Doula-Approved: Simple Pelvic Floor Exercises for Pregnancy & Postpartum
While my spa work is all about nurturing your body and mind, my doula training adds another layer of support, especially for moms-to-be and new moms. One of the most common topics I get asked about? Pelvic floor health.
Your pelvic floor is like the unsung hero of pregnancy and postpartum recovery — it supports your bladder, bowel, and uterus, and when it’s strong and flexible, it can make everything from labor to healing smoother. The best part? You don’t need a fancy gym membership to take care of it. Here are a few simple exercises I love to recommend.
1. Gentle Kegels
How: Squeeze and lift your pelvic muscles (like you’re stopping the flow of urine), hold for 3–5 seconds, then relax.
Why: Strengthens the pelvic floor and can improve bladder control.
Doula Tip: Don’t overdo them — a mix of strength and relaxation is key for labor.
2. Deep Squats
How: With feet slightly wider than hip-width, slowly lower into a squat, keeping your back straight. Hold for a few breaths.
Why: Opens the pelvis, builds lower body strength, and helps with flexibility for birth.
Optional Tool: A squatty stool or yoga block can make this more comfortable if you’re pregnant.
3. Pelvic Tilts (on hands and knees)
How: On all fours, gently arch your back (like a cat) and then release to a neutral position.
Why: Relieves lower back tension and strengthens deep core muscles.
4. Bridge Pose
How: Lie on your back (or elevated on pillows during pregnancy), bend knees, and lift your hips while squeezing your glutes.
Why: Strengthens the pelvic floor and glutes, which work together for stability.
5. Birth Ball Circles
How: Sit on a birth ball and gently roll your hips in circles.
Why: Encourages hip mobility and relaxation — plus, it feels amazing in late pregnancy.
My Go-To Product Recommendation
If I could only recommend one tool for pelvic floor support, it would be a yoga or birth ball. It’s perfect for gentle exercises, prenatal sitting positions, and even labor comfort.
Every body is different, and the best pelvic floor routine is one that feels good for you. Always check with your doctor or midwife before starting new exercises, especially during pregnancy or postpartum recovery.
If you want me to create a gentle spa-inspired prenatal or postpartum routine that pairs with these exercises, let me know — I’m working on a special Bee Belly + Glow package for moms! 💛
