvic floor and gently hug your lower belly in.

You’re not trying to brace like you’re about to be punched; it’s a gentle support. Once the object is up and you’re standing, relax your pelvic floor again. This pattern protects against downward pressure that can worsen prolapse symptoms or leaking.

This “exhale on effort” strategy is widely recommended by pelvic health physical therapists and is consistent with guidance from resources like the American Physical Therapy Association’s pelvic health section: https://www.aptapelvichealth.org

6. Supported mini squats with pelvic floor engagement

Mini squats are a great example of how you can train legs, glutes, and pelvic floor together.

Stand facing a countertop or sturdy surface and hold it lightly for balance. Place your feet about hip‑width apart. Inhale as you gently bend your knees and send your hips back a few inches, like you’re about to sit on a high stool.

As you exhale to stand back up, gently lift your pelvic floor and engage your lower belly. Think: push the floor away with your feet while you zip up through your center. At the top, fully relax before your next rep.

This is one of the best examples of postpartum pelvic floor exercises for:

• Training your pelvic floor to work during everyday motions
• Building glute strength, which supports pelvic stability
• Practicing pressure management as you return to more activity

7. Heel raises with gentle pelvic floor support

If you’re dealing with swelling, low energy, or you’re not ready for more intense moves, heel raises are a nice, lower‑impact example of postpartum pelvic floor exercises.

Stand near a wall or counter for balance. Inhale as you stand tall. As you exhale, gently lift your pelvic floor and rise onto your toes. Hold for 1–2 seconds, then lower your heels as you inhale and release your pelvic floor.

These small movements help circulation, ankle and calf strength, and pelvic floor coordination in a very approachable way.

Examples of postpartum pelvic floor exercises for coordination and relaxation

Not every exercise is about “squeeze harder.” Some of the most helpful examples of postpartum pelvic floor exercises focus on letting go of tension, especially if you have pain with intercourse, pelvic exams, or inserting a tampon.

8. Pelvic floor “drop” with deep breathing

This is one of the most underrated examples of postpartum pelvic floor exercises, especially for people who feel tight, achy, or have trouble starting a urine stream.

Sit or lie in a comfortable position. Place your hands on the sides of your rib cage. As you inhale slowly through your nose, imagine your breath traveling all the way down into your pelvis. Visualize your pelvic floor widening and gently dropping, like a flower opening.

On your exhale, do nothing. Let your pelvic floor come back to neutral on its own. You are not lifting or squeezing here; you’re practicing awareness and release.

Research and clinical experience from pelvic health specialists show that many postpartum people actually hold too much tension in the pelvic floor, which can contribute to pain and even leaking. Learning to relax is just as important as learning to contract. Mayo Clinic offers a clear overview of pelvic floor dysfunction and symptoms here: https://www.mayoclinic.org/diseases-conditions/pelvic-floor-dysfunction

9. Happy baby stretch with pelvic floor release

If you’re farther out from birth and cleared for gentle stretching, this yoga‑inspired position can be a soothing example of a postpartum pelvic floor exercise focused on relaxation.

Lie on your back and bring your knees toward your chest. Hold behind your thighs or, if it’s comfortable, hold the outsides of your feet with your knees bent and wide. Keep your tailbone reaching toward the floor.

Breathe slowly. With each inhale, imagine your pelvic floor softening and expanding. With each exhale, let your shoulders and jaw relax. Stay for 5–10 breaths, then roll to your side to come up.

If you have pelvic organ prolapse, talk with your provider or a pelvic floor physical therapist before trying this, as certain positions may not feel good early on.

How to use these examples of postpartum pelvic floor exercises in real life

You do not need to do every single example of an exercise in one mega‑session. In fact, most postpartum bodies respond better to small, consistent efforts.

Here’s a simple way to organize these examples of postpartum pelvic floor exercises into your day:

• Early weeks: Focus on recovery breathing, side‑lying squeezes, and pelvic floor “drop” work. Think 3–5 short moments per day.
• Weeks 4–8 (or when cleared): Add seated holds, core “hug,” and gentle heel raises.
• Beyond 8–12 weeks (with medical clearance): Layer in mini squats, exhale‑on‑effort with lifting, and more functional movements.

If you notice:

• Leaking that doesn’t improve after a few months
• A feeling of heaviness or bulging in the vagina
• Pain with intercourse that persists

those are signs to get personalized help. The American College of Obstetricians and Gynecologists encourages postpartum follow‑up and symptom discussion beyond the traditional 6‑week visit: https://www.acog.org/womens-health/faqs/routine-postpartum-visit

A pelvic floor physical therapist can assess how you’re moving and give you tailored examples of postpartum pelvic floor exercises based on your body, your birth, and your goals (running, lifting, yoga, or just sneezing without leaking).

FAQ: Common questions about examples of postpartum pelvic floor exercises

What are some simple examples of postpartum pelvic floor exercises I can start with?

Gentle recovery breathing with a light pelvic floor lift, side‑lying “wake‑up” squeezes, seated endurance holds, and pelvic floor “drop” breathing are excellent early options. These examples include both contraction and relaxation, which helps your body heal in a more balanced way.

How often should I do these examples of exercises?

For most people, shorter and more frequent works better than long, intense sessions. Think a few minutes, two to three times per day. You might pair them with feeding sessions, brushing your teeth, or nap times. If your symptoms worsen or you feel pain, reduce the intensity and check in with your provider.

Can you give an example of a pelvic floor exercise I can do while feeding my baby?

Yes. A great example of a feeding‑friendly exercise is the seated “coffee‑cup” pelvic floor hold. While you’re sitting to feed, sit tall, inhale to relax, then exhale and gently lift your pelvic floor and lower belly. Hold for a few breaths, then fully release. It’s quiet, subtle, and doesn’t require changing position.

Are Kegels the best examples of postpartum pelvic floor exercises?

Kegels are one important example of a pelvic floor exercise, but they’re not the only thing you need. Many postpartum people benefit from a mix of:

• Gentle Kegel‑style contractions
• Relaxation and lengthening work
• Functional moves like mini squats and lifting with breath coordination

So the best examples of postpartum pelvic floor exercises usually include both strength and relaxation, plus real‑life movements.

When should I avoid these exercises and see a professional instead?

Stop and talk to your healthcare provider or a pelvic floor physical therapist if you notice:

• Sharp or worsening pelvic, back, or abdominal pain
• Heavy bleeding, fever, or signs of infection
• New or increasing bulging or pressure in the vagina
• Leaking that gets worse with exercise

In those cases, you need a tailored plan, not just general examples of postpartum pelvic floor exercises from the internet.

The bottom line: use these real examples of postpartum pelvic floor exercises as a menu, not a to‑do list you must finish every day. Start small, listen to your body, and don’t hesitate to ask for professional help. Healing is not a race, and your pelvic floor deserves the same care and patience you’re giving your new baby.