5 Pelvic Floor Exercises Every New Mum Should Know | Post Natal Pilates in Epping

If you’ve recently had a baby, you’ve probably been told to “do your pelvic floor exercises.” But what if you’re not sure you’re doing them right, or you simply can’t feel anything happening?

Hi, I’m Karen Laing, Pilates teacher and women’s health coach teaching Postnatal Pilates in Epping, and I specialise in helping women reconnect with their bodies after pregnancy and birth.

In this post, I’ll share five simple pelvic floor exercises that will help you regain confidence, strength and control - whether you’re six weeks or six months postpartum.

These are gentle, practical and easy to do at home. And if you’re local, you can also join my Postnatal Pilates classes in Epping or book a private session for extra support and personalised guidance.

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Why Postnatal Pilates Matters

After pregnancy, your body deserves care, patience and a smart plan for recovery. Postnatal Pilates focuses on the deep core muscles, pelvic floor, and postural alignment that are often affected during pregnancy and birth.

Strengthening your pelvic floor can help with:

• Core stability and balance
• Back and hip comfort
• Bladder control
• Confidence and connection to your body again

You don’t need to be fit or flexible to start - you just need a little time and the right approach.

5 Gentle Pelvic Floor Exercises to Start With

1️⃣ Breathing & Awareness

Lie down comfortably with a cushion under your head.
Place your hands on your ribs and take a slow breath in, feeling your ribs expand into your hands.
As you exhale, gently feel your ribs soften and your tummy draw in slightly.

This helps your diaphragm and pelvic floor start working together naturally. Inhale to relax, exhale to gently lift.

2️⃣ Deep Core Connection

With your hands on your hips, take a big breath in.
On your out-breath, imagine lightly drawing your tummy away from your hands - not sucking in, just a soft activation.

This helps you reconnect your deep abdominal muscles, which are essential for pelvic floor and postnatal recovery.

3️⃣ Finding Your Pelvic Floor

Close your eyes and focus on the area between your pubic bone and tailbone.
On your exhale, imagine gently lifting and drawing up through your vagina and back passage, like you’re trying to stop yourself from passing wind.

This small, controlled lift is your pelvic floor working. Release completely on your in-breath.

4️⃣ Pelvic Tilts (The Blueberry Roll)

Imagine a plate balanced on your tummy with a blueberry in the middle.
Slowly tilt your pelvis so the blueberry rolls up to “12 o’clock”, then back to centre, then over to “3”, “6”, “9” and back again.

Tiny, slow movements will help release stiffness and bring gentle awareness to your pelvic area without strain.

5️⃣ Bridge with a Squeeze

Place a small cushion or soft ball between your knees.
Lift your hips into a bridge, inhale, and as you exhale, gently squeeze the cushion.
Feel your inner thighs and pelvic floor working together as you breathe out.

This move helps you rebuild strength through your hips and core - a fantastic addition to your postnatal recovery routine.

Bonus Tip

You can do these exercises lying down, on your side, or on all fours. Changing positions helps train your pelvic floor in different ways - just remember to keep your breath calm and relaxed.

Join a Postnatal Pilates Class in Epping

Postnatal Pilates in Epping

If you’re local to Epping, Theydon Bois, or the surrounding Essex area, join my next Postnatal Pilates course starting Wednesday 5th November.

🧘‍♀️ 7-week course includes bonus Christmas class
💬 Safe, supportive, small-group sessions
🤱 Suitable for mums from 6 weeks postpartum (after GP check)
📍 In-person in Epping
💻 Online options available

👉 Booking link: Postnatal Pilates Course – Epping
📩 Or DM / email me if you’d like to chat about your needs before joining.

Prefer 1:1 Support?

If you’d prefer private guidance or a bespoke recovery plan, I offer private postnatal Pilates and strength sessions either in person or online.

These sessions are perfect if you’re working with diastasis recti, pelvic floor weakness, or want a personalised programme to get back to running or exercise safely.

Ready to Reconnect with Your Body?

Start simple. Move gently.
And remember - something is always better than nothing.

Watch the full 5 Pelvic Floor Exercises video on YouTube here:
🎥 Watch Now

Then join me in class - your postnatal recovery starts here 💛