Your pelvic floor is a group of muscles that sits like a hammock at the base of your pelvis. During pregnancy and birth it carried a lot, and afterward it can feel quiet, weak or simply unfamiliar. This five-minute practice helps you find those muscles again. It works lying down, sitting during a feed, or standing while you rock the baby.
Do it once you’re cleared, and stop if anything hurts.
Find your position
Lie on your back with knees bent, or sit tall on a firm chair. Let your shoulders soften away from your ears.
Breathe into your ribs
Breathe in slowly through your nose. Feel your ribs widen to the sides and your belly soften. Let your pelvic floor relax and lower.
Exhale and lift
As you breathe out, imagine gently picking up a blueberry with your pelvic floor. Keep it light, about a third of your full effort.
Let it all go
Breathe in and fully release. The letting go matters as much as the lift. Notice the difference between the two.
Add a hug
On your next exhales, pair that lift with a soft hug around your middle, as if your hip bones were drawing toward each other.
Rest and notice
Return to easy breathing. Notice how your middle feels now compared with when you started.
How often?
Once a day is plenty. Many moms tie it to something they already do: the first feed of the morning, or the moment the baby goes down for a nap.
What it shouldn’t feel like
You shouldn’t feel pain, strain or a bearing-down pressure. If you aren’t sure whether you’re lifting or pushing, or you notice leaking or heaviness, a pelvic floor physical therapist can check in person. Ask your provider for a referral. It’s one of the most helpful appointments a new mom can have.
Where it leads
This breath is where our Recover phase begins. Once it feels familiar, you’ll pair it with heel slides, bridges and other early moves, exhaling on the effort each time.
Practicing in real life
Once the breath feels familiar lying down, try it in the positions you spend your days in. Sitting on the edge of the couch during a feed. Standing at the kitchen counter while the coffee brews. Pushing the stroller on a slow walk. The more places you practice, the more natural it becomes to breathe out and lift gently whenever you pick something up.
Common questions
- Should I hold my breath? No. Keep breathing smoothly the whole time.
- How hard should I squeeze? Gently. Think of a third of your effort, not your maximum.
- What if I can’t feel anything? That’s common at first. Keep practicing, and ask your provider about a pelvic floor physical therapist if it doesn’t change.
This article is general information, not medical advice. Please get clearance from your doctor or midwife before you start any exercise after giving birth. Stop and seek care if you feel pain, bleeding, dizziness or shortness of breath.
See the Recover phase→
