Parenting and Pelvic Floor Health: Exercises to Strengthen and Recover

Let’s get real for a second: when most people think about fitness as parents, they picture squeezing in workouts between naps, meal prep, and work emails. Maybe it’s about losing baby weight, toning up, or finally feeling energized again. But there’s a hidden part of your body quietly running the show behind the scenes—your pelvic floor.

It doesn’t get talked about much (except in hushed conversations about leaking when you sneeze), but your pelvic floor is the foundation of so many things: your core strength, bladder control, posture, and even sexual health.

If you’ve ever…

• Leaked a little while laughing, coughing, or running,

• Felt “heavy” or weak in your core after pregnancy,

• Had lower back pain that just won’t quit, or

• Wondered why specific exercises feel more complicated now than before kids…

…then pelvic floor health might be the missing piece of your wellness puzzle.

And here’s the good news: with the right exercises and habits, you can strengthen and recover your pelvic floor, even as a busy parent. Let’s dive in.

What Is the Pelvic Floor, Anyway?

Imagine a hammock made of muscles stretching across the bottom of your pelvis. That’s your pelvic floor.

Its jobs are simple but crucial:

• Support your bladder, bowel, and (for moms) uterus.

• Control urination and bowel movements.

• Stabilize your spine and hips.

• Enhance sexual function and intimacy.

During pregnancy and childbirth, the pelvic floor gets stretched and stressed. But dads aren’t off the hook—chronic stress, poor posture, sitting all day, heavy lifting, or being overweight can also weaken it.

Why Parents Should Care About Pelvic Floor Health

Life after kids changes everything. Pelvic floor weakness or dysfunction can sneak into everyday parenting moments:

• Carrying a car seat awkwardly and feeling strain.

• Chasing a toddler and suddenly leaking urine.

• Lower back pain from hours of rocking or nursing.

• Feeling pressure or heaviness after long days on your feet.

Ignoring these signs can lead to bigger issues like pelvic organ prolapse or chronic pain. But here’s the thing: pelvic floor exercises don’t take long, and they can fit into your busy life. Just five minutes a day can make a world of difference.

Common Misconceptions

Before we get into exercises, let’s bust a few myths:

• “Kegels are all I need.”Kegels are fabulous, but your pelvic floor doesn’t live in isolation—it works with your core, glutes, and breath. Focusing only on Kegels can lead to imbalance.

• “I’ll just bounce back naturally.”Some people do, but many don’t. Pelvic floor recovery often requires intentional work, especially after childbirth.

• “Only moms need this.”Nope. Dads can experience pelvic floor dysfunction too, especially if they’re sedentary, overweight, or have chronic coughing (hello allergies).

Pelvic Floor-Friendly Lifestyle Habits

Before we move into exercises, a few day-to-day habits can help protect and strengthen your pelvic floor:

1. Watch your posture. Slouching puts downward pressure on your pelvic floor. Aim to sit tall, especially at your desk or while nursing.

2. Breathe properly. Avoid holding your breath during heavy lifting (like moving strollers or grocery bags). Exhale as you exert effort.

3. Stay hydrated and eat fiber. Straining during bowel movements weakens pelvic muscles.

4. Lift smart. Bend your knees, not your back, and exhale as you lift your kiddo.

These minor adjustments add up over time.

Exercises to Strengthen and Recover Your Pelvic Floor

Now for the fun part: practical, quick exercises you can do at home without equipment.

1. Diaphragmatic (Deep Belly) Breathing

Why: Your breath and pelvic floor are best friends. Deep breathing activates and relaxes the pelvic floor naturally.

How to do it:

1. Sit or lie down comfortably.

2. Place one hand on your chest and the other on your belly.

3. Inhale deeply through your nose, expanding your belly (not your chest).

4. As you exhale, gently draw your belly button toward your spine.

Do 5–10 breaths, 2–3 times a day.

2. Kegels (With Control)

Why: They strengthen the “squeeze” muscles that control bladder and bowel function.

How to do it:

1. Imagine stopping the urine flow (but don’t practice on the toilet).

2. Squeeze those muscles, hold for 3–5 seconds, then relax.

3. Rest fully between reps (relaxation is as vital as contraction).

Aim for 10 reps, 2–3 times a day.

3. Bridge with Pelvic Floor Engagement

Why: This ties your pelvic floor to your glutes and core.

How to do it:

1. Lie on your back, knees bent, feet hip-width apart.

2. Exhale as you lift your hips, squeezing your glutes and lightly engaging your pelvic floor.

3. Inhale as you lower back down.

Do 10–12 reps.

4. Bird Dog

   
   

Why: Strengthens your core and stabilizes your spine while engaging your pelvic floor.

How to do it:

1. Start on all fours, hands under shoulders, knees under hips.

2. Inhale, exhale as you extend your right arm forward and left leg back.

3. Keep your core tight and pelvic floor gently lifted.

4. Return and switch sides.

Do 8–10 reps on each side.

5. Squats (With Breath)

Why: Squats are functional—you do them and pick up kids and toys all day. Done with proper breathing, they strengthen both your legs and pelvic floor.

How to do it:

1. Stand with feet shoulder-width apart.

2. Inhale as you lower into a squat.

3. Exhale as you stand, gently lifting the pelvic floor and engaging the core.

Do 10–15 reps.

6. Cat-Cow Stretch

Why: Mobilizes your spine and helps coordinate breath with pelvic floor movement.

How to do it:

1. Start on all fours.

2. Inhale, arch your back (cow pose), relax your pelvic floor.

3. Exhale, round your spine (cat pose), and gently lift your pelvic floor.

Do 6–8 slow reps.

Recovery Tips for Moms Postpartum

If you’ve recently had a baby, recovery takes time. Here’s what to keep in mind:

• Start with breath. Diaphragmatic breathing is safe even in the early days.

• Don’t rush high-impact workouts. Jumping, running, or lifting too soon can worsen pelvic floor issues.

• Consider physical therapy. Many countries now recommend postpartum pelvic floor therapy—it’s worth asking your doctor.

• Listen to your body. Pain, heaviness, or leakage are signals to slow down and seek support.

Pelvic Floor Health for Dads

Men may not experience pregnancy, but pelvic floor health matters for them too. Weak pelvic floor muscles in men can lead to:

• Urinary leakage (especially after prostate surgery)

• Erectile dysfunction

• Lower back or hip pain

The good news? The same exercises—Kegels, bridges, bird dog—also work for dads. It’s genuinely a family-friendly routine.

Making It Fit Into Parenting Life

Here’s the most significant barrier for most parents: time. But the beauty of pelvic floor exercises is that you don’t need a 30-minute block. You can sprinkle them into your day:

• Do a few Kegels while brushing your teeth.

• Practice deep breathing during a nursing session.

• Try a set of bridges or squats while kids play on the floor.

• Bird dogs during tummy time with your baby beside you.

Think of it as “habit stacking”—attaching pelvic floor exercises to things you already do.

When to See a Professional

Pelvic floor health is not one-size-fits-all. You should talk to your doctor or a pelvic floor physical therapist if you notice:

• Persistent leakage (urine or stool)

• A feeling of heaviness or “falling out”

• Pain with sex

• Lower back or hip pain that won’t improve

Getting help is not a sign of weakness—it’s a sign of strength.

Encouragement for Parents

Listen—parenting is demanding. Your body has carried, birthed, lifted, rocked, and chased tiny humans. It’s normal for it to feel different. But strengthening your pelvic floor isn’t about perfection—it’s about giving yourself the foundation to move, play, and live fully with your kids.

You don’t need fancy equipment. You don’t need hours at the gym. You need a few mindful minutes a day.

Think of it as self-care that ripples outward. A stronger pelvic floor means:

• Less pain and more confidence,

• More energy to chase your kids,

• Better long-term health,

• And yes… even a better sex life (bonus!).

Final Thoughts

Pelvic floor health isn’t glamorous, but it’s powerful. As parents, we often put our needs last. But imagine how much more you could give—without leaks, without pain, with strength and confidence in your body.

Your pelvic floor is part of your parenting journey. Support it, and it will support you.

So here’s your challenge: starting today, spend five minutes a day on your pelvic floor. Breathe, squeeze, move. Your future self (and your kids) will thank you.