Post Pregnancy Pelvic Floor Exercises - Safe and Effective
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- Опубліковано 27 сер 2024
- Pelvic floor exercises are also commonly called Kegel exercises. They are exercises that you can do to make the muscles of your pelvic floor stronger.
In this video, I will guide you through safe and effective post pregnancy pelvic floor exercises to help you regain strength and stability after childbirth.
These exercises are essential for postnatal recovery, focusing on core strengthening and pelvic floor health. Whether you are looking to improve your posture, prevent pelvic floor issues, or simply regain strength in your abdominal muscles, these exercises are designed to support you on your postpartum journey.
Join me as we demonstrate a series of exercises tailored specifically for post-pregnancy recovery.
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This video is just one of many PF workouts I have for you.
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Once you know how to do Kegel exercises, you can do them anytime and anywhere. In the car. Waiting in line at the shops. In the privacy of your own home. The hard part is doing them correctly. This is why I will show you step by step how to master Kegel exercises.
What are #Kegel Exercises?
Kegel exercises are exercises that you can do to make the muscles of your pelvic floor stronger.
Once you know how to do Kegel exercises, you can do them anytime and anywhere. In the car. Waiting in line at the shops. In the privacy of your own home.
#kegelexercises are #pelvicfloorexercises
They are promoted as the starting point for building pelvic floor strength. You must learn how to correctly strengthen your pelvic floor muscles.
During pregnancy and after childbirth, your pelvic floor muscles are lengthened and weakened. This can cause incontinence.
If you strengthen your pelvic floor then you will be helping to prevent, or reduce, the severity of incontinence. Continue doing your Kegels all the way into your third trimester.
Kegel exercises can help to protect you from leaking urine during and also after your baby is born.
Kegel Exercise Tips
1. Perform these exercises slowly, with control.
2. Think about gently activating your pelvic floor not ‘squeezing’ or ‘clenching’.
3. Only complete as many repetitions as you feel comfortable doing.
More is not better, it is all about quality and technique.
4. If you are unsure whether you are performing the pelvic floor exercises correctly, book in with a women’s health physiotherapist.
5. A physiotherapist will be able to tell you if you are activating correctly. And whether there are aspects of your pelvic floor you need to work on.
Visit: www.pregactive...
#Pelvicfloorexercisesafterpregnancy #Pelvicfloorexercisespostpartum #Pelvicfloorexercisesafterpregnancy
Your voice was so calming, I can't believe I did the exercise with comfort
Oh so sweet. Thank you 🙏
I'm not pregnant (Sadly) But I"m dealing with prolapse. My sister said Pelvic exercises can really help. I love how easy and clear these are! And no music! Also no annoying 'weight-loss video kind' of annoyance of speaking to me like I"m a total idiot or a 5 year old doing jumping jacks at Gym. Love your style
Time for some self love. 8 months postpartum and I just started working out today. This one I'm gonna do for 15 reps everyday for the 1st month then on Oct 25, 30 reps, Nov 25 45 reps. Thank you
You are welcome! I have much more variety of exercises in our Core Rehab program: www.pregactive.com/core-rehab come join me and other mamas just like you Ania! It's a wonderful community we have. ~ Kerryn
The way you are doing.. Is awesome.. anyone can do it very easily.
Glad you like it! Thanks for the comment!
I'm 7 months postpartum,I gained weight post delivery, I really need to get back in shape 😁
Me too. I found myself snacking for comfort and "soothing".
Be easy on yourself, it's a roller coaster ride in postpartum! And making sure you fuel yourself, get some rest and recovery from birth is important. There is no 'bouncing back' and don't compare yourself to anyone! I'm here to support you through this journey! Head on over to start my Core Rehab program and Stronger Mama Challenges to help you!
PS: Sorry for my delay in getting back to you too! This comment was made when I had my baby, and with a toddler too, I haven't had a chance to hop on and reply until now!
~ Kerryn
@@PregActive congratulations on having your baby, I hope you and the baby stay happy and healthy
I worked out too hard morning and evening and now I'm suffering with severe fever, I have learnt my lesson to take things slow and steady 😊
This was a quick and effective workout 😅
Just so happy you found it useful!
Your voice is so relaxing... 😴
Oh thank you Grace! That's very kind.
Thank you mam it's really helpful
You're welcome. Hope they helped you.
Hi, I'm 1 week postpartum, and my ovaries are in pain, literally. When can I start these exercises please? Thank you
I would speak with your doctor or midwife about your situation. Pain is not something you want to push through when it comes to exercise postpartum.
Hi, Iam 3 months postpartum and suffering from lower back pain . Can I do this to get a relief from the pain
Core exercises are a great way to help reduce back ache and strengthen your core. Certainly see a physiotherapist if your pain persists though!
Hi Mam,
Good to see your Work for sake of post pregnancy recovery.
I want to talk to you Mam.
For me it is possible to speak with you 🙏.
What is your question?
Thank you!
You are so very welcome Elena, hopefully it helped! You can go to PregActive.com for more Postpartum Core Rehab Exercises
Your voice is so sweet! :)
Oh thank you! That's very kind.
could we pls have more of pelvic floor postpartum exercices? thank you!
Certainly can! We have a comprehensive 12 Module Online Post-Baby Program that you get access to for life! See pregactivepostpregnancy.com/ for details.
Can you please show how to get into sleeping position from standing and then getting up after the session.
Thank you for this request, I go through this in my Online Studio when talking about getting out of bed postpartum. You're most welcome to see it in our Core Rehab program in a free 7 day trial here: www.pregactive.com/
Can I do this exercise for treating diastatis recti?
All these exercises are so great to help in healing diastasis recti. How many fingers distance is your diastasis at the moment? Have you seen my Core Rehab program that guides you through diastasis recovery? Here's a link: www.pregactive.com/Online-Postpartum-Fitness-Classes-Workouts-Exercises Start the free 7 days and see how you go!
Today is my 5 months after I give birth to my daughter and I have 3rd degree cut close to my rectum. Can I do this postpartum exercises?
Important to get guidance from your health care professional, but yes, this is a very gentle core routine designed for women early postpartum.
13 days postpartum and I feel I have a very weak pelvic floor. I can't pause flow stream when going at the toilet and having trouble to do kegels.are these exercises gonna help with that??
13 days postpartum is still very early. The key is to progress slowly. I actually have a 0-6 week postpartum section in my Core Rehab program that will guide you, including gentle pelvic floor exercises you can do in bed. I'd highly recommend you have a look and start your free trial over at PregActive.com
Hello i have baby 2 month ago way c- section .. can I do this exercise??
Congratulations! It seems we had a baby at the same time! I had my second baby boy end of November 2021 when did you have your baby? This is a great routine, but I highly recommend you follow my complete Core Rehab program at PregActive.com
Hi c-section .... Can I do this exercise....
These are all very gentle exercises, which are perfect for postpartum whether it was a vaginal or c-section delivery.
After pregnancy how many weeks do I have to wait to do this ? After a normal delivery
Important to listen to your health care professional as they will be able to guide you on your individual situation, but often these exercises can be done just weeks after birth.
It’s been 8 days after normal delivery and I honestly feel great, no struggles standing up or sitting. I’m still bleeding but I really wanne do something, is it to early?
It's an individual choice for every woman. I started my pelvic floor exercises within the first few days after birth, and then started Module 1 of my Core Rehab program at 2 weeks postpartum. It's very gentle and designed to help rebuild strength gradually postpartum. I'm excited for you Naomi, I hope all went well with the birth and you are enjoying this time with your new baby! ~ Kerryn
..I found perfect 1..Can I do after 2 year baby...normal delivery
Hi Monika, yes after two years this is still a good exercise routine! You may benefit better from my complete program over at PregActive.com though!
can i use do this exercise even after 8 months after pregnancy..i am suffering from severe backpain..is these exercise help me to get rid of back pain
Yes you certainly can! It doesn't matter how many months postpartum, these exercises will help! This is just the beginning. Our Core Rehab program will help you progress your strength and reduce your back ache. Get your free trial at PregActive.com
Thank you so much i find this so helpful is 17 weeks today i put birth
Glad it helped Tina - All the best with your postpartum recovery!
@@PregActive Thank you
Hi,,, how long after birth can do pelvic floor exercise ?
Generally, given you don't have a catheter in, you can start doing pelvic floor exercises within the first few days after giving birth. Regardless of if you had a c-section or a vaginal birth, pelvic floor exercises are important part of your postpartum recovery. I guide you through corrective pelvic floor exercises for post-birth in my Core Rehab program, you can start your free trial to see it here: www.pregactive.com/
My baby is now 2 year old .can I do this exercise now .
Yes you can! Join us for more like this at PregActive.com
Can I do my baby is 2 weeks old?
Hi Shanzay, sorry in getting back to you! I have a newborn baby myself, so was behind in getting on these comments! I hope everything is now going well for you! Have you seen my Core Rehab program to help you in your recovery post-birth?
You can start the free trial over at PregActive.com
Any questions at all, please don't hesitate to ask!
~ Kerryn
Hello. I love your video. I delivered my baby a week ago and one day after delivery (when I arrived back home) I couldn't walk normally. Started experiencing pain around my pelvis and I am wondering if I can start your exercise - will it not make my pain worse?
Congratulations!! I'm so happy for you! Rest is SO important right now.. Go to my Core Rehab program and follow along with the 0-6 week section as I have plenty of educational videos, relaxation videos and gentle pelvic floor exercises to help you recover optimally.
Its been 8 weeks postpartum my right legs pains badly.... Pls help... Docs not available during lockdown..
Looking after your body is important, especially postpartum. Gentle stretches and strengthening will help. Join our community at PregActive.com
Do these exercises help In rectifying diastasis recti, I have a 3 year 11moth son n I have Dr, can I do these n can they rectify my dr
Ramza Turab
I have spent months researching treat loose vagina at home and discovered a fantastic website at tight magic tactic (look it up on google)
Yes these exercises are designed to help heal diastasis recti. In isolation this routine isn't enough though, you can see our full Core Rehab program at PregActive.com
I am in 12th month after delivery I have done pelvic floor exercises and squatting during pregnancy and got normal delivery... Can i do this now
Yes these are great postpartum exercises!
My baby is 6 months.can I start it.,.. I have pain in my lower back.
This will ideally help to reduce your back ache. Having a strong core is essential to good back care, especially for new mothers! Join us in the Core Rehab from. You'll find your free trial at PregActive.com
11 days after delivery. I’m not sure what type of pain I am having. It feels as if everything “down there” is heavy. It hurts when I stand and sit, will these exercises help
Your body goes through a lot during the birthing process, and takes time to heal. It is important not to do any high impact exercises early postnatal and to very gently start with some pelvic floor exercises and pelvic tilts to start to regain connection. It is best to seek the advice of a womens health physio if you are still feeling heaviness.
Is it be done with Inhale Exhale?
The breath isn't AS important as the contraction. I usually lift on the exhale and release on the inhale, but it doesn't have to be like that. Just breathe!
Hi. I just knew this exercise recently, can I still do it even if I'm already 8mos postpartum?
interesting points ,if anyone else wants to discover how to strength train your vagina try Tight Magic Tactic (do a google search ) ? Ive heard some incredible things about it and my partner got excellent results with it.
You definitely can! It's never too late to start and it will only benefit your body/
Of course! These are the foundations and so important to keep doing them no matter how many months or years postpartum! Join us in our Core Rehab program at PregActive.com for more!
@@deborapiva Agree!
Im 7 months postpartum is it too late to strengthen the pelvic floor? I think its still quite weak as i havent been doing any pelvic floor exercises
Never too late
Exactly! Never too late!
Hannah, it's very important to get started with this as soon as possible! Sorry that I didn't get to reply sooner - I've recently just had a baby myself! Pelvic floor is important part of your day.. for months to come! And to be honest, for years to come too!
Head on over to PregActive.com and start my Core Rehab program, it will help you stay on track!
~ Kerryn
Mdm I have two children, both are 10 and 12 years old
For reducing lower abdomen (loosen)
Hi Avani, I help women anywhere from straight after birth to years down the track. So yes I've worked with women who have teenagers to help recover and tone their abs correctly. You will love our Online Studio, the Core Rehab program and even our new 28 Day Pilates Challenge are perfect for you. Here is the link to get your 7 day free trial: www.pregactive.com/
can i do this 2 weeks after normal delivery?
Hi Allana, 2 weeks postpartum is when I started with these exercises, but every woman is different and it's essential you listen to your body. Our guided Core Rehab program will certainly help you. You can start your free trial at PregActive.com
Hi, I'm 7 weeks postpartum. How long should I do this exercise for?
Hi Yanet, congratulations on your baby! I would highly recommend you go through the 12 modules of my Core Rehab program, which includes exercises like this plus more progressions. You can start the free trial to see what it's all about: www.pregactive.com/Online-Postpartum-Fitness-Classes-Workouts-Exercises
@@PregActive Thank You!😊
Hi i am a working women.. and i am not did any of the postnatal exercises😢 after my normal delivery.. 2 years completed now getting severe pain in my back 24/7..if i start these exercises now.. Is the pain resolved permanently
I recommend you see your doctor as they will be able to diagnose your back issue. Just in case there is a more serious health issue. PF exercises are definitely beneficial at all stages of life.
Mam i got my bladder weaken can i get back strong bladder .i got normal delivery before 2 years,does it work now
I just gave birth last month May 21...When can I start to do this exercise?
Congraultaions Rhea, these are perfect exercises for early postpartum. By being in this lying down (supine) position it will help and keep a focus on your core connection. You will also enjoy my full Core Rehab program: www.pregactive.com/Online-Postpartum-Fitness-Classes-Workouts-Exercises
Are these exercises prolapse safe? I assume so but just wanted to make sure (:
Yes, but check out my prolapse circuit exercises that are within my Core Rehab program at PregActive.com designed specifically to help.
Can i do this in bed? Or has to be on hard surface?
Also i am 1 month after c section and still have some blood coming out, ok to do this?
Thanks!!
This routine is perfect to do in bed. Be mindful of your wound, as it is important that is healing well. Listening to your body is key. As is listening to your health care professional regarding your individual situation. But yes, these exercises are safe for early postpartum. We guide you through your entire postnatal progress in our Core Rehab program located at PregActive.com check out the free trial.
Hi i just recently found your video just wanna asking if this will be effective on me it's been a year since i gave birth will this exercise make my tummy flat?
I'm glad you've found us Bernadette! Yes, this will be a great starting point for you. To get the best results, I'd suggest you follow my 12 week Core Rehab program located at www.pregactive.com/
@@PregActive really? I 💕💕oww thank you so much i will
@@delacruzbernadette9773 You're welcome!
Does pelvic floor exercise also has to do with unwanted hips that i got after giving birth?
Hi Chen, thank you for your comment. I'm not sure I completely understand your question. Pelvic floor exercises are going to help tone your pelvic floor muscles.
It’s been 50 days since I had c-section delivery, can I start doing these exercises?
I suggest wait for another one month
Core rehab post-birth is so important to start gentle, and this is exactly what this routine is. Start with module one of our Core Rehab program and you will see the difference. You can find all the details at PregActive.com
Does doing these excercise reduces vagina pain after birth where the stitches is been done
Iam 14 weeks postpartum
When it comes to pain, you are best to talk with your doctor.
Do you like exerciseing
Yes, love exercising! Thanks for asking!
Thank you, 2 nd half mnth ago I faced abortion phase, nd from 3 day m doing some exercise to reduce my fat, is this ok or I should only do pelvic floor exercises.
I would highly recommend you speak to your healthcare professional Jass, looking after you and your body in this time is really important.
@@PregActive ok mam, 🤗thanx nd in next meeting I will ask about this, I didn't think before even she didn't discuss about some exercises.thnx again
when you say “think about” or “engage” the pelvic floor, do you mean to do kegels? or are the exercises alone without pulling and releasing the vagina supposed to strengthen the pelvic floor?
Yes, we are talking about both your pelvic floor muscles (so performing kegels) AND engaging your deeper abdominal muscles. I detail exactly how to do this in our Core Rehab program, you can do a free trial here: www.pregactive.com/core-rehab
Mam I have 2year baby can I do this exercise?
Yes you can! As always please speak to your health care professional. You can continue doing pelvic floor exercises well after childbirth as it will help you later in life. Having strong PF will help prevent leakage and other unwanted issues.
@@PregActive thank you mam
It's been 2 months of my episiotomy. Still have pain in my stitches and while peeing. Will this exercise help to heal?
Hi Sabrina, you really need to speak to your doctor or health care professional about this asap.
How are you now? Did you stitches heal?
What helped you in heeling your stitches. Currently in same phase
@@lavanyareddy3080you also went through episiotomy ? What helped you heel
Can I do this 45 days after c-section?
Yes, gentle exercise is necessary to help the healing process for both vaginal and c-section births. Is your wound healed? Or does it give you any pain? Have you spoke with your doctor or women's health physiotherapist as yet?
@@PregActive I don't feel any pain in the wound.
Mam i am suffering from overactive pelvic muscles. Please help me out
I have a great video on overactive pelvic floor you should watch. Check it out on my channel
Im suffering from anal fissure after dilivery ..is this exercise good for heal anal fissure
You will need to speak to your doctor about this Sasini.
I have pelvic pain, I hardly walk, it’s so painful. My baby is 19 days old.. what would you suggest?
Firstly, congratulations on the birth of your baby! It is highly recommended you see a health care professional about your pelvic pain. Pelvic girdle pain is common throughout pregnancy, did you have this pain throughout your pregnancy as well? Your body needs rest and the focus for your exercises needs to be pelvic floor to help with recovery. This routine is a gentle routine to assist with pelvic floor and abdominal recovery post birth, in no way should you be uncomfortable when performing the exercises and if you are, you need to stop. Always be guided by what your health care professional guides you with.
Heal prolly
Truly speaking 👌❤🥰
hi todays is my exact 4 months of c ection. can i strt doing this exercise???n also can i start walking on a track of my park. its 3000 metre track. is it good for me??? still i sometimes feel sour pain in stiches.
It is all about gentle recovery. If you have not been doing much until now, you still need to ease into your exercise. This routine is a nice gentle start for you. Walking if a great source of fitness and nice to be able to take your baby with you too. Start with a smaller walk and then build yourself up. You need to listen to your body, if you are sore then you need to stop.
Can i do this on bed
You sure can!
its been six months since my c section delivery ... I have gained 10 kg .. can I do this ?
Hi Asma, yes this is a gentle exercise routine that can help to regain strength progressively through your abdominals and pelvic floor. Feel free to contact us at pregactive.com if you have more questions, we are most happy to help! Kerryn
Can i do this exercise after 11 days of delivery. I've normal vaginal birth, throughout my pregnancy i ve been doing excercise but now i stopped. My stitches r almost healed. I do have continuous pain in my back seems like sore pelvic floor muscles
imoo im It is important to rest for 6 weeks.. As our body is very week. plz do not do any hard work now as it will have bad impact through out ur life.. and after 40 days start with light walking..thn light exercise
Listening to your body and allowing the healing process to occur is important. The first exercise in this routine are the pelvic tilts, which are a great exercise, again complete them gently and only as many as feels ok for you. Focus on the pelvic floor engagement and release with this whilst lying on your back. Always important to allow the healing to occur as a priority and some simple exercises (like these pelvic tilts) can assist. Avoid pushing yourself too hard. The 12 week postnatal online program might be just what you need located at www.pregactive.com
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Thanks for the comment!