When to Start Pelvic Floor Exercises After Birth: A Guide for New Moms
If you’re wondering when to start pelvic floor exercises after birth, you probably JUST had a baby (or maybe you’re about to)- so CONGRATS mama! You did it!
There is a LOT of information out there for new moms and I know it can be overwhelming. I want you to know that you’re in the right place for all things postpartum, pelvic floor, and motherhood.
Hi! I’m Dr. Jackie!
I’m a Doctor of Physical therapy and pelvic floor specialist in New Orleans, with virtual services worldwide, and I specialize in supporting women through pregnancy and postpartum with pelvic floor physical therapy and coaching for every stage of motherhood.
In this guide I’m going to share when to start pelvic floor exercises after birth, what to focus on, and some of my favorite early postpartum exercises.
You may have heard from TikTok or Instagram that you need to be doing pelvic floor exercises postpartum to prevent common postpartum problems, such as:
Pelvic heaviness / feeling like your vagina is falling out of your body
Leaking urine when you sneeze
Diastasis recti (separation of the ab muscles)
Pelvic pain postpartum
You may have also experienced
Back pain when you lift your baby in his car seat on the way to the pediatrician
Hemorrhoids/ butt pain
Perineal pain from tearing in childbirth (OUCH)
An unplanned C-section leaving you wondering how to recover (honestly - it’s not that different from vaginal birth recovery!)
Whether you’re already having these symptoms, or feeling great and trying to prevent pelvic floor issues postpartum, you may be wondering when to start pelvic floor exercises after birth.
Look no further - in this guide we’ll get into everything you need to know about when and HOW to start reconnecting with your pelvic floor so you can experience optimal healing in the fourth trimester and beyond.
How to Begin Postpartum Movement
We can’t talk about when to start pelvic floor exercises after birth without talking about how.
It really is essential that you begin moving your body again slowly and intentionally.
While pregnancy and childbirth is a natural, physiological process that your body was designed for, childbirth is, in many ways, like an injury.
The strain to your pelvic floor muscles
Tearing in the perineum OR
An abdominal incision if you had a C-Section
Your body is healing from 9-10 months of pregnancy, a wound on your uterus where your placenta was, and significant strain to your pelvic floor from both pregnancy AND childbirth (yes - C-section mamas too).
There can be great variety in postpartum recovery, time frames, and when to start pelvic floor exercises after birth, and much of this will be determined by someone’s individual situation and recovery process; for example:
Someone who had HG in pregnancy and was unable to exercise as much as they hoped is going to possibly have a longer timeframe to build strength in their core and pelvic floor muscles after birth.
Someone who strength trained their entire pregnancy, may recover their strength, much more quickly, but it does not mean that they will not have any pelvic floor issues postpartum.
This is why I shout from the rooftops that everyone needs pelvic floor physical therapy during pregnancy and postpartum. But, don’t worry mama! If you haven’t seen anyone yet, this will be a great place to start.
When to Start Pelvic Floor Exercises
My recommendation as a pelvic floor physical therapist is NOT to wait 6 weeks to begin moving. However, I do recommend moving intentionally and purposefully as your core and pelvic floor heal.
The advice to wait 6 weeks to exercise postpartum is problematic.
In 2025 I see so many healthcare professionals telling new moms to do NO form of exercise for 6 weeks, then giving them the “all clear” to return to whatever exercise floats their boat.
The Problems With Not Starting Intentional Movement Early
At 6 weeks postpartum, your tissues ARE STILL HEALING.
Jumping back into a high impact activity like running or cross fit without appropriate preparatory work, like postpartum physical therapy exercises, can set you up for injury and pelvic floor problems both in the immediate future and farther down the road.
Just as you would heal from an ankle sprain, you wouldn’t go back to running without first healing and strengthening your ankle.
You actually DON’T have to wait 6 weeks to start moving!
In fact, as a pelvic floor PT specializing in postpartum recovery and return to exercise, I recommend starting pelvic floor physical therapy exercises EARLY, to do them frequently, and to progress toward stability and strength training to heal your pelvic floor and prevent injuries from the very physical demands of motherhood.
What to Focus on When Starting Pelvic Floor Exercises Postpartum
If you are reading this and you are freshly postpartum, you can start pelvic floor exercises as early as day one postpartum.
The key is to focus on:
mobility work
breath work
gentle core activation
(Keep reading for some of my favorite early postpartum exercises!) ⤵️
But, with that being said…most moms forget to include a lot of rest.
As a Pelvic Floor Physical Therapist and Mom, I have found the best results for pelvic floor health in the long run, come from overemphasizing rest and staying mostly in bed for at least the first two weeks after giving birth.
This is popularly called the postpartum 555 rule, and I write about it, in detail, in my postpartum recovery guide.
After you have gifted yourself ample time to rest, and focus on the new baby snuggles, you can start to slowly ease into gentle movement and pelvic floor exercises.
Pelvic Floor Exercises to Start After Birth
When choosing when to start pelvic floor exercises after birth, the most important thing is that you choose the right exercises guided by physiological healing.
The best exercises to do in the very early postpartum period are:
diaphragmatic breath work
gentle core activation
mobility work.
Diaphragmatic Breath Work
Most people looking for postpartum core exercises jump straight to abdominal work, but the diaphragm is just as important part of the core, so I always start with this when helping mamas heal from birth.
And the best part is - it’s so easy to do breath work in bed multiple times a day in the early days of postpartum. You can practice diaphragmatic breath in almost any position, but the best places to start are on your back with feet up, or in the side lying position.
Side lying Diaphragmatic Breath
Lay on side and place hand on ribcage or belly.
Inhale and expand into your ribcage, down into your pelvic floor or sitbones, into your belly, and into your back.
Exhale and relax.
Supine Diaphragmatic Breath
Carefully lie on your back, placing a physio ball underneath your legs (ball is optional). Make sure your calf muscles and knees are able to rest comfortably and be relaxed on top of the ball.
Place your hands on your belly. Take a big inhale, expanding into your rib cage, belly, and breathing into your pelvic floor and sit bones. Exhale and let your body be heavy as you relax.
Repeat this breathing cycle about 10 to 20 times.
Focus on relaxation in this position. Remember, this position helps neutralize your spine if you’re having back pain, calms your nervous system, and promotes a parasympathetic relaxed state. It’s also a great way to prepare for more intense core work.
Gentle Core Activation
90-90 Core Activation Breath
Lie on your back with your knees bent at a 90° position, resting comfortably on a sofa surface or on a physio ball.
Inhale and expand into your ribs, just like you practiced with the relaxation breath.
On the exhale, make an “S” or “F” sound to activate your abdominal muscles and your pelvic floor.
Use your fingertips to gently tap different parts of your abdomen to make sure you’re getting an abdominal muscle contraction.
Mobility Work
Lower Trunk Rotation
Lie on your back with your knees bent and your feet slightly wider than hip-width apart.
Gently rotate your knees from side to side. Inhale and exhale naturally as you move. You should feel a gentle rotation through your lower back, pelvis, and hips.
Continue with smooth, controlled motion, using your breath to support relaxation and mobility.
Recommendations for Later Postpartum Exercise
If you are four-six weeks postpartum or farther along, AND you have been working on these exercises for a few weeks, you may be ready to try these exercises as well.
With that being said, even if you are farther along in your physiological healing, I highly recommend starting with the above exercises to rebuild your core before challenging it more - after all, at 6 weeks postpartum your pelvic floor muscles are only at about 50% of their normal strength.
However, if you are just starting to reconnect with your core and pelvic floor, The following exercises are the best place to start, whether you’re 2 days, 2 weeks, or 2 months postpartum.
Final Thoughts
Remember, the FIRST part of postpartum recovery is REST. I highly recommend following the postpartum 5-5-5 rule, protecting those first 2 weeks (if not up to a month) as much as possible. You can do all of the above exercises during this time period.
If you are looking for a full day-by-day exercise plan for the first two weeks postpartum, complete with a gentle core and pelvic floor exercise routine you can do while resting in bed, I recommend getting my early postpartum recovery guide.
And finally, everyone’s postpartum recovery is different. I highly recommend consulting with a pelvic floor physical therapist to come up with an early postpartum recovery plan that is tailored to you and your individual needs.
Ready for More Support?
Hi! I’m Dr. Jackie Roelofs
- a doctor of physical therapy specializing in the pelvic floor in pregnancy, postpartum and beyond. My postpartum recovery programs are available in person in New Orleans, and worldwide through my fully digital postpartum programs.
If you are craving support after undergoing one of the biggest transformations of your life, fill out a contact form and I’ll reach out to you within 2 business days.
If you are within the first 6 weeks postpartum, make sure you check out my E-Book, Rest, Breathe, Begin: a postpartum recovery guide for those first few weeks at home with baby. It includes exercises you can do from your own bed to reconnect to your core, reduce pain, and kickstart your recovery and return to exercise after C-section.
Next on Your Reading List:
Pelvic Floor Therapy After C-Section: the key to recovering from pain, healing your core, and getting back to exercising
Postpartum Workout Equipment Every New Mom Needs- the ultimate guide to essential postpartum workout gear for at home or on the go
Preparing for Postpartum - a Pelvic Floor Physical Therapist’s postpartum essentials checklist
If you want to stay connected, make sure to Follow me on Instagram @drjuicyjackie for more expert (and no-TMI) postpartum advice.
