In brief. Pelvic floor exercises after childbirth follow a predictable pattern: 4 stages (“find → isolate → strengthen → functionalise”), 5 basic exercises (diaphragmatic breathing, slow Kegel, fast Kegel, glute bridge, cat-cow), 5-10 minutes daily. In 70-80% of women with mild to moderate incontinence, a consistent programme produces significant improvement within 2-4 months. The key condition is correct technique: contracting on the exhale without tensing the glutes, no breath-holding, and full release between reps. In about 50% of women postpartum, there is no clear signal-to-response link between brain and muscle – in that case work starts with diaphragmatic breathing and visualisation. Starting timeline: gentle activation on the exhale a few days after uncomplicated vaginal birth; full programme – after 6-8 weeks and a doctor’s clearance. After a C-section timelines shift: full training not before 10-12 weeks.
The topic of the pelvic floor is surrounded by silence. Many women postpartum face issues – urine leaks with coughing, heaviness in the lower belly, discomfort with physical load – but do not mention it even to their doctor. Because it feels shameful. Because “it will pass”. Because “everyone has this after childbirth”.
In 70-80% of women with mild to moderate postpartum incontinence, a consistent Kegel programme combined with breathing work delivers significant improvement within 2-4 months when technique is correct.
No, not everyone. And no, it usually does not pass on its own. But the good news is that pelvic floor muscles respond to training. With the right approach, most issues can be resolved without surgery – through exercise and intentional work.
This guide is built from practice working with women in the postpartum period, drawing on current clinical guidelines and systematic reviews.
Contents
- Anatomy: what the pelvic floor is, layer by layer
- Why it weakens after childbirth
- Symptoms not to ignore
- Hypotonus and hypertonus – two different problems
- How to check the pelvic floor at home
- Prolapse: grades and what to do
- When to start exercises
- Ready 12-week plan
- Pelvic floor exercises after childbirth
- How to strengthen the pelvic floor: 4 stages
- Recovery of the pelvic floor: timelines
- Daily habits that help and hinder
- Nutrition, constipation, and the pelvic floor
- Pelvic floor and sex life
- Pelvic floor in the long term: menopause and beyond
- Common mistakes
- When you need a specialist
Anatomy: what the pelvic floor is, layer by layer
The pelvic floor is not a single muscle but a three-layer system between the pubic bone at the front and the coccyx at the back. Understanding the layers helps you work meaningfully with the problem, rather than just “squeezing something down there”.
Surface layer – thin muscles around the vaginal opening and anus. Responsible for direct closure of the sphincters and entrance tone. This layer suffers with tears and episiotomy during birth.
Middle layer – the perineal membrane, a dense connective tissue structure. Supports the urethra and the lower part of the vagina.
Deep layer – the levator muscles (the muscle that lifts the anus) and the coccygeal muscle. These are the main “load-bearers” – they hold the uterus, bladder, and rectum. Their function is critical for keeping organs in place and for control during coughing, jumping, and load.
The pelvic floor works as part of a deep core system – together with the diaphragm above, the transverse abdominis at the front, and the multifidus (deep back muscle) at the rear. This is a single “container”: if one wall is weak, the others overwork. That is why working only on Kegels without breathing and posture often gives no result.
Why the pelvic floor weakens after childbirth
Pregnancy. The growing uterus puts increasing pressure on the pelvic floor muscles. Nine months of constant load is a serious test even for trained muscles. The hormone relaxin softens ligaments – needed for birth, but weakening support.
Vaginal birth. Pelvic floor muscles stretch to the maximum. Microtears are common. The longer the pushing phase, the heavier the load. With episiotomy or sutured tears, the surface layer especially needs healing time.
C-section. No direct muscle damage, but 9 months of pressure does not disappear. After a C-section, the pelvic floor also needs recovery – it just starts from a different point.
Additional risk factors: large baby, rapid or prolonged birth, instrumental delivery (vacuum, forceps), multiple pregnancy, repeat pregnancies, chronic cough, excess weight, chronic constipation, heavy physical work, and impact-heavy sports without adequate technique.
Symptoms not to ignore
A weakened pelvic floor signals itself in different ways. The main signals:
- Urine leakage with coughing, sneezing, laughing, running, or jumping – the most common symptom. Even a few drops are a signal.
- Urgency – the feeling that you must go to the toilet immediately or you will not hold it.
- Heaviness or pressure in the lower belly or perineum – especially toward the end of the day or after load.
- Frequent urination – feeling you need to go all the time even with an empty bladder.
- Reduced sensation during intimacy – linked to weakened muscles and lower tone.
- Pain or discomfort during intimacy – more often a sign of hypertonus than weakness.
- Lower-back or pelvic pain – the pelvic floor stabilises the torso, and its dysfunction shows up in the back.
- Difficulty holding gas – a topic people do not discuss, but a real symptom of dysfunction.
- Sensation of a foreign body in the vagina, especially in the evening – a possible sign of prolapse.
These symptoms are not “a feature of motherhood” but a condition that needs attention and is correctable.
Hypotonus and hypertonus – two different problems
The main misconception around pelvic floor work: “weak = squeeze more”. In practice, some women have the opposite problem – muscles are over-tense and cannot release. Kegels then not only do not help, they make things worse.
Hypotonus (weakness).
- Leaking with coughing, jumping, laughing.
- Reduced sensation during intimacy.
- Sense of “emptiness” or heaviness below.
- Frequent urgency.
- Solution: strengthening through Kegel + breathing + integrated core work.
Hypertonus (excess tension).
- Pain during intimacy.
- Chronic pulling sensations in the lower belly.
- Difficulty urinating or moving bowels.
- The sense of “cannot fully release” when trying a Kegel.
- Inability to feel the difference between contraction and release.
- Solution: relaxation, reverse Kegel (gentle dropping of the pelvic floor on the inhale), diaphragmatic breathing, posture work. Often – a pelvic floor physiotherapist.
Mixed picture. Sometimes some muscles are weak and some are over-tense. This is not rare. You cannot really sort this out alone – a specialist is needed.
If Kegels consistently give no effect or worsen how you feel, consider whether hypertonus is the cause. More on this in the Kegel exercises article, which covers technique including the reverse version.
How to check the pelvic floor at home
A few simple tests give a first picture. This is not a substitute for a visit to a gynaecologist, but a guide for shaping your work.
Test 1. Finger probe (from 6-8 weeks postpartum with a doctor’s clearance).
- Clean hands, lying on your back with knees bent.
- Gently insert one finger into the vagina.
- Try to softly squeeze the muscles around the finger – without tensing the belly, glutes, or thighs.
- Assess:
- Clear squeeze and lift upward – tone is sufficient.
- Slight movement, barely perceptible – muscles are weak, work is needed.
- Nothing is felt – systemic recovery and often a specialist consult is needed.
- Relax and check whether you can fully “let go” of the muscles. Incomplete release likely signals hypertonus.
Test 2. Jump test (from week 12 and without heaviness below).
10 jumps in place. Signs that the pelvic floor is not yet ready:
- Urine leakage (even a drop).
- Heaviness or pressure below.
- Pulling sensations.
If any of these appear, impact load is still off-limits.
Test 3. Cough test.
Standing, with a full bladder, give a strong cough. Leakage is a sign of stress incontinence and weakness of the surface layer.
Test 4. “Breathing test lying down”.
Lying on your back, hand on the belly. Take a normal breath. On the inhale, the belly should softly expand; on the exhale, deflate. If the belly does not move on the inhale and the chest rises – the breathing pattern is off, and pelvic floor work without restoring breathing will not give effect.
These tests give initial orientation. With concerning results, see a gynaecologist.
Prolapse: grades and what to do
Prolapse is the descent of pelvic organs, when the pelvic floor no longer holds them in correct position. This is not a “verdict” but a condition with different degrees of severity and different approaches.
Prolapse grades (assessed by a gynaecologist).
| Grade | What it is | What to do |
|---|---|---|
| 0 | No descent | Prevention: Kegel, breathing, posture |
| 1 | Organ has descended but does not reach the vaginal opening | Kegel + posture work often delivers recovery |
| 2 | Organ reaches the vaginal opening | Exercises + a specialist, sometimes a pessary |
| 3 | Organ extends beyond the opening | Individual programme, often a surgical consult |
| 4 | Full prolapse | Surgical option most of the time |
Signs that warrant seeing a gynaecologist:
- Sensation of a foreign body inside.
- Visible bulge by the end of the day.
- Symptoms worsening with load.
- Problems urinating or moving bowels.
- Pain or discomfort during intimacy.
With grade 1 prolapse, consistent pelvic floor work delivers real results – often within 4-6 months. The programme differs from standard recovery: impact loads are excluded, and exercises with hip-lift and unloading positions for the pelvic floor are added.
When to start exercises
First days postpartum (vaginal birth, uncomplicated). The gentlest activations – conscious pelvic floor contraction on the exhale, without tension and without breath-holding. 5 reps a few times a day. Lying down.
1-4 weeks. Diaphragmatic breathing + gentle activation. No load.
4-6 weeks. Add seated and standing positions for activation. Walks.
6-8 weeks (after a doctor’s check and clearance for vaginal birth). Full Kegel programme. Bridge, cat-cow.
8-12 weeks. Gradual expansion – side plank on the knee, bird-dog.
After a C-section – all timelines shift by about 2-4 weeks. More in Training after a C-section.
Important: it is never too late to start. A year, two, or five years after childbirth – pelvic floor muscles respond to training at any age.
Summary table: exercises by weeks 0-12
For those who want to see the whole programme on one map. This is a compressed navigation of the plan below – goals, what is added, what to avoid each week. Details of the exercises and technique come in the sections after the table.
| Week | Stage goal | What we do | What is added | What NOT to do |
|---|---|---|---|---|
| 0-1 | Restoring sensation | Diaphragmatic breathing 2 x 5 min lying down | Gentle activation on the exhale 5 reps x 3 times | Any strength, jumps, crunches, long standing |
| 1-2 | Securing breathing | Same + activation lying on the side | Calm walking up to 15 min | Lifting heavier than the baby, weighted bends |
| 2-4 | Isolating the muscle | Activation seated, standing | Walking 25 min, gentle cat-cow | Kegel “through the glutes”, breath-holding |
| 4-6 | Engaging fast fibres | Slow Kegel 5/5 sec, 8 reps x 2 | Walking up to 35 min | Direct ab work, classic plank |
| 6-8 | After doctor’s clearance | Kegel slow + fast, 3 times/day | Bridge 2 x 8, cat-cow 2 x 8 | Running, skipping, overhead barbell |
| 8-10 | Integrating into movement | Same base | Side plank on the knee 10-15 sec x 2, bird-dog 2 x 8 | Heavy strength |
| 10-12 | Preparing for impact | Full programme 25-30 min | Jump test (10 small jumps) | Returning to running before the test passes |
| 12+ | Individualisation | By test result | Run 1 min / walk 5 min if test is clean | Jumps if the test is not passed |
After a C-section, the whole table shifts 2-4 weeks to the right: the first 6-8 weeks are taken by breathing + walking without Kegel. More in Training after a C-section.
How to read the table: each row is not “do exactly this”, but a guide. If at any stage you get evening heaviness in the perineum, urine leakage, or discomfort – step back one week and progress more slowly. Regressions in this work matter more than progressions.
Ready 12-week plan
A guide, not a prescription. Real pace is set individually and aligned with a doctor.
Weeks 0-2.
- Diaphragmatic breathing lying down: 5 minutes x 2 a day.
- Gentle activation on the exhale: 5 reps x 3 a day.
- Calm walking: up to 15 minutes a day by the end of week 2.
Weeks 2-4.
- Breathing + activation: same volumes.
- Activation while seated.
- Walking up to 25 minutes.
- Watch for: no heaviness below, no increased leakage.
Weeks 4-6.
- Activation while standing.
- Kegel (slow contractions 5 sec / 5 sec): 8 reps x 2.
- Walking up to 35 minutes.
- Preparing for the 6-week check.
Weeks 6-8 (after doctor’s clearance).
- Kegel: slow 5-10 sec x 10 reps + fast 1 sec x 10-15 reps, 3 times a day.
- Bridge: 2 x 8 reps.
- Cat-cow: 2 x 8 reps.
- Activation in daily life (before lifting the baby – exhale + light squeeze).
Weeks 8-10.
- Kegel: same volume.
- Add side plank on the knee: 10-15 sec x 2.
- Bird-dog: 2 x 8.
- Walking up to 60 minutes.
Weeks 10-12.
- Full programme: breathing + Kegel + bridge + cat-cow + bird-dog + side plank.
- 25-30 minutes a day, 3-4 times a week.
- Trial jump test – no leakage on 10 jumps.
After 12 weeks the programme becomes individualised, depending on readiness for impact load, base fitness, and goals.
Can you train the abs after childbirth? Decision tree
The most common question in the first year is “when can I finally do classic abs”. Below is a 5-step path that helps you decide: yes now or not – and if not, what the next step is.
Step 1. How long since childbirth?
– Less than 6 weeks after vaginal birth or 8-10 weeks after a C-section → no. At this point the linea alba has not closed, and any torso-lifting load creates chronic diastasis. Work at this stage is only breathing and transverse abdominis. – 6 weeks post-vaginal / 8-10 weeks post-C-section or more → go to step 2.
Step 2. Have you had the 6-week doctor’s check and clearance for load?
– No → wait for the check, do not freelance. At the appointment, say you plan to return to training – the doctor should assess the scar, uterus, and abdominal wall tone. – Yes, clearance received → step 3.
Step 3. Are you doing diaphragmatic breathing and Kegel regularly?
– No → start with the base: 4-6 weeks of daily diaphragmatic breathing and slow Kegel. Direct ab work without this base simply does not engage the transverse abdominis – the exercise happens through the rectus muscles, pushing through the linea alba. – Yes → step 4.
Step 4. What is your current diastasis?
Self-test: lying on your back, knees bent, light head lift. Feel the linea alba with your fingers above and below the navel. – Separation wider than 2 fingers, or a dome / bulge appears on the lift → classic abs are still off-limits. First 4-8 weeks of targeted diastasis work: bridge, cat-cow, dead bug with focus on the exhale, side plank on the knee. More in the diastasis chapter. – Separation 1-2 fingers with no dome → step 5.
Step 5. Have you passed the pelvic floor jump test?
10 small jumps on two feet, minimum height. – Urine leakage, heaviness in the perineum, sense of “everything sagging” → direct ab work is secondary, first strengthen the pelvic floor (4-6 weeks of Kegel and activation). Without a functioning pelvic floor, classic abs are useless and often risky – the load goes downward, provoking prolapse. – Clean test → you can gradually introduce direct ab work. Start with small ranges: head and shoulder lift with exhale and transverse abdominis activation, 8-10 reps x 2 sets. No “100 reps to failure” – that is a path back to diastasis.
If at any step the answer is “no”, do not go further. Pelvic floor and core recovery is a process with a fixed sequence, and trying to “catch up” through classic abs is the most common reason a woman has a 3 cm diastasis and evening heaviness a year later.
A case from practice. A woman came in 7 months postpartum with “I have been doing crunches since month 3, the belly will not go, my back hurts”. On the check – a 3-finger diastasis, clear doming on the lift, hypotonic pelvic floor. Programme regression: 4 weeks of only breathing + Kegel + bridge, then 6 weeks of targeted diastasis work, then return to functional load. She brought direct ab work back into the programme 4 months after starting. This is the normal pace.
Pelvic floor exercises after childbirth
Here is the core programme – five exercises that cover 80% of the task of rebuilding the pelvic floor postpartum. Each addresses its own aspect: one teaches you to feel the muscles, another controls breathing, a third integrates with movement.
1. Diaphragmatic breathing. Lying on your back, knees bent, feet on the floor. On the inhale, the belly softly expands and the ribs widen. On the exhale, the belly returns and the pelvic floor naturally lifts (without active squeezing). 5 minutes x 2 a day. This is the base – without it the other exercises work at half power.
2. Slow Kegel. On the exhale, contract the pelvic floor muscles as if stopping a stream of urine – hold for 5 seconds, release for 5 seconds. 8-10 reps, 3 sets a day. The key is full release between reps, not the count.
3. Fast Kegel. Short contractions 1 second / 1 second of release, 10-15 reps. Trains the fast fibres – those that engage with coughing, sneezing, and jumping.
Kegel technique itself – step by step, with start times after each type of birth and a schedule for the first 12 weeks – is covered separately in Kegel exercises after birth.
4. Glute bridge. Lying on your back, knees bent. On the exhale, lift the pelvis with a light pelvic floor activation. Hold for 3-5 seconds, lower on the inhale. 8-10 reps x 2 sets. Links pelvic floor work with the glutes – this link is what fails in most postpartum dysfunctions.
5. Cat-cow. On all fours, slow arching and rounding of the back with breathing. 8-10 reps at the start and end of the session. Releases lower-back tension and helps pelvic floor muscles work symmetrically.
These five exercises are done daily from week 6-8 after vaginal birth and from week 10-12 after a C-section. Detailed technique with photos in the early postpartum recovery programme.
How to strengthen the pelvic floor: step-by-step principle
Strengthening the pelvic floor postpartum works not through intensity but through a sequence of four stages. You cannot skip stages – this is precisely where 80% of “I have been doing Kegels for six months, no result” cases come from.
Stage 1. Find. Half of women postpartum do not feel the pelvic floor at all – there is no signal-to-response link between brain and muscle. At this stage we use: diaphragmatic breathing, visualisation (imagine an elevator between the legs slowly rising), palpation (finger test). Duration – 1-4 weeks.
Stage 2. Isolate. Contract only the pelvic floor without engaging glutes, hips, abs, or breath. This is the hardest stage. Control with a mirror (no torso movement) and through breathing (no breath-holding). Duration – 2-6 weeks.
Stage 3. Strengthen. When isolation is stable, increase volume: slow contractions of 5-10 seconds + fast 1-second contractions, 3 times a day. Add bridge and cat-cow to integrate the pelvic floor with movement. Duration – 4-8 weeks.
Stage 4. Functionalise. The most important stage, the one most often skipped. Activation before every lift of the baby. Control on stairs, when coughing, when sneezing. Jump test every 2 weeks. Without this stage, the pelvic floor stays “strong in Kegel, weak in life”. Duration – ongoing.
Each stage is reinforced by consistency, not intensity. 5-10 minutes daily works better than an hour once a week – this rule applies to all four stages.
Pelvic floor recovery: realistic timelines
Pelvic floor recovery follows a predictable curve, but pace is individual. Here are guidelines based on clinical practice and Cochrane data:
| Time postpartum | Usually achievable | Still too early |
|---|---|---|
| 0-2 weeks | Base sensation of the muscles, gentle activation on the exhale | Any active training |
| 2-6 weeks | Controlled contractions seated and standing | Jumping, running, strength |
| 6-12 weeks | Full Kegel programme, bridge, cat-cow | Impact loads, heavy squats |
| 3-6 months | Symptoms reduce by 50-80% with consistent work | Running, skipping – only after a clean jump test |
| 6-12 months | Return to most fitness formats | Intense impact – with caution |
| 12+ months | Full load when symptoms are absent | – |
With mild dysfunction, 80% of cases resolve in 2-4 months. Moderate – 4-6 months. Significant (prolapse grade 2+, marked incontinence) – from 6 months and often with a pelvic floor physiotherapist.
What slows recovery: inconsistency, incorrect Kegel technique, daily overloads (constant lifting with breath-holding), constipation, chronic cough, sleep loss. What speeds it up: daily consistency even 5 minutes, breathing work, correct posture, timely specialist input when in doubt.
Daily habits that help and hinder
Training 5-10 minutes a day will not override 14 hours of incorrect habits. What matters in daily life.
Lifting weight.
- Before lifting – a gentle exhale with pelvic floor activation.
- Never lift with breath-holding and straining.
- Straight back, load distributed through the legs.
- This applies to the baby, the pram, groceries, and the older child.
Coughing and sneezing.
- With a strong cough or sneeze, turn the torso to one side and lean slightly to reduce vertical pressure.
- With chronic cough (bronchitis, allergy) – treat the cause, otherwise the pelvic floor is constantly overloaded.
Toilet.
- Do not strain. If constipation, do not “force it through” – stand up and try later, plus adjust diet.
- A position with the feet on a low stool (knees above the pelvis) relaxes the pelvic floor and reduces tension.
- Do not hold urine “because no time”. Regular over-filling stretches the bladder.
- When urinating, do not push, do not try to “squeeze it out” – the muscles should simply release.
Posture.
- Pelvic position affects the whole core system. A tucked, backward-tilted pelvis reduces pelvic floor function.
- Sit on the sit-bones, not “collapsed” into the sacrum.
- When feeding – back support, baby on a pillow, not “held” for hours in a hunched position.
Carrying the baby.
- Sling and ergonomic carrier – load is distributed, the pelvic floor works more physiologically.
- Constant carry on one arm – asymmetry that shows up in the pelvis.
Sport.
- Up to week 12 – no jumping or running.
- With grade 1 prolapse – no impact loads until symptoms reduce.
- Any new load – a trial jump test before adding.
Nutrition, constipation, and the pelvic floor
Constipation is a common but rarely discussed cause of pelvic floor dysfunction. Regular straining creates pressure that recovering tissues are not built for.
What helps.
- Enough fluid: 30 ml per kg of weight per day, plus compensation during breastfeeding.
- Fibre: vegetables, fruit, whole grains, legumes. 25-30 g a day.
- A regular schedule – try to use the toilet at the same time, usually 20-30 minutes after breakfast.
- Foot-stool position.
- No holding: “I will hold it until I am home” is a path to chronic problems.
What hinders.
- Fluid deficit – especially during breastfeeding, when needs are higher.
- Magnesium deficit (common postpartum).
- Low mobility.
- Excess refined carbs and low fibre.
- Regular straining.
If constipation lasts longer than 2-3 weeks – see a doctor. It is treatable; no need to “endure and push”.
Pelvic floor and sex life
A topic people often hesitate to discuss, but it is directly tied to the pelvic floor.
Low tone reduces sensation – the sense of fullness and contact drops, orgasm may become less intense or disappear. This is reversible with muscle work.
Hypertonus causes pain or discomfort. It is often mistaken for “postpartum normal” – “it hurts because I gave birth recently”. If pain persists past 3 months postpartum, this is not normal and will not “pass on its own”. A gynaecologist consult is needed.
Dryness during breastfeeding is hormonal, not pelvic floor. It is addressed with lubricants and time (usually resolves after weaning). But if there is also pain and tension – that is muscle territory.
When to return to intimacy. Current clinical guidelines – not before 6 weeks after vaginal birth and a check-up. After a C-section – usually 6-8 weeks and also after a check. The key criterion is healing and psychological readiness, not the calendar.
Pelvic floor in the long term: menopause and beyond
Postpartum recovery is the first stage. Beyond that, the pelvic floor stays in focus for life, and especially during perimenopause and after.
Menopause. A drop in oestrogen reduces tissue elasticity, the pelvic floor loses tone, and stress incontinence and prolapse symptoms often appear at this point – even in women who had no issues postpartum.
What makes a difference long-term.
- Regular pelvic floor work over a lifetime, not just right after birth.
- Maintaining a strength base (squats, bridges, basic strength work).
- Adequate weight.
- Activity – walking, swimming, non-impact sports.
- Seeing a doctor at the first symptoms, not “later when it gets really bad”.
5 minutes a day across a lifetime is cheap insurance against having to choose between surgery and permanent limitations 20 years later.
Common mistakes
- “Squeeze harder – recover faster”. With hypertonus this makes things worse.
- Holding the breath during exercise. Pressure rises, the pelvic floor is overloaded.
- Tensing glutes and belly instead of the pelvic floor. Wrong muscles, no effect.
- Only squeezing without releasing. Full release between reps is mandatory.
- Returning to impact too soon. Running and jumping before recovery is a path to incontinence.
- Ignoring symptoms. “It will pass” works only in the first weeks – not later.
- Kegel without core work. The pelvic floor is part of a system; isolated work delivers less than integrated work.
- Straining on the toilet. Regular overload that cancels out training.
- Lifting the baby with breath-holding. Each lift becomes a mini-load against recovery.
- “I am fine, no symptoms” is not a reason not to work. Prevention is cheaper than recovery.
When you need a specialist
Kegels and base work are effective for mild to moderate dysfunction. Some situations require more:
- Symptoms do not reduce after 2-3 months of consistent exercise.
- Sense of a “bulge” from the vagina – a possible sign of prolapse.
- Pain during exercise or intimacy.
- Inability to feel and control the pelvic floor muscles.
- Leakage does not reduce or worsens.
- Chronic constipation or urination problems.
In such cases – a gynaecologist or urologist consult, and if possible, a physiotherapist specialising in the pelvic floor. In Samara such care is accessible but not always in one place – more often through a gynaecologist with a referral.
More on postpartum recovery on the After childbirth page and in When to start training after childbirth. Related topics: diastasis recti (often goes together with pelvic floor dysfunction), recovery after a C-section, Kegel exercises with detailed technique, recovery week by week.
What to do next
The pelvic floor is not a topic that can be solved in a day. But it is also not one to postpone. The earlier you start intentional work, the faster the result.
At the intro session we go over your symptoms, assess muscle state with functional tests (no medical examination), and build a plan – accounting for what you have and what you do not (diastasis, C-section, prolapse, hypertonus). More on the format in What an intro session is.
