Pelvic Floor Exercises After Birth: It's Hard, But You've Got This, Mama

Pelvic Floor Exercises After Birth: It's Hard, But You've Got This, Mama

You grew a human. Let that sink in for a moment.

Your body did something extraordinary — it carried, nurtured, and brought life into this world. And now, as you begin to find your way back to yourself, you might be hearing a lot about pelvic floor exercises. Kegels. "Just squeeze!" they say, as if it's the simplest thing in the world.

But here's the truth nobody talks about enough: it's hard. And that's completely normal.

 

Why Does It Feel So Heavy?

If you've tried to do a pelvic floor exercise and felt like you were trying to lift a ten-tonne weight with muscles that simply won't respond — you are not alone. After pregnancy and birth, your pelvic floor has been through an enormous amount. It's been stretched, pressured, and worked harder than almost any other muscle group in your body.

That heavy, disconnected feeling? It's not a sign that something is wrong with you. It's a sign that your body has been through something monumental — and it needs time, patience, and gentle encouragement to reconnect.

Mum doing pelvic floor exercise on yoga mat

You Can Do This

The fact that it feels difficult doesn't mean it's impossible. It means your body is healing, and healing takes time. Think of it like learning to use a muscle after an injury — the connection between your brain and your pelvic floor may feel fuzzy at first, but with consistency, it comes back.

Start small. Even just thinking about lifting those muscles — without feeling anything happen — is the beginning of rebuilding that neural pathway. Progress isn't always visible, but it's happening.

 

Simple Steps to Get Started

  • Find a quiet moment — even just two minutes during a feed or nap time.
  • Breathe — inhale to prepare, then as you exhale, gently try to lift and squeeze your pelvic floor muscles upward.
  • Hold for a count of three, then fully release. The release is just as important as the squeeze.
  • Repeat 5–10 times, and aim to do this a few times throughout the day.
  • Be patient with yourself — some days will feel easier than others, and that's okay.

If you're unsure whether you're doing it correctly, or if you experience any pain or discomfort, a women's health physiotherapist can be an incredible support. There's no shame in asking for help — it's one of the wisest things you can do for yourself.

 

Build Your Confidence With CommunityGroup of mums in postnatal Pilates class

One of the most powerful things you can do alongside your pelvic floor work is to move your body in a space where you feel seen and understood. Postnatal yoga and Pilates classes designed specifically for mums — whether pregnant or postpartum — are a wonderful way to rebuild strength gently, at your own pace, surrounded by women who truly get it.

These classes aren't just about the physical. They're about reconnecting with yourself, breathing through the hard moments, and realising you're not doing this alone. Many instructors are trained to support pelvic floor recovery as part of the session, so the work you're doing at home is reinforced in a safe, guided environment.

Where to look:

  • Search for postnatal Pilates or pregnancy yoga classes in your local area
  • Look for instructors with a specialism in women's health or pelvic floor rehabilitation
  • Many studios now offer online classes too — perfect for those days when leaving the house just isn't happening
  • Apps like Mummy MOT, Bumps & Burpees, or local NCT groups can be great starting points

 

This Is For You, MamaMum in peaceful self-care moment on yoga mat

It can be so easy to pour every ounce of yourself into your baby — and of course you do, because you love them fiercely. But here's a gentle reminder: you matter too.

Getting back to yourself — rebuilding your strength, reconnecting with your body, feeling like you again — isn't selfish. It's essential. Because when you feel strong, supported, and well in yourself, you show up even more fully for the little one who needs you most.

You produced life. You are extraordinary. And now it's your turn.

You've got this. 💛

 

And here are some curated, trusted links to add to the blog so your readers can find classes without the endless scrolling:

🧘 Pilates & Yoga for Pregnant & Postpartum Mums (UK)