You can pick up these pelvic floor exercises 2 days after giving birth to be able to get some sensation back around your anus or vagina. These pelvic floor exercises are easy and light exercises to be able to regain some sensation back in your pelvic floor after giving birth. You can fully go into exercising 2 weeks after giving birth. The added relaxing pelvic floor exercises could help you if you still experience unbearable pelvic pain after childbirth. If the unbearable pelvic pain is consistent, it’s recommended to visit the doctor or gynecologist.  

It’s recommended to reserve a few solid moments during the day for your pelvic floor exercises. That way training your pelvic floor becomes a routine. When you’ve advanced more with the exercising program, you can combine the exercises with a variety of daily activities. Like with feeding the little one, sitting on a chair, walking, walking the stairs, bending down or lifting something up. 

You mainly perform these pelvic floor exercises in bed. You can perform the exercises while seated after a few days. After you’ve advanced more in your recovery, it’s smart to perform the exercises in a quiet environment. Being able to focus is important and a quiet environment contributes to that. After advancing some more, you can apply the pelvic floor exercises to a variety of daily activities. When you’re ready, you can apply the exercises anywhere. Think of during lunch or dinner, doing the laundry, ironing, when you’re showering, when you’re changing a diaper, when you feed the little one, and later on at your job as well. 

You’ll perform these post-pregnancy pelvic floor exercises on the daily, for a minimal period of 10 weeks and 3 times a day. The frequency of the pelvic floor exercises will increase the further you progress in the exercising module. Follow the training schedule properly to reach the wanted goal. 

You do pelvic floor exercises by tensing up, relaxing, or squeezing the pelvic floor muscles together. Try to tense up those pelvic floor muscles by squeezing in the vagina and/or anus. Think of holding back urine or a fart. Now you’re tensing up those muscles. 

This is how you do the pelvic floor exercises: 

1. Tense up your pelvic floor muscles by tensing up the anus and/or the vagina. 
2. Try to hold this tension for 5 seconds. 
3. It’s important to keep breathing through the lower abdomen while you tense up. 
4. Release those muscles while you breathe out. 

In the “pelvic floor exercises after pregnancy” module are a lot of different exercises that will introduce you to the 10 week pelvic floor training.  

You can start with lighter sports about 2 weeks after giving birth. Think of sports that you can do on a yoga mat accompanied with some light pelvic floor exercises. You can sport without a high intensity about 6 weeks after giving birth. Swimming, walking, yoga and cycling are a few sports that could help you after childbirth. Apply the pelvic floor exercises to those sports. Gym exercises being done on a gym mat can support your pelvic floor as well. Think of the squats or the lunge exercises. You can combine those exercises with the pelvic floor exercises. 

It’s recommended to first recover when you have a weakened pelvic floor after giving birth. Physical sports or sports with a high impact aren’t recommended for another 6 months. These sports have disadvantageous effect on the pelvic floor. Think of running, team sports or indoor sports. 

The pelvic floor muscles can be felt at the moment you’re consciously tensing them up. You tense up these pelvic floor muscles by tensing up the anus and/or vagina. It’s as if you want to disturb or hold up your urine or feces. Keep this tension for 5 seconds while you keep breathing through your lower abdomen. Now you can feel your pelvic floor muscles. You can also insert a finger, tampon or vaginal cone. Tense up while you have your finger, tampon or vaginal cone inserted. Do you notice it’s harder to insert something when you’re tensing up? You can also sit on a rolled up towel (lay the towel vertically, from anus to vagina). This way you will also feel the pelvic floor muscles. 

Cycling after giving birth isn’t recommended for the first 8 weeks. This depends on your recovery. The vagina is still very sore and bruised and the pelvic floor hasn’t recovered yet either. It’s because you directly sit on the saddle with your pelvic floor. The pelvic floor has to deal with pressure with every bump on the road. Avoid cycling for a good 2 months if your pelvic floor isn’t strong enough yet. 

Recovering from giving birth takes time. The pelvic floor muscles need at least 10 weeks to regain a good amount of strength, but the pelvic floor exercises work fast. You will become quickly aware of the functions of your pelvic floor muscles. You will keep your pelvic floor muscles in mind during a variety of daily actions. 

The pelvic floor is weakened after childbirth. The pelvic floor recovers slowly, but the pelvic floor exercises cause your pelvic floor to become stronger and healthier over a shorter period of time. You’ll also become aware of the functions of your pelvic floor after performing pelvic floor exercises. This helps to prevent any future complications. 

The pelvic floor muscles are located at the bottom of the pelvis and function as a hammock for the important organs in the pelvic area. Think of the intestines, bladder and the reproductive organs. The pelvic floor muscles take care of opening and closing the vagina and urethra when necessary. You can find the pelvic floor muscles at the entrance and exit of the vagina, urethra and the anus. 

It’s recommended to do pelvic floor exercises for at least 10 weeks after giving birth. Every exercise will take about 15 minutes. Repeat those pelvic floor exercises 3 times a day for the ultimate results. The pelvic floor has to properly regain its strength after giving birth. That’s why at least 10 weeks are needed to strengthen the pelvic floor muscles and to ensure yourself of an optimal recovery. 

You can start training your pelvic floor muscles 2 days after giving birth. It’s recommended to do the pelvic floor exercises for at least 10 weeks and 3 times a day to ensure yourself of a full recovery from giving birth. I’ve prepared those 10 weeks for you in the exercising modules of the strengthening pelvic floor exercises. 

Pelvic floor exercises are especially crucial after giving birth. You can optimally recover and you can even prevent conditions at a later age. Mainly women perform pelvic floor exercises because a woman goes through a lot of stages in life that could weaken or strengthen her pelvic floor. But men also perform pelvic floor exercises to recover from surgery.