Postpartum

5min

10 Min At Home Pelvic Floor Routine for New Moms

Nancy Anderson

June 13, 2025

After pregnancy, most women are told the same thing: start doing Kegels to strengthen your pelvic floor.

But here’s the truth—Kegels are not the answer for everyone. In fact, they can actually make things worse for many postpartum women.

Kegels typically are taught to only target one small portion of the pelvic floor and focus solely on the concentric squeeze. But your pelvic floor is a dynamic, multi-directional muscle group that needs to lengthen, release, and contract through a full range of motion, not just grip tighter.

If you’re dealing with symptoms like pelvic pain, leaking, heaviness, or tightness, a more effective strategy is to train your pelvic floor like any other muscle group: release tension first, restore coordination, and then build functional strength.

This daily 10-minute routine is designed exactly for that.

It’s simple, evidence-based, and aligns with our approach in Ab Rehab, the Hypertonic Pelvic Floor Program, and the Prolapse Support Program inside the Natal app.

Why Kegels Alone Fall Short (and Sometimes Backfire)

Kegels have long been considered the standard prescription for postpartum pelvic floor recovery. But they’re not a complete solution, and in many cases, they’re not appropriate at all.

Here’s why:

Kegels typically only train the “lift” (concentric) phase, not the full release or eccentric control of the pelvic floor.
They target a small portion of the pelvic floor musculature, not the entire integrated system.
Many women already have tight or overactive pelvic floor muscles, meaning more squeezing adds to the dysfunction.

A large number of postpartum women, especially those with core compensation patterns or unresolved birth trauma, develop a hypertonic pelvic floor, where the muscles are shortened, guarded, and unable to fully relax.

Adding more Kegels in this state can increase symptoms such as:

Pelvic pain or pressure
Pain during sex
Difficulty emptying the bladder
Constipation
Lower abdominal bulging or doming
Urinary frequency or leaking

That’s why our method in Ab Rehab prioritizes restoring range, mobility, and breath coordination first. Only then can we safely and effectively rebuild strength.

What Real Pelvic Floor Training Looks Like

Instead of isolating one muscle or movement, we focus on:

Breath-led expansion and release
Functional range of motion
Pelvic floor coordination with the diaphragm and deep core
Strength that shows up in daily movement, not just static holds

This is how we retrain a system that supports posture, core stability, lifting, laughing, sneezing, and beyond.

Inside Natal, this is exactly how we program our pelvic floor work: through smart, progressive training that supports where your body is right now.

The Science Behind It

Functional pelvic floor training is not just about strength—it’s about restoring core-pelvic floor synergy and regulating intra-abdominal pressure.

The pelvic floor, diaphragm, transverse abdominis (TVA), and multifidus form what’s often referred to as the “deep core system.” These muscles need to work together, especially during breath, load, and movement.

When breathing is shallow or disconnected, the pelvic floor can become either weak or overactive. Research in the Journal of Women’s Health Physical Therapy and Physical Therapy in Women’s Health consistently shows that incorporating diaphragmatic breathing and pelvic floor lengthening improves:

Bladder control
Core function
Prolapse symptoms
Pain and tension in the pelvic region

At Natal, this science is integrated into every phase of Ab Rehab and throughout the Hypertonic Pelvic Floor and Prolapse Rehab Programs as well.

Common Myths About Postpartum Pelvic Floor Recovery

Myth 1: “Everyone just needs to do Kegels.”

As discussed, this one-size-fits-all approach misses the mark—especially for women with tight, guarded, or overworked pelvic floors.

Myth 2: “If you’re not leaking, your pelvic floor is fine.”

You can have pelvic floor dysfunction without leaking. Symptoms like heaviness, pain, urgency, or difficulty emptying the bladder are just as important.

Myth 3: “Pain with sex is normal after birth.”

Pain is common, but it’s not normal. It’s a sign of tissue tension, hormonal changes, or poor pelvic floor mobility that needs to be addressed.

Myth 4: “You can’t train your pelvic floor unless you go to pelvic floor PT.”

While working with a pelvic floor therapist is helpful, not everyone has access or success. Science-based programs like Ab Rehab can help restore pelvic function from home with structured, progressive training, physical therapy protocols and corrective exercise.

The Daily 10-Minute Pelvic Floor Routine

This short but powerful sequence begins with soft tissue release and breathwork, then progresses into full-range engagement. Each part is intentionally designed to retrain both mobility and strength.

You can do this daily on its own or pair it with our Ab Rehab or pelvic floor workouts in the Natal app.

Minutes 1–2: Happy Baby Breathing

Purpose: Reset the nervous system, reduce pelvic floor tone, and restore breath-pelvic floor connection

Instructions:

Lie on your back, knees bent and feet lifted (supported happy baby position)

Inhale gently into your ribs and lower belly

As you inhale, allow your pelvic floor to release downward and widen

As you exhale allow everything to recoil gently; without added or forced engagement.

Focus on not clenching

Repeat for 5 to 8 breath cycles

Minutes 3–4: Figure 4 Glute Stretch with Breath

Purpose: Reduce tension in the hips and glutes, which can increase pelvic floor tightness

Instructions:

Lie on your back, cross one ankle over the opposite thigh
Gently pull the back of the uncrossed leg toward you
Inhale into the stretch, exhale to soften
Hold 30 to 45 seconds per side

Minutes 5–6: Supported Deep Squat Rock

Purpose: Promote pelvic floor mobility through a functional, full-range position

Instructions:

Use a wall, bench, or yoga block for a supported deep squat
Let your knees open and spine stay long
Inhale to release and expand the pelvic floor
Exhale as you gently rock side to side or forward and back
Move gently for 1 to 2 minutes

Minutes 7–8: “Elevators” (Full-Range Pelvic Floor Contractions)

Purpose: Train the pelvic floor to contract and release through full range—not just clench at the top

Instructions:

Sit upright or lie on your back with knees bent
Inhale to completely release the pelvic floor
Exhale and gently lift it in stages, like going up three floors
Inhale and allow a slow, full descent to ground level
Avoid gripping or holding your breath
Perform 6 to 8 slow reps

Minutes 9–10: Marching Glute Bridge with Core Engagement

Purpose: Reinforce pelvic floor function with posterior chain and core integration

Instructions:

Lie on your back, knees bent, feet flat
Lift your hips into a bridge
Inhale and release at the top
Exhale and lift one foot a few inches, keeping hips stable
Alternate legs, maintaining steady breath and deep core connection
Repeat for 1 minute

Who This Routine Is For

This routine is appropriate for:

Moms newly cleared for postpartum movement
Women with tight or overactive pelvic floor muscles
Anyone dealing with pressure, heaviness, or leaking
Moms years postpartum who still feel disconnected
Those preparing for another pregnancy and want to restore function first
Women easing back into strength or fitness after birth
Anyone experiencing prolapse symptoms or nervousness around core engagement

It’s a foundational reset that fits into even the busiest schedule—and it lays the groundwork for more advanced recovery.

What Happens After This Routine?

This routine is just the beginning.

Once you’ve re-established breath, release, and basic core coordination, you can progress into:

Ab Rehab Phase 2 and 3, where we begin layering in core stability, strength, and dynamic control
Strength training programs designed for postpartum
Pelvic Floor Strength Add-On, which takes the foundation of this routine and applies it to loaded movement, lifting, and return to sport
Prolapse Support Protocol, if you’re experiencing pressure, bulging, or feelings of heaviness with exertion

Every program inside Natal is built to be modular, stackable, and supportive—no matter where you’re starting from.

Final Thoughts

Pelvic floor recovery isn’t about doing more reps or squeezing harder. It’s about retraining a system that supports your breathing, movement, lifting, and everyday life.