11 Safe Kegel Exercises After Delivery (With Pictures)

After childbirth, it's vital for new mothers to reconnect with their pelvic floor muscles to promote healing and restore strength. Kegel exercises, which involve the deliberate contraction and relaxation of these muscles, can be an effective way to do this. Here are 11 safe Kegel exercises designed specifically for postnatal recovery. Each exercise focuses on gently re-engaging the pelvic floor and can be done at home with minimal disruption to your daily routine.

1. Basic Kegels: Start by sitting comfortably. Imagine you're trying to stop the flow of urine; gently squeeze and lift your pelvic floor muscles, holding for five seconds before relaxing. Repeat 10 times.

2. Slow Kegels: Similar to the basic version, but this time hold the contraction for a count of 10 before relaxing. This helps build strength over time.

3. Quick Flicks: Quickly contract and relax your pelvic muscles in rapid succession. Aim for 10 quick flicks, resting briefly between contractions.

4. Bridge Pose: Lie on your back with knees bent and feet flat. As you lift your hips into a bridge, engage your pelvic floor muscles. Hold for a few seconds before lowering.

5. Side Leg Lifts: While lying on your side, lift your top leg, ensuring your pelvic muscles are engaged. This not only targets the pelvic floor but also strengthens your hips.

6. Seated Leg Extensions: While sitting, extend one leg straight in front of you while keeping your pelvic floor engaged. Alternate legs for added variety.

7. Ball Squeeze: Sit with a soft ball or pillow between your knees. As you squeeze, engage your pelvic muscles, holding for a few seconds before releasing.

8. Kegel with Deep Breathing: Inhale deeply, allowing your abdomen to expand, and as you exhale, perform a Kegel contraction. This promotes relaxation and awareness of your muscles.

9. Squats: Standing with feet shoulder-width apart, perform a squat while engaging your pelvic floor. This exercise incorporates larger muscles, enhancing overall strength.

10. Wall Sit: Lean against a wall in a seated position with your knees bent. Hold this position for 30 seconds, keeping your pelvic muscles engaged.

11. Yoga Stretch: Finish with a gentle stretching pose, such as Child's Pose. Focus on deep breathing and relaxation, allowing the pelvic floor to gently release.

Incorporate these exercises into your daily routine, aiming for a few minutes each day. Not only will they help restore pelvic strength, but they can also improve overall well-being after delivery. Remember to consult with your healthcare provider before starting any new exercise regime, especially postnatal workouts.