For nine months, your body prepares for childbirth and undergoes numerous changes. No wonder it also needs some time to return—more or less ;)—to its original shape. One part of the body deserves special attention after birth: the pelvic floor. In this article, you’ll learn what this network of muscles does, how your pelvic floor changes during pregnancy, and how you can support recovery afterward with gentle exercises.

What is the pelvic floor?

You can’t quite picture what the pelvic floor is? That’s understandable, because most of us don’t think much about it. Often, we only notice it when it isn’t working properly. Yet it fulfills several important functions. The pelvic floor is a network of three muscle layers, ligaments, and connective tissue that closes the pelvis downward and connects the inner sides of the pelvic bones with each other.

The pelvic floor is also closely connected to the abdominal and back muscles: strong abdominal muscles relieve it and absorb strain, while flexible back muscles help keep the pelvis stable. In return, the pelvic floor serves as a foundation for the entire back and abdominal musculature and supports posture and breathing .

Why are postpartum exercises beneficial after pregnancy?

During pregnancy, the pelvic floor literally takes on an additional supporting role: it is the most important support for the uterus and baby . At the same time, pregnancy hormones prepare your body for childbirth and help the pelvic floor and surrounding muscles relax. So while it loses tension on the one hand, your pelvic floor is under even more strain than usual on the other. You may notice this strain during pregnancy—and even afterward—if you lose a few drops of urine when coughing, sneezing, or jumping. You don’t have to limit your daily life because of this temporary bladder weakness , though. The skin-friendly, high-performance insoles from Vivoy help you feel well protected and completely comfortable in every situation. You can also have bladder weakness products delivered conveniently and discreetly right to your doorstep.

During birth, the pelvic floor and the surrounding muscles are significantly stretched and stressed by your baby’s head. An elastic pelvic floor can help facilitate delivery and prevent injuries. In postpartum recovery (for example, as part of a course), the focus is, among other things, on strengthening your awareness of your pelvic floor without overtraining it.

After birth, your pelvic floor may initially feel numb or as though it is opening downward. A feeling of pressure on the perineum is also not unusual. To strengthen and stabilize this strained muscle area, specific postpartum exercises are important after pregnancy. This isn’t about strenuous strength training; instead, the focus is on breathing exercises and targeted contractions to reactivate the muscles and relieve the pelvic floor.

What should be considered during postpartum recovery?

In addition to exercises to tone the pelvic floor, postpartum recovery also includes targeted strengthening of the chest and back, as well as training for the abdomen, legs, and buttocks. Even if you can’t wait to regain your pre-pregnancy body after childbirth, it’s important to start postpartum training slowly. Your pelvic floor, in particular, should not be overexerted at the beginning through prolonged sitting or walking, as this can have the opposite effect. During this time, give yourself plenty of rest and recovery, and spend as much time as possible lying down.

With breathing exercises—where you consciously tense and relax the pelvic floor—you can begin during the postpartum period after consulting your midwife. However, you should wait six to eight weeks after a vaginal birth for postpartum gymnastics, and sometimes even eight to ten weeks. Also speak with your gynecologist before you start training. At first, you should avoid exercises that target the straight abdominal muscles. These should only be trained again once a possible diastasis recti has closed. If the abdominal area is stressed too early, there is a risk that the muscle gap created by the growing baby bump will reopen.

How can you contribute to postpartum recovery?

1. Postnatal course

After childbirth, it’s best to attend a dedicated postpartum recovery course before exercising on your own. Midwives, birth centers, or private providers such as fitness studios often offer these courses, and they come with several advantages: trained instructors will show you the exercises and make sure you perform them correctly. They know how to start with gentle gymnastics without impairing the healing of birth injuries or after a . Your midwife or a trained instructor can also determine whether a diastasis recti has already closed and show you how to protect your strained pelvic floor during everyday movements—for example, when getting up or carrying your baby. And let’s be honest: sticking to regular training is much easier in a group and with a fixed appointment. ;) You can also bring your baby to most postpartum recovery courses. However, you may also want to use the course intentionally as baby-free time for yourself.

The costs for a ten-hour postpartum recovery course are usually covered by statutory health insurance. It’s best to ask your health insurance provider directly which options are reimbursed and under what conditions.

2. Postnatal recovery at home

Even though a postpartum recovery course is highly recommended for gently getting back in shape after pregnancy, you can also support your recovery with exercises at home. You can simply repeat the exercises from the course or use a video tutorial—there are plenty online—as a guide. If you want to supplement your postpartum recovery with at-home exercises, be sure to ask your midwife or gynecologist for their assessment beforehand to make sure you can start safely and that the exercises you’ve chosen are suitable. Also, especially at the beginning, be careful not to overexert your body: 15 minutes of training is more than enough for a gradual re-entry.

Did you discover pregnancy yoga for yourself before birth? Then you can now adapt your yoga routine slightly for postpartum recovery: LILLYDOO yoga instructor Denise shows you in our how to gently train your abdomen, shoulders, neck, and pelvic floor after pregnancy.

3. Pelvic floor training with aids

In addition to breathing exercises, where you consciously activate the muscles of your pelvic floor, you can also train them with tools such as love balls or vaginal balls. These are silicone or metal balls that can be easily inserted into the vagina and removed with a retrieval cord. Inside, the balls contain an additional weight that oscillates when you move. Many women use the balls to enhance pleasure—but they are also highly recommended for strengthening the pelvic floor after childbirth.

These aids come in various shapes, sizes, and weights, with one or multiple balls. To keep the balls in place, the pelvic floor activates and trains. The smaller and heavier the balls, the more the muscles are challenged. It’s recommended to start with light weights and gradually increase the intensity. Since there are many different aids for pelvic floor training, it’s best to seek advice before purchasing or ask other mothers whether they can recommend a specific device. Pay particular attention to the material: the balls should definitely be made of skin-friendly, easy-care material, such as medical silicone.

Before you start exercising with love balls after childbirth, you should wait a few weeks—just as you would with postpartum exercises—so your pelvic floor can recover properly. Many women notice the first results after just two to three weeks of regular training. However, these aids do not replace a postpartum course; it is still recommended in any case. Nevertheless, love balls can be a useful tool for continuing to strengthen your pelvic floor even after the course has ended. The practical part: the exercises can be easily integrated into everyday life with a baby. In the beginning, it’s completely sufficient to wear the balls for 15 minutes a day during normal daily activities. It’s important that the weights inside stay in motion so the pelvic floor muscles are truly trained. Showering, shopping, or tidying up are perfect opportunities to give your pelvic floor a little extra attention along the way.

How long does the postpartum recovery take?

Many new mothers wonder how long it takes for their bodies to return to their pre-pregnancy shape. This varies greatly and depends, among other things, on your fitness level before pregnancy and how the birth went. The muscles of the abdominal wall and the connective tissue, which were heavily stretched during pregnancy, often need several months to recover. After all, it’s often said that what has grown for nine months takes just as long to return.

Even more important than a flat stomach are the physical changes that aren’t necessarily visible but can be all the more noticeable. If the strained pelvic floor muscles aren’t strengthened sufficiently, long-term effects such as incontinence, back pain, or even uterine prolapse can occur months—or even years—after childbirth. Even if everyday life with a newborn is exhausting, you should not neglect targeted pelvic floor training during the postpartum recovery period. After consistent training in a postpartum recovery course, most women hardly feel the effects of childbirth during normal activity anymore. If you experience problems with your pelvic floor or notice changes, be sure to consult your doctor or midwife. They can give you additional tips for targeted exercises.

The most important tip for postpartum recovery is to find a healthy balance, because targeted postpartum exercise is just as important as getting enough rest after childbirth. This not only helps prevent potential discomfort but also improves your . Even if your baby’s birth was a while ago, it’s still worth starting pelvic floor exercises: you can strengthen your pelvic floor for life. Just begin the next time you’re waiting in line at the supermarket checkout or brushing your teeth in front of the mirror.