Your pelvic floor muscles and core are weakened during pregnancy and labour which can leave you with symptoms such as leaking, back pain and pelvic pain, amongst others. 

Your pelvic floor muscles require targeted and specialised exercises that are done regularly in order to strengthen those muscles and alleviate your symptoms. 

Even if you’re currently experiencing no symptoms it’s important to strengthen and keep these muscles strong throughout future pregnancies and into your later years in life. 

Pelvic floor exercises aren’t just about kegels. In my experience, kegels become repetitive and boring which results in women not doing them and therefore not strengthening these muscles. 

In my classes, I aim to get you to strengthen your pelvic floor muscles through a variety of yoga based exercises which makes it enjoyable and gets my clients results. 

In this 20 minute class we practice some of the best postnatal pelvic floor exercises to build strength and restore function to your pelvic floor and core muscles. It’s important to focus on the body as a whole because everything is connected, so you’ll find a combination of lower and upper body strength based exercises in this class. 

When you first start strengthening these muscles, you might find it difficult to feel anything and even wonder if you’re doing it correctly. This is normal, it’s great to start gently and build from there. As your muscles start to build strength and you can really isolate those muscles you’ll begin to feel them fire. 

If you want to see improvements, it’s best to practice pelvic floor exercises in your fitness regime at least three times a week. Pelvic floor muscles respond well to consistent, progressive load, so it’s important to practice them regularly. 

If you’re looking for a shorter workout, you can try out this quick 10 minute standing core routine which is great for days when you are short on time but want to make sure you get your exercises done. 

If you are newly postpartum make sure you’ve been cleared by your health care professional before commencing exercise. This routine is honestly great for all women whatever stage of life you are in. We all need to be doing these exercises!