10-Minute Postpartum Core Workout for Pelvic Floor Strength
TL;DR — What You’ll Learn in This Post
If you only have 10 minutes, you can still meaningfully support your postpartum core and pelvic floor.
In this post, you’ll learn:
Why postpartum recovery requires more than Kegels (but not zero Kegels)
How strength-based, full-body movement supports pelvic floor coordination
What types of postpartum exercises rebuild strength safely
A simple 10-minute postpartum core workout you can do at home
Before we dive in → grab my Pelvic Floor & Core Strengthening Flash Cards — a simple, visual way to reconnect your breath, deep core, and pelvic floor during everyday movement.
Why Postpartum Moms Need More Than Just Kegels
For years, postpartum moms have been told to “just do Kegels” to strengthen their pelvic floor. While pelvic floor contractions do have a place, the problem is this:
Your pelvic floor does not function in isolation. Think about your daily demands:
Lifting your baby (and the car seat)
Carrying laundry, groceries, or a toddler
Pushing a stroller
Squatting, bending, twisting, reaching — all day long
Your pelvic floor works as part of a pressure management system with your diaphragm, deep core, hips, and back. When Kegels are done alone — without breath, movement, or relaxation — they can:
Increase pelvic floor tension
Encourage breath-holding
Worsen symptoms like leaking, heaviness, or pain
That doesn’t mean we throw Kegels away entirely. It means we use them more intelligently — as part of coordinated movement.
Pelvic Floor Coordination: The Missing Piece
The pelvic floor needs to contract, relax, and respond to load. True pelvic floor strength comes from coordination, not constant tightening.
Here’s how it works:
Inhale: diaphragm descends, pelvic floor gently lengthens
Exhale: deep core and pelvic floor gently lift and support
This rhythm is what prepares your body for real-life demands — not endless isolated squeezes.
➡️ Learn More About 360 (Diaphragmatic) Breathing Here
Why Strength Training Supports Postpartum Core Recovery
1. It Builds Functional Strength
Functional strength training targets how your body moves in real life — squatting, hinging, lifting, rotating. These movements help retrain your postpartum core and pelvic floor to work together as a system.
When you perform movements like squats, deadlifts, or bridges (with breath awareness), you’re teaching your core how to support pressure, control, and coordination — things Kegels can’t do alone.
2. It Reconnects the Breath-Core-Pelvic Floor System
Every rep starts with breath.
When you inhale, your diaphragm moves down and your pelvic floor softens.
When you exhale, your deep core and pelvic floor gently lift.
This breath-core connection is the foundation of Postpartum Core Strengthening Exercises.
💡 Quick tip: Pair each movement with breath — exhale on effort, inhale to release.
3. It’s More Efficient — Especially for Busy Moms
You don’t need an hour. A focused 10-minute postpartum core workout 3–4x/week improves:
Core coordination
Pelvic floor control
Strength for lifting both babies
Endurance for long days and interrupted nights
Confidence in movement
Short, consistent workouts always outperform “I’ll start when I have more time.”
➡️ Learn More About Rebuilding Your Core after Pregnancy Here
Try This 10-Minute Postpartum Core + Pelvic Floor Workout
You can do this circuit at home — no fancy equipment needed.
Step-by-Step:
Diaphragmatic Breathing (1 minute)
Focus on slow inhales and long exhales. Feel your belly, ribs, and pelvic floor move together.
Bridge with Breath (2 minutes)
Exhale to lift, inhale to lower. Feel your glutes + core engage.
Quadruped Core Engagement (2 minutes)
On hands and knees, exhale to gently draw your core up and in — no sucking in!
Bodyweight Squats (2 minutes)
Inhale down, exhale up. Think about softening your pelvic floor on the way down, lifting gently as you rise.
Bird Dog or Modified Plank (2–3 minutes)
Maintain breath and alignment — no doming or gripping.
Optional: Add gentle rows or deadlifts with light weights to progress your Postpartum Core Strengthening.
👉 Want guidance while you move? My Pelvic Floor & Core Strengthening Flash Cards show you exactly how to coordinate breath, core, and pelvic floor during common exercises and daily tasks.
FAQs
1. Do I need to stop doing Kegels completely?
No. Kegels still have a role — especially for awareness and coordination. The key is not doing them in isolation or all day long. They work best when integrated into movement and breath.
2. When can I start postpartum strength training?
Most women can begin gentle breathing and core coordination early postpartum, with gradual progression after medical clearance. Always listen to your body and progress slowly.
➡️ Chat with your provider & Check Out ACOG guidelines for postpartum exercise
3. What if I have diastasis recti or prolapse?
You can still strength train. The focus should be on pressure management, controlled loading, and appropriate progressions.
➡️ Learn More about When to See a Pelvic Floor PT vs. When You Can Strengthen at Home
TL;DR — How to Strengthen Your Pelvic Floor Postpartum
Pelvic floor strength requires coordination, not constant tightening
Kegels are one tool — not the entire plan
Strength-based, full-body movement supports postpartum recovery
Pair breath with movement to manage pressure
Commit to 10 minutes, 3–4x/week
Ready to Feel Strong, Connected, and Capable Again?
To get support that actually fits your life, here’s where to begin:
👉 Download the Pelvic Floor & Core Strengthening Flash Cards
👉 Explore our Postpartum Recovery Guide
👉 Learn more about 1:1 pelvic health support
Disclaimer: This post is educational and not a substitute for medical care. If you have concerning symptoms, please consult your healthcare provider.