Exercise
Restoring Your Pelvic Floor
By Rahul Singh Negi · Founder, MatraBloom · Published August 20, 2026 · Updated August 20, 2026 · 10 min read
This article is for general education and does not replace professional medical advice. Guidance aligns with ACOG, CDC, NHS, and WHO resources. Read our Medical Disclaimer.
A gentle 10-minute foundation routine for pelvic floor strength.
Your pelvic floor supports your bladder, bowel, and uterus, and it works hard during pregnancy and birth. Rebuilding it gently is one of the most valuable things you can do postpartum.
Warm-up (2 min): Lie on your back with knees bent and feet flat. Breathe in, letting your belly rise; breathe out and feel your ribs soften. Repeat 6 times.
Main sequence (6 min):
- Gentle Kegels: squeeze the muscles you use to stop the flow of urine, lift, and hold for 3 seconds, then fully relax for 3 seconds. Repeat 10 times.
- Quick flicks: squeeze and release quickly 10 times without holding.
- Bridge (if approved): with knees bent, lift your hips a few inches, squeeze your pelvic floor at the top, and lower slowly. Repeat 8 times.
- Diaphragmatic breathing on all fours: 5 slow breaths, letting your belly hang.
Cool-down (2 min): Lie still with hands on your belly. Breathe slowly for 10 cycles. Notice your pelvic floor relaxing on each exhale.
Note: if you feel pressure, heaviness, or leaking, pause and mention it to your provider — this can be a sign your pelvic floor needs professional support. Do not hold your breath while exercising.
Track your recovery, gently
MatraBloom gives you a personalized postpartum timeline, daily check-ins, mood tracking, and journaling — a simple place to follow your recovery and build small moments of self-care.
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