Which pelvic floor exercise is recommended postpartum?

• A. Kegel exercises to strengthen the pelvic floor and prevent incontinence
• B. Sit-ups
• C. Jumping jacks
• D. Weightlifting

Answer: (A)

Strengthening the pelvic floor after childbirth helps restore bladder control and support pelvic organs. Kegel exercises target the muscles that support the bladder and uterus, making them the most effective way to improve continence and reduce the risk of pelvic organ prolapse postpartum.

To perform them, contract the pelvic floor muscles as if you’re stopping urine flow, hold for 5–10 seconds, then relax for about 10 seconds. Repeat about 10 times per set, aiming for several sets throughout the day. Start gradually and avoid bearing down or using the abdomen, buttocks, or thighs. Build up slowly and progress as you’re comfortable.

Other activities like sit-ups, jumping jacks, or lifting heavy weights don’t specifically strengthen the pelvic floor and can increase intra-abdominal pressure, which may be less ideal early after birth. They can be considered later in recovery as advised by your clinician. If you have a cesarean birth, vaginal tears, diastasis recti, heavy bleeding, or pain, check with a healthcare provider before beginning or changing exercise.