Pregnancy and the months that follow place extraordinary demands on your body — especially on the deep muscles that support your bladder, uterus, and core. That’s why many experts agree that pelvic floor exercises are among the most valuable habits you can build during both pregnancy and postpartum recovery. These gentle movements strengthen the muscles responsible for stability, bladder control, and even comfortable childbirth, making them essential for every mother.

Below, you’ll find seven doula-approved techniques that are simple, effective, and safe to perform at home. They pair perfectly with our previous article, 7 Powerful Postpartum Nutrition Rules Every New Mom Should Follow, which focuses on healing from the inside out. Together, both guides create a holistic recovery foundation for new mothers.

7 Doula Approved Pelvic Floor Exercises Every Pregnant Postpartum Mom Must Try Fertiease

1. Basic Kegels

Kegels are the foundation of pelvic floor exercises, designed to strengthen the internal muscles that support the bladder and uterus.
To perform:

How to Have a Healthy and Fit Pregnancy: 9 Powerful Rules Every Woman Should Know

×

1. Inhale deeply.

2. As you exhale, gently lift and tighten your pelvic floor (like stopping urine flow).

3. Hold for 3–5 seconds.

4. Release fully.

Repeat 10–12 times, twice a day.
This exercise reduces postpartum leaking and supports pelvic stability. Mayo Clinic confirms Kegels as a top recommendation for women during pregnancy and postpartum (https://www.mayoclinic.org/).

2. Supported Deep Squats for Opening the Pelvis

Deep squats gently stretch and strengthen the pelvic floor while improving circulation to the hips.
Place your back against a wall, lower slowly into a squat, and keep your heels grounded.
Hold for 20–30 seconds.

This exercise improves flexibility and prepares the body for birth while reducing postpartum tension.

3. Pelvic Tilts for Back Pain Relief

Pelvic tilts strengthen the deep core while reducing common pregnancy back pain.
Lie on your back (or stand against a wall if pregnant in the third trimester), inhale, and gently rock your pelvis upward while tightening your abdomen.

A top recommendation from doulas because it helps the pelvic muscles relearn proper alignment after birth.

4. Bridge Pose to Rebuild Pelvic Stability

This gentle movement activates the glutes — essential supporters of the pelvic floor.
Lie on your back, feet planted, inhale, and lift your hips until your body forms a straight line.

Hold for 10 seconds, release, and repeat 10 reps.
Harvard Health notes that glute-pelvic coordination is crucial for pelvic floor strength (https://www.health.harvard.edu/).

5. Butterfly Stretch for Pelvic Relaxation

Strength is important — but so is learning to relax the pelvic floor.
Sit upright, bring your feet together, and let your knees fall outward.
Hold for 30–45 seconds while breathing deeply.

This stretch improves flexibility, reduces pelvic tension, and supports easier labor.

6. Cat-Cow Flow for Flexibility and Core Mobility

This yoga-inspired movement gently mobilizes your spine and pelvis, reducing stiffness from pregnancy and postpartum recovery.

Begin on hands and knees, arch your back upward (Cat), then drop your belly as you lift your gaze (Cow).
Repeat 10–15 cycles.

NIH research shows that spinal mobility exercises enhance pelvic floor coordination (https://www.nih.gov/).

7. Side-Lying Leg Lifts for Full Pelvic Support

The outer hip muscles work in tandem with the pelvic floor, especially during walking, lifting, and breastfeeding posture.
Lie on your side, lift your top leg slowly, and lower it with control.
Repeat 12–15 times per side.

This strengthens the pelvic stabilizers that new moms rely on daily.

7 Doula Approved Pelvic Floor Exercises Every Pregnant Postpartum Mom Must Try 2 Fertiease

To support your recovery nutritionally as well, read our previous guide:
👉 7 Powerful Postpartum Nutrition Rules Every New Mom Should Follow

Final Thoughts

Your pelvic floor works harder during pregnancy and postpartum than almost any other muscle group in your body. Treating it with intentional strengthening — through doula-approved, safe, and simple exercises — can dramatically improve core stability, bladder control, childbirth preparation, and long-term recovery. Just a few minutes a day creates meaningful change.

What is your reaction to this article?

0 I like 2 I liked it 0 Wow 0 Sad 0 Annoying