Why Pelvic Floor Work Isn’t Just for New Moms

Pelvic floor health isn’t just for postpartum recovery. Learn how to strengthen it for better movement, confidence, and a leak-free life.

When you hear “pelvic floor exercises,” you might immediately think of postpartum recovery.

But here’s the thing—your pelvic floor doesn’t stop being important after those early months with your baby.

If you jump, sneeze, run, or even laugh too hard, your pelvic floor plays a crucial role in keeping you comfortable and confident.

The Truth About Your Pelvic Floor

Your pelvic floor is a group of muscles that supports your bladder, bowel, and uterus. It helps with core stability, controls leaks, and plays a big role in how your body moves every day. But just like any other muscle, it can weaken over time—especially after pregnancy, aging, or lifestyle habits.

If you’ve ever had that uh-oh moment when sneezing, running after your kids, or jumping on a trampoline, you’re not alone. And no, it’s not just something you have to live with! Strengthening your pelvic floor can help you move freely without worry.

Signs Your Pelvic Floor Might Need Attention

Pelvic floor issues don’t just show up in postpartum life—they can develop over time or even start long before pregnancy. Some common signs include:

Leaking when you sneeze, jump, run, or laugh
A heavy or dragging sensation in your lower abdomen
Feeling like you can’t fully empty your bladder
Core weakness that affects your workouts or daily movement

These symptoms can sneak up on you, but they don’t have to be your new normal. The good news? With the right approach, you can strengthen your pelvic floor and improve your overall movement and confidence.

How to Strengthen Your Pelvic Floor (Beyond Kegels)

Kegels are often the first thing people think of when it comes to pelvic floor exercises, but they aren’t the only (or even the best) solution for everyone. In fact, some women actually need to focus on relaxing their pelvic floor rather than tightening it.

Here are a few effective ways to build a strong and functional pelvic floor:

✅ Breathwork & Core Engagement – Learning how to breathe properly and engage your deep core muscles can make a huge difference in how your pelvic floor functions.

✅ Functional Strength Training – Movements like squats, lunges, and deadlifts (done correctly) can train your pelvic floor to work naturally in everyday activities.

✅ Hip & Glute Strengthening – Your pelvic floor doesn’t work alone. Strengthening your hips and glutes can improve stability and take the extra pressure off your pelvic floor.

✅ Full-Body Movement – Instead of isolating the pelvic floor, integrating it into full-body movements ensures it works the way it’s meant to—supporting you in real-life activities.

It’s Never Too Late to Start

Whether you’ve recently had a baby or it’s been years (or even decades), it’s never too late to work on your pelvic floor health. The key is understanding what your body needs and taking the right steps to build strength, mobility, and control.

If you’re dealing with leaks, discomfort, or core weakness, don’t ignore it. A few targeted exercises can make all the difference in how you feel and move every day.

Need help figuring out where to start? Let’s chat! I help moms rebuild strength and confidence with simple, effective workouts that fit into your busy life. 💪

Categories: : Breathing, Deep Core, Diastasis, exercises for new moms, fourth trimester, healing after birth, Pelvic Floor, postpartum recovery