Why Standard Pelvic Floor Exercises Aren’t Enough for Fit Mums Returning to the Gym or Running
The Truth About Postpartum Pelvic Floor Exercises
If you’ve had a baby, you’ve probably been told to “do your pelvic floor exercises.” Usually, that means the classic squeeze and lift—as if you were stopping the flow of urine.
These basic pelvic floor exercises after pregnancy are important, but here’s the problem: they’re not designed to get you back to the gym, running, or lifting weights postpartum.
And for fit, active mums who want to return to running or high-intensity exercise, this gap is exactly why so many experience ongoing issues.
Why Stock Standard Pelvic Floor Exercises Fall Short
Most traditional postpartum programs stop at gentle contractions done in lying or sitting. They help wake the muscles up after pregnancy, but they don’t prepare you for the real demands of training.
That’s why many mums experience problems when they try to return to exercise:
Leaking during running, jumping, or sneezing
Pelvic heaviness or dragging sensations
Hip, back, or core pain during workouts
Pelvic floor symptoms that re-appear years later—after another baby or even during menopause
It’s not that mums are doing their rehab wrong. It’s that the exercises are too basic for the reality of postpartum fitness and performance.
What Active Mums Actually Need for Pelvic Floor Recovery
The pelvic floor doesn’t work in isolation. It’s part of a dynamic system that includes your:
Diaphragm (breathing + pressure management)
Core muscles (deep abdominals and stabilisers)
Glutes and hips (power and stability for running and lifting)
For a fit mum to safely return to exercise postpartum, pelvic floor training needs to include:
Breath control under load
Impact preparation for running/jumping
Integration with core and hip strength
Progressive exposure to real-world movements
If you want a 4 pelvic floor exercises that address these areas follow this link :
Beyond Kegels: Functional Pelvic Floor Exercises for Fit Mums
Instead of stopping at “squeeze and lift,” functional pelvic floor rehab focuses on exercises that:
Train coordination with breath
Challenge the pelvic floor under load
Prepare for impact and endurance demands
Build confidence for gym and running performance
This is how mums can return to the gym or running postpartum without fear of setbacks—and reduce the risk of complications down the track.
