Postpartum Pelvic Floor Exercises to Reduce Leaks & Relieve Pain

Learn 3 essential pelvic floor tips for postpartum moms to reduce leaks, relieve pain, and rebuild strength.

Pregnancy and postpartum change your body in ways most people don’t talk about. Leaks when you sneeze, back or hip pain, diastasis recti, or discomfort during sex aren’t just “part of being a mom”—they’re signals your body needs attention.

The good news? Your pelvic floor can be strengthened and supported, and small, simple actions today can prevent bigger problems tomorrow. Here are three things every mom should know—and a few quick strategies you can try immediately.

Leaks Aren’t Normal

Sneezing, laughing, jumping—if you leak, that’s your pelvic floor sending a message. Many women accept this as inevitable, but it’s a fixable issue.

Mini tip:

Try this simple breathing drill called Hook Lying Breathing:

Lie on your back with knees bent, feet flat on the floor.
Inhale deeply, letting your pelvic floor gently relax as your ribcage expands.
Exhale, lifting the pelvic floor as you draw in your deep abs.

Doing this a few minutes a day reconnects your core and pelvic floor, improving control and reducing leaks over time.

Posture Matters More Than You Think

Your posture isn’t just about standing tall—it directly impacts your pelvic floor, core strength, and even your back and hips.

Quick alignment check:

Ears over shoulders
Shoulders over hips
Hips over knees
Knees over ankles

Mini tip:
Try a posture check while brushing your teeth or waiting in line. Small daily adjustments help your pelvic floor work efficiently and reduce strain elsewhere. Ultimately, strength training can help create and maintain good posture.

Simple Movements Can Make a Big Difference

You don’t need a gym or fancy equipment—your body can reconnect and strengthen with basic movements.

Quick exercises to try:

Hinge: Push hips back, keep chest lifted, knees soft. Engages glutes, reduces pressure on your lower back and pelvis.
Dead Bug: Lie on your back, lift opposite arm and leg while keeping core stable. Strengthens your core and improves coordination.

Mini tip:
Start small—just 1 set of 5–10 reps. Focus on control over quantity. Consistency matters more than intensity early on.

Why You Should Take It Seriously

These small changes are a starting point—but a full plan with proper progressions, daily routines, and guidance is the fastest way to reduce leaks, pain, and discomfort while regaining strength and confidence.

Next step:

Download my Pelvic Floor Essentials Guide for a complete roadmap to protect and strengthen your pelvic floor, build core strength, and feel confident in your body post-pregnancy. It’s designed to be simple, actionable, and fit into your busy schedule—so you can start seeing results without overwhelm.

Your pelvic floor is the foundation of your strength, comfort, and confidence. Don’t wait until leaks or pain become a bigger issue—start caring for it today. Grab your Pelvic Floor Essentials Guide now and take the first step toward a stronger, more supported you.

Categories: : exercises for new moms, pelvic floor exercises, postpartum recovery, postpartum support