Today we are doing an 8-minute postpartum pelvic floor exercises to heal your pelvic floor! It’s great for right after birth and to use life-long. If you don’t use it you lose it! These will help you control your bladder and stop leaking a little when you sneeze, laugh or jump. It can help control passing gas, shrink your uterus back, bring blood flow and increase healing. Unless you had a complication, it’s likely you can start gentle pelvic floor contractions after your birth and then increase strength as you heal. Of course always check with your own provider.
You will want to avoid pelvic floor contractions if you have a hypertonic pelvic floor (tight pelvic floor):
You can do these stretches if you have a tight pelvic floor:
If you have diastasis recti or you are newly postpartum (12 weeks) then try videos from this playlist:
Or if you are’t sure what video to start with and you just want step-by-step daily instructions you can start my 30-day core healing program. You get a new 10-min core healing video daily for 30 days.
C-Section Recovery Playlist:
How to engage your core:
How to breath during exercise:
Diastasis Recti Healing Guide:
Post Pregnancy Weight Loss Course (includes 4 meal plans by Dietitian):
Guide to postpartum weight loss while increasing breastmilk supply:
Postpartum Monthly Workout Plan:
Foods to increase milk supply:
Some other videos you may enjoy:
15 minute postpartum workout:
After c-section exercises:
Postnatal Pilates and Core Healing:
Diastasis Recti Exercises Playlist:
Diaphragmatic Breathing Video:
How to engage your core correctly:
Check with your doctor before starting this or any exercise routine. Wait until you get clearance (usually 4-6 weeks or 6-8 weeks after a c-section). Don’t do anything that feels painful or unsafe. Don’t do any movement that causes you pain, discomfort or doming of your stomach. You are responsible for your own safety. Full disclaimer at the bottom.
Jessica Pumple is a registered dietitian, and pre & postnatal fitness instructor and certified pregnancy and postpartum core exercise specialist (CPES). She helps pregnant women stay fit, have healthy babies, and easier labors. She helps new moms with postpartum recovery, to heal and strengthen their core and lose the baby weight.
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Disclaimer: This is general postnatal fitness only. Please check with your doctor or health care provider to see if this video is safe for you. You are responsible for your own safety. Don’t do anything that feels unsafe for you or baby. Stop if you have any pain or discomfort, bleeding, chest pain or shortness of breath, dizziness or if you feel unwell. P&P Health Inc., Pregnancy and Postpartum TV and Jessica Pumple are not liable in any way for any injury, loss, damages, costs or expenses suffered by you in relation to this video or its content.
Music: Epidemic Sound
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