How to Strengthen Your Pelvic Floor After Childbirth

Pregnancy and childbirth place significant stress on the pelvic floor muscles. After delivery, many new moms experience leakage, heaviness, or reduced core support. The good news? With the right guidance, postpartum pelvic floor strengthening can help you recover safely and confidently.

Our Hamilton & Stoney Creek physiotherapists specialize in pelvic health and are here to share practical, physiotherapist-approved tips for restoring strength after childbirth.

If you’re just starting out, check our full guide on pelvic floor physio exercises to strengthen your pelvic floor for more step-by-step examples.

1. Start with Awareness and Breath

In the first weeks postpartum, focus on reconnecting with your breath and gently activating the pelvic floor. Inhale to relax, exhale to gently lift. This helps restore mind-muscle connection.

2. Begin with Gentle Contractions

Practice light holds of 2–3 seconds at about 30% effort. Always release fully between reps. This prevents over-tightening while gradually improving muscle control.

3. Add Core and Hip Support Exercises

Combine pelvic floor strengthening with core stability moves like glute bridges, heel slides, and clamshells. This builds overall pelvic stability and function.

4. Progress to Functional Movements

As healing continues, integrate strengthening into everyday activities—like squats, sit-to-stand, and lifting. This prepares your body for the demands of motherhood.

5. Watch for Warning Signs

If you notice symptoms such as heaviness, bulging, leakage, or pain, pause your exercises and seek professional assessment. These may be signs of prolapse or pelvic floor dysfunction.

6. Get a Postpartum Pelvic Floor Assessment

Every recovery is unique. A pelvic floor physiotherapist can check for diastasis recti, scar tissue mobility, and overall muscle function, then tailor your exercise program.