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Pregnancy and childbirth can take a toll on a woman’s body, and one area that is often affected is the pelvic floor. This group of muscles, ligaments, and tissues supports the uterus, bladder, and bowel, and plays a crucial role in bladder and bowel control, sexual function, and overall pelvic health. After giving birth, many women experience issues such as urinary incontinence, pelvic organ prolapse, and pelvic pain, which can greatly impact their quality of life. While Kegel exercises are often recommended for pelvic floor health, they may not be enough to fully restore and strengthen the pelvic floor. In this blog post, we will explore 42 postpartum exercises beyond Kegels that can help improve pelvic floor health.
1. Deep Belly Breathing: This exercise focuses on the diaphragm, which is closely connected to the pelvic floor muscles. Sit or lie down and take deep breaths, filling your belly with air and then slowly exhaling. As you exhale, imagine your pelvic floor muscles lifting and tightening.
2. Pelvic Tilts: Lie on your back with your knees bent and feet flat on the floor. Tilt your pelvis back and forth, engaging your pelvic floor muscles with each movement.
3. Bridges: Lie on your back with your knees bent and feet flat on the floor. Slowly lift your hips off the ground, engaging your pelvic floor muscles, and hold for a few seconds before lowering back down.
4. Clamshells: Lie on your side with your knees bent and hips stacked. Keep your feet together and lift your top knee while keeping your feet together. This exercise helps strengthen the glutes, which can in turn support the pelvic floor.
5. Squats: This exercise engages the pelvic floor muscles as well as the glutes and thighs. Stand with your feet shoulder-width apart and slowly lower yourself into a squat position, making sure to keep your knees in line with your toes.
6. Wall Sits: Stand with your back against a wall and slowly slide down until your thighs are parallel to the ground. Hold this position for a few seconds before standing back up. This exercise helps strengthen the pelvic floor and the quadriceps.
7. Lunges: Stand with your feet hip-width apart and take a large step forward with one foot, lowering your body until both knees are bent at a 90-degree angle. Push back up to the starting position and repeat with the other leg.
8. Bird Dog: Get on your hands and knees, with your hands directly under your shoulders and your knees under your hips. Slowly lift one arm and the opposite leg while engaging your core and pelvic floor muscles. Repeat on the other side.
9. Planks: These exercises strengthen the core, which in turn supports the pelvic floor. Start on your hands and knees, then lower yourself onto your forearms and hold a straight line from your shoulders to your heels.
10. Side Planks: Lie on your side with your elbow directly under your shoulder and your legs extended. Lift your hips off the ground, creating a straight line from your feet to your head. Hold for a few seconds before switching sides.
11. Supermans: Lie on your stomach with your arms extended overhead and your legs straight. Lift your arms and legs off the ground, engaging your glutes and pelvic floor muscles. Hold for a few seconds before lowering back down.
12. Dead Bugs: Lie on your back with your arms extended above your head and your legs in the air, bent at a 90-degree angle. Slowly lower one arm and the opposite leg towards the ground, engaging your core and pelvic floor muscles. Repeat on the other side.
13. Calf Raises: Stand with your feet shoulder-width apart and slowly rise up onto your toes, engaging your calf muscles. Hold for a few seconds before lowering back down.
14. Glute Bridges with Resistance Band: Place a resistance band above your knees and perform a glute bridge, pushing out against the band as you lift your hips off the ground.
15. Fire Hydrants: Get on your hands and knees and lift one leg out to the side, keeping your knee bent at a 90-degree angle. This exercise helps strengthen the glutes, which support the pelvic floor.
16. Leg Lifts: Lie on your side with your legs straight and lift your top leg while keeping your hips stacked. This exercise targets the outer thigh muscles, which can help support the pelvic floor.
17. Inner Thigh Squeezes: Lie on your back with your knees bent and a pillow or ball between your knees. Squeeze the pillow or ball while engaging your pelvic floor muscles.
18. Kegels with Resistance Band: Place a resistance band around your thighs and perform Kegel exercises, pushing out against the band as you contract your pelvic floor muscles.
19. Clamshells with Resistance Band: Lie on your side and place a resistance band around your thighs. Lift your top knee, pushing out against the band, while keeping your feet together.
20. Squats with Resistance Band: Place a resistance band above your knees and perform squats, pushing out against the band as you lower yourself down.
21. Glute Bridges with Exercise Ball: Lie on your back with your feet on an exercise ball. Lift your hips off the ground, engaging your glutes and pelvic floor muscles.
22. Planks with Exercise Ball: Place your forearms on an exercise ball and hold a plank position, engaging your core and pelvic floor muscles.
Beyond Kegels: 42 Postpartum Exercises for Pelvic Floor Health
23. Wall Sits with Exercise Ball: Place an exercise ball between your back and a wall and perform a wall sit, engaging your glutes and pelvic floor muscles.
24. Side Planks with Exercise Ball: Place your feet on an exercise ball and hold a side plank position, engaging your core and pelvic floor muscles.
25. Glute Bridges with Yoga Block: Lie on your back with your feet on a yoga block. Lift your hips off the ground, engaging your glutes and pelvic floor muscles.
26. Planks with Yoga Block: Place your forearms on a yoga block and hold a plank position, engaging your core and pelvic floor muscles.
27. Wall Sits with Yoga Block: Place a yoga block between your back and a wall and perform a wall sit, engaging your glutes and pelvic floor muscles.
28. Side Planks with Yoga Block: Place your feet on a yoga block and hold a side plank position, engaging your core and pelvic floor muscles.
29. Squats with Stability Ball: Stand with your back against a stability ball and perform squats, using the ball to support your lower back.
30. Bridges with Stability Ball: Lie on your back with your feet on a stability ball. Lift your hips off the ground, engaging your glutes and pelvic floor muscles.
31. Planks with Stability Ball: Place your forearms on a stability ball and hold a plank position, engaging your core and pelvic floor muscles.
32. Side Planks with Stability Ball: Place your feet on a stability ball and hold a side plank position, engaging your core and pelvic floor muscles.
33. Glute Bridges with Foam Roller: Lie on your back with your feet on a foam roller. Lift your hips off the ground, engaging your glutes and pelvic floor muscles.
34. Planks with Foam Roller: Place your forearms on a foam roller and hold a plank position, engaging your core and pelvic floor muscles.
35. Side Planks with Foam Roller: Place your feet on a foam roller and hold a side plank position, engaging your core and pelvic floor muscles.
36. Squats with Bosu Ball: Stand on a Bosu ball and perform squats, using the ball to challenge your balance and engage your pelvic floor muscles.
37. Bridges with Bosu Ball: Lie on your back with your feet on a Bosu ball. Lift your hips off the ground, engaging your glutes and pelvic floor muscles.
38. Planks with Bosu Ball: Place your forearms on a Bosu ball and hold a plank position, engaging your core and pelvic floor muscles.
39. Side Planks with Bosu Ball: Place your feet on a Bosu ball and hold a side plank position, engaging your core and pelvic floor muscles.
40. Squats on a BOSU Ball with Resistance Bands: Stand on a Bosu ball with a resistance band above your knees and perform squats, pushing out against the band as you lower yourself down.
41. Bridges on a BOSU Ball with Resistance Bands: Lie on your back with your feet on a Bosu ball and a resistance band above your knees. Lift your hips off the ground, engaging your glutes and pelvic floor muscles.
42. Planks on a BOSU Ball with Resistance Bands: Place your forearms on a Bosu ball with a resistance band above your knees and hold a plank position, engaging your core and pelvic floor muscles.
These 42 postpartum exercises go beyond traditional Kegels and target not only the pelvic floor muscles, but also the surrounding muscles that support and strengthen the pelvic floor. By incorporating these exercises into your postpartum fitness routine, you can improve pelvic floor health, decrease the risk of pelvic floor issues, and ultimately improve your overall quality of life. Remember to consult with your healthcare provider before starting any new exercise routine, and always listen to your body and modify as needed.
Summary:
Pregnancy and childbirth can cause issues with the pelvic floor, leading to problems such as urinary incontinence and pelvic pain. While Kegel exercises are often recommended for pelvic floor health, they may not be enough. This blog post explores 42 postpartum exercises beyond Kegels that can help improve pelvic floor health, including deep belly breathing, bridges, squats, planks, and more. These exercises target not only the pelvic floor muscles, but also the surrounding muscles that support and strengthen the pelvic floor. By incorporating these exercises into your postpartum fitness routine, you can improve pelvic floor health and overall quality of life.
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