How do I do Kegel exercises after birth?

Bottom lineDo Kegels after birth by finding your pelvic floor muscles (the squeeze that stops urine flow and holds in wind), then squeezing and lifting them without tensing your buttocks or holding your breath, mixing slow holds with quick squeezes a few sets a day and building up over weeks; you can usually start soon after a vaginal birth, and see a physiotherapist if you leak, feel a bulge, or had a significant tear.

Kegels (pelvic floor exercises) strengthen the muscles that support your bladder, bowel, and uterus, which stretch and weaken during pregnancy and birth. You can usually start gentle Kegels soon after a vaginal birth, once you feel comfortable - check with your clinician after a complicated or assisted birth.

How to do them

1. Find the muscles - imagine stopping the flow of urine and holding in wind; that squeeze is your pelvic floor (don't actually practice while peeing)
2. Squeeze and lift those muscles, without tightening your buttocks, thighs, or holding your breath
3. Do slow holds (squeeze, hold for a few seconds, release) and quick squeezes
4. Aim for a few sets a day, building up the hold time and repetitions over weeks

Tips for success

• Breathe normally throughout
• Fit them into daily routines - feeding, waiting at lights - so you remember
• Be consistent - improvement takes several weeks

When to get help

See your clinician or ask for a women's health physiotherapist if you leak urine, can't feel the muscles working, feel heaviness or a bulge, or had a significant tear. Early pelvic floor therapy is very effective.

Femora helps you build a daily pelvic floor habit and track your recovery after birth.