Becoming a new mom is a transformative experience, marked by joy, sleepless nights, and many physical changes. Among these changes, the pelvic floor undergoes significant strain during pregnancy and childbirth. Pregnancy and childbirth can weaken your pelvic floor muscles, which leads to issues such as incontinence and pelvic organ prolapse. And this is where pelvic floor exercises come in.
Incorporating pelvic floor exercises into their routine is crucial to help new moms regain strength and prevent potential issues. These exercises are particularly beneficial for new moms as they aid in recovery, improve bladder control, and contribute to overall postpartum well-being. By engaging in these exercises, new moms can prevent long-term complications and foster a quicker return to their pre-pregnancy physical condition.
Here are four pelvic floor exercises new moms should try.
The Best Pelvic Floor Exercises for New Moms
Kegels
Kegels is one of the best pelvic floor exercises. Sit or lie down comfortably. Next, tighten your pelvic floor muscles as if you’re trying hold your pee. Hold for a count of three, then relax for three seconds. Repeat this pattern 10-15 times, gradually increasing the duration of the hold as your muscles strengthen. Kegels specifically target the pelvic floor muscles, promoting increased strength and endurance. Regular practice can enhance bladder control and prevent urinary incontinence.
Bridge Exercise
Lie on your back with knees bent and feet hip-width apart. Lift your hips upward, creating a straight line from shoulders to knees. Hold for a few seconds, then lower your hips back down. Repeat 10-15 times.
The bridge exercise engages the pelvic floor while also working on the core and glute muscles. This comprehensive workout contributes to overall pelvic stability.
Flutter Kicks
Lie on your back with your legs extended. Lift one leg a few inches off the ground while keeping the other leg raised—alternate legs fluttering for 30 seconds to a minute. Flutter kicks engage the lower abdominal muscles, promoting pelvic floor stability. This exercise also helps strengthen the hip flexors, contributing to overall core strength.
Marches (Toe Taps)
Marches or toe taps seem like one of the easiest pelvic floor exercises, but new moms will feel it after a while. Lie on your back with your knees bent and feet flat on the floor. Lift one foot a few inches off the ground and lower it back down, alternating with the other foot. Move in a controlled manner, as if you are marching in place, for 30 seconds to a minute. Marches or toe taps engage the lower abdominal muscles and activate the pelvic floor. This dynamic movement helps improve coordination and strength in the pelvic region while promoting overall stability. Adding this exercise to your routine contributes to the comprehensive strengthening of the pelvic floor muscles.
Pelvic floor exercises are a vital component of postpartum recovery for new moms. Incorporating Kegels, the bridge exercise, flutter kicks, and marches into a regular routine can significantly contribute to strengthening the pelvic floor muscles, promoting bladder control, and fostering overall well-being. By investing a few minutes each day in these exercises, new moms can take proactive steps towards regaining strength and embracing the physical demands of motherhood.