Pelvic Floor Restoration: Best Exercise for Quick Postpartum Recovery
Updated: Feb 26
After a nine month-long wait, when you get to hold your baby, the world flips 360 degrees. You forget every pain that you incurred during the childbirth preparation phase because now, your little miracle is all what you could think of.
The love of a mother for her child is unconditional! You tend to get so lost in loving and caring for them, that your problems take a back seat. This is where you do wrong with yourself. No matter how important that baby is to you, mom fitness should always be a priority. Pregnancy and childbirth are known to change your body, weaken your muscles and bones especially the pelvic floor because of all the stretch and pressure it had to bear.
This is why, for many women out there, sneezing or laughing without wetting their pants can become a problem. Not only this, the decreased sexual desire or uncontrollable bowel movement is an indication that you need to work on your pelvic floor before it is too late!
What is pelvic floor restoration?
The pelvic floor includes muscles and ligaments that join uterus, bladder and anus together. During pregnancy and an outcome of childbirth, these muscles tend to lose their elasticity and become weak. Once the pelvic floor muscles lose their strength, expecting and new mums lose control over their bladder and bowel movement, which can cause a lot of serious problems if left untreated.
Pelvic floor restoration includes best kegel exercises and pregnancy workouts that keep those muscles strong and elastic. These exercises help ladies in strengthening their pelvic muscles, relieving common issues like urinary incontinence without a surgery. Whether you deliver a baby normally or via C-section, ladies need to practice kegel exercises to stay healthy and fit!
Pelvic Floor Exercise Program
New mums have a tighter schedule to follow; hence, taking out time for workout can seem stressful and difficult. But, when it comes down to pelvic floor exercise, the routine is super simple and quick. All you need to do is empty your bladder, continue doing your chores meanwhile tightening your pelvic muscles as if you’re holding your pee. Count till 10 and release. Repeat this exercise 10 times in sets of 3 and you’ll see a major difference within a week!
How can I strengthen my pelvic floor fast?
Well, there is no fast forward button that you can press to make things okay. Everything takes time and thus, if you continue to practice pelvic floor exercises for at least 3-4 weeks religiously, only then will you be able to see a difference.
But still, if you wish to gain quicker results, join Le FitMom, an online platform that has professional trainers guiding you to add more workouts to your regime and gain quicker yet effective outcomes in lesser time.
Pelvic floor exercises: The best Exercise for Women
Here are a few pelvic floor exercises that are considered as safe exercise during pregnancy and after childbirth:
3. Split table top
The workouts are highly effective and not only work on your pelvic floor but also on other parts of the body like thighs, abs and hamstrings, helping you in losing weight and gaining strength simultaneously.
The ultimate pelvic floor workout
A combination of kegel, squats, bridge and split table top in the right proportions is the ultimate pelvic floor workout for postnatal fitness and rehabilitation. You get to strengthen your muscles, get rid of pregnancy-related problems and most importantly, get back in shape!
Pelvic floor restoration benefits
No lady wants to embarrass herself in front of a crowd by either wetting her pants because of the loud laugh or passing gas! Losing control over bowel movement and bladder with a decrease in sexual pleasure are consequences of pregnancy and childbirth, which most women face even today.
So, while the problems are still treatable, go ahead and make a routine of practicing pelvic floor workout. Here are benefits that will motivate you to make a habit out of it:
1. Speeds up postpartum recovery
2. Strengthens the pelvic muscles
3. Helps treat urinary incontinence
4. Improves bowel movement
Pelvic floor restoration before and after birth
Pelvic floor muscles are known to weaken during pregnancy, especially in the last trimester when the baby’s head pushes down on the bladder. If this wasn’t enough, childbirth and delivery further weakens the ligaments attaching the bladder, anus and uterus together lose their elasticity even further, resulting in problems that continue for long if left unattended.
Pelvic floor restoration exercises help women, both pregnant and new mums in gaining back their strength down their so that next time they are in a group of friends cracking jokes, laughing out loud doesn’t become a problem!