Pelvic floor exercises

The NHS describes them like this: squeeze and draw in your bottom as if holding in wind, and squeeze around your vagina and bladder. Do long squeezes held for up to 10 seconds, and quick short squeezes. Aim for 10 repeats, at least 3 times a day, and keep breathing normally. Make sure you do not pull in your stomach when you squeeze. The NHS says these can help with leaks and prolapse. If you had stitches, see looking after your stitches.

The gap in your tummy muscles

During pregnancy, the two sides of your stomach muscles can separate. This is called diastasis recti. The NHS says the muscles usually separate by about 2 finger widths and usually return to normal by 8 weeks. To check, use the tips of your fingers to feel between the edges of the muscles, above and below your belly button.

If the gap is still obvious at 8 weeks, contact your GP, who may refer you to a physiotherapist.

What to avoid at first

The NHS says to avoid sit-ups, planks, high-impact exercise, straining on the toilet and heavy lifting at first.

A gentle stomach exercise

The NHS suggests lying on your side with your knees slightly bent. Gently draw in your lower stomach, squeeze your pelvic floor, hold for a count of 10, and repeat up to 10 times.

Looking after your back

  • Support your lower back while feeding.
  • Kneel or squat for low tasks.
  • Change nappies on a raised surface, without leaving your baby unattended.
  • Bend your knees when lifting.

Getting help

You can ask a GP or health visitor about physical problems at any time. The NHS says your postnatal check at about 6 to 8 weeks is a good time to raise any physical or mental health concerns, such as trouble passing wind or holding in wee.

Questions people ask

When can I start pelvic floor exercises?

The NHS recommends pelvic floor exercises after birth and doesn’t give a start date. Ask your midwife if you’re unsure, especially after stitches or a caesarean.

Do I need a physio?

Not always. If the gap in your tummy muscles is still obvious at 8 weeks, your GP may refer you to one.

Is leaking wee normal?

It’s common, and pelvic floor exercises can help. If it doesn’t improve, tell your GP or health visitor.

Read next

Sources: NHS: your post-pregnancy body; NHS: your 6-week postnatal check; NHS: early days after the birth.

This is general information based on NHS guidance. Every body is different, so speak to your midwife, health visitor or GP if you’re unsure about anything.