For years, new mums have been told the same thing after giving birth: “Don’t forget your Kegels.” While pelvic floor exercises absolutely have their place in postpartum recovery, many women are now discovering that healing after childbirth is about far more than endlessly squeezing pelvic muscles.
As a postnatal fitness expert, I often meet mums who believe Kegels are the single answer to every postpartum issue — from bladder leaks to weak abs and lower back pain. But the truth is much more nuanced. In fact, focusing only on Kegel exercises can sometimes delay recovery rather than improve it.
The postpartum body goes through enormous physical, hormonal, and emotional changes. Recovering properly requires a full-body approach that supports breathing, posture, core function, movement patterns, strength, and nervous system regulation — not just pelvic floor contractions.
If you’re newly postpartum or still struggling months (or even years) after childbirth, here’s why postnatal fitness is about much more than Kegels alone.
Why Kegel Exercises Became So Popular
Kegel exercises were originally introduced to help strengthen the pelvic floor muscles, which support the bladder, uterus, and bowel. Pregnancy and childbirth place significant strain on these muscles, especially after vaginal delivery.
Weak pelvic floor muscles can contribute to:
- Urinary incontinence
- Pelvic organ prolapse
- Reduced core stability
- Lower back discomfort
- Pain during exercise
- Reduced pelvic support
Because of this, Kegels quickly became the standard recommendation for postpartum recovery. The idea seems simple: squeeze and release the pelvic floor repeatedly to rebuild strength.
And yes — for some women, they can be incredibly beneficial.
But the problem begins when Kegels are treated as the only solution.
The Postpartum Body Is Connected
Your body doesn’t work in isolated parts. The pelvic floor is deeply connected to your:
- Diaphragm
- Deep abdominal muscles
- Glutes
- Spine
- Rib cage
- Breathing mechanics
This system is often referred to as the “core canister.” When one area isn’t functioning properly, the others compensate.
That means doing hundreds of Kegels without addressing breathing, posture, or abdominal recovery may not fix the root cause of postpartum symptoms.
For example, many women experiencing bladder leaks actually have an overly tight pelvic floor rather than a weak one. In these cases, more Kegels can increase tension and worsen symptoms.
Breathing Matters More Than Most New Mums Realise
One of the first things I assess in postpartum clients is breathing mechanics.
Pregnancy changes the way women breathe. As the baby grows, the diaphragm becomes compressed, ribs flare outward, and abdominal pressure shifts. After birth, many women continue using dysfunctional breathing patterns without realising it.
Shallow chest breathing can place unnecessary pressure on the pelvic floor and core.
Learning how to breathe properly again can:
- Reduce pelvic pressure
- Improve core activation
- Support abdominal healing
- Ease tension in the pelvic floor
- Improve posture
- Help manage stress and anxiety
This is why postnatal recovery programmes increasingly prioritise diaphragmatic breathing before introducing more intense exercises.
It’s Not Just About “Getting Your Body Back”
Social media has created unrealistic expectations for postpartum women. Many feel pressure to “bounce back” within weeks of giving birth.
But postpartum recovery should focus on function, healing, and long-term health — not shrinking your waistline immediately.
The body has just spent nine months growing and delivering a baby. Recovery takes time.
Instead of rushing into intense workouts or obsessing over flat stomachs, postnatal fitness should aim to:
- Restore core function
- Rebuild strength safely
- Improve mobility
- Support mental wellbeing
- Prevent injury
- Reduce pain
- Improve daily movement
A strong postpartum body is far more important than rapid weight loss.
The Truth About Diastasis Recti
Many postpartum women experience diastasis recti — a separation of the abdominal muscles caused by pregnancy.
Contrary to popular belief, endless crunches and Kegels won’t necessarily heal it.
In fact, traditional abdominal exercises done too early can worsen abdominal pressure and delay healing.
Effective recovery often involves:
- Breathwork
- Deep core activation
- Pelvic alignment
- Controlled movement patterns
- Progressive strength training
Healing diastasis recti is less about “closing the gap” and more about restoring tension and function to the abdominal wall.
Why Glute Strength Is Essential After Birth
One commonly overlooked area in postpartum recovery is the glutes.
During pregnancy, posture changes significantly. Many women develop weakened glutes and compensatory movement patterns that contribute to:
- Hip pain
- Lower back pain
- Pelvic instability
- Poor posture
- Core weakness
Strengthening the glutes helps support the pelvis and reduce strain on the lower back and pelvic floor.
Simple exercises such as bridges, supported squats, and controlled resistance work can make a huge difference when introduced appropriately.
Pelvic Floor Muscles Can Be Too Tight
This surprises many women.
Not every pelvic floor issue is caused by weakness. Some women actually have pelvic floor muscles that are excessively tense or overactive.
Symptoms of an overactive pelvic floor can include:
- Painful intercourse
- Difficulty relaxing
- Pelvic pain
- Constipation
- Urinary urgency
- Hip tension
- Tailbone discomfort
In these situations, repeatedly performing Kegels may worsen symptoms.
Instead, recovery may involve:
- Relaxation techniques
- Stretching
- Breathing exercises
- Nervous system regulation
- Gentle mobility work
- Pelvic floor physiotherapy
This is why individual assessment matters so much in postpartum care.
Walking Is One of the Best Postnatal Exercises
Many mums underestimate the power of walking.
Gentle walking supports circulation, mobility, mental health, and recovery without excessive pressure on healing tissues.
Walking can help:
- Boost energy levels
- Improve mood
- Reduce stiffness
- Encourage blood flow
- Support cardiovascular fitness
- Aid stress management
The key is gradual progression rather than jumping straight into high-impact exercise.
High-Impact Exercise Isn’t Always the First Step
Many women rush back into running, HIIT workouts, or intense gym sessions before their bodies are ready.
But postpartum tissues need time to recover.
Returning to high-impact exercise too early may contribute to:
- Pelvic floor dysfunction
- Leaking
- Back pain
- Core instability
- Heaviness or pressure symptoms
A safer approach involves rebuilding foundational strength first.
This often includes:
- Breathwork
- Core coordination
- Pelvic floor integration
- Strength training
- Gradual return to impact
Postnatal fitness should be progressive, not rushed.
Sleep and Stress Affect Recovery Too
Exercise is only one piece of the postpartum puzzle.
New motherhood often involves sleep deprivation, hormonal fluctuations, emotional stress, and mental overload. These factors influence healing more than many people realise.
Chronic stress can affect:
- Muscle tension
- Hormone balance
- Energy levels
- Recovery capacity
- Nervous system regulation
Sometimes the most effective recovery tools include:
- Rest
- Nourishment
- Hydration
- Gentle movement
- Emotional support
- Nervous system calming techniques
Fitness should support recovery — not add more stress.
Every Postpartum Journey Is Different
No two postpartum recoveries look exactly the same.
Factors influencing recovery include:
- Birth experience
- C-section or vaginal delivery
- Pelvic floor trauma
- Sleep quality
- Feeding demands
- Hormonal changes
- Pre-pregnancy fitness
- Emotional wellbeing
This is why blanket advice like “just do your Kegels” is far too simplistic.
Some women benefit from pelvic floor strengthening. Others need relaxation, mobility, or full-body rehabilitation instead.
A personalised approach is always best.
What a Balanced Postnatal Fitness Routine Looks Like
An effective postpartum fitness plan usually includes a combination of:
Breathwork
To restore diaphragm and core coordination.
Core Rehabilitation
Focusing on deep abdominal activation rather than crunches.
Pelvic Floor Training
Including both strengthening and relaxation when needed.
Mobility Exercises
To reduce stiffness and improve movement quality.
Strength Training
To rebuild muscle safely and support long-term health.
Walking and Low-Impact Cardio
To improve endurance without excessive strain.
Recovery Practices
Including sleep, hydration, stress management, and nourishment.
This holistic approach helps women feel stronger, more confident, and more functional in everyday life.
The Bottom Line
Kegel exercises are not useless — far from it. For many women, they are an important part of postpartum recovery.
But they are only one piece of a much bigger picture.
The postpartum body deserves comprehensive care that goes beyond quick fixes and outdated advice. True recovery involves reconnecting with the entire body, restoring movement patterns, rebuilding strength, and supporting overall wellbeing.
If you’re postpartum and still struggling with leaks, weakness, pain, or discomfort, know this: you do not need to endlessly squeeze your pelvic floor in hopes everything will magically improve.
Sometimes the most effective healing comes from stepping back, looking at the body as a whole, and approaching recovery with patience, balance, and expert guidance.
Because postnatal fitness isn’t just about Kegels — it’s about helping women feel strong, supported, and healthy for the long term.
For years, new mums have been told the same thing after giving birth: “Don’t forget your Kegels.” While pelvic floor exercises absolutely have their place in postpartum recovery, many women are now discovering that healing after childbirth is about far more than endlessly squeezing pelvic muscles.
As a postnatal fitness expert, I often meet mums who believe Kegels are the single answer to every postpartum issue — from bladder leaks to weak abs and lower back pain. But the truth is much more nuanced. In fact, focusing only on Kegel exercises can sometimes delay recovery rather than improve it.
The postpartum body goes through enormous physical, hormonal, and emotional changes. Recovering properly requires a full-body approach that supports breathing, posture, core function, movement patterns, strength, and nervous system regulation — not just pelvic floor contractions.
If you’re newly postpartum or still struggling months (or even years) after childbirth, here’s why postnatal fitness is about much more than Kegels alone.
Why Kegel Exercises Became So Popular
Kegel exercises were originally introduced to help strengthen the pelvic floor muscles, which support the bladder, uterus, and bowel. Pregnancy and childbirth place significant strain on these muscles, especially after vaginal delivery.
Weak pelvic floor muscles can contribute to:
- Urinary incontinence
- Pelvic organ prolapse
- Reduced core stability
- Lower back discomfort
- Pain during exercise
- Reduced pelvic support
Because of this, Kegels quickly became the standard recommendation for postpartum recovery. The idea seems simple: squeeze and release the pelvic floor repeatedly to rebuild strength.
And yes — for some women, they can be incredibly beneficial.
But the problem begins when Kegels are treated as the only solution.
The Postpartum Body Is Connected
Your body doesn’t work in isolated parts. The pelvic floor is deeply connected to your:
- Diaphragm
- Deep abdominal muscles
- Glutes
- Spine
- Rib cage
- Breathing mechanics
This system is often referred to as the “core canister.” When one area isn’t functioning properly, the others compensate.
That means doing hundreds of Kegels without addressing breathing, posture, or abdominal recovery may not fix the root cause of postpartum symptoms.
For example, many women experiencing bladder leaks actually have an overly tight pelvic floor rather than a weak one. In these cases, more Kegels can increase tension and worsen symptoms.
Breathing Matters More Than Most New Mums Realise
One of the first things I assess in postpartum clients is breathing mechanics.
Pregnancy changes the way women breathe. As the baby grows, the diaphragm becomes compressed, ribs flare outward, and abdominal pressure shifts. After birth, many women continue using dysfunctional breathing patterns without realising it.
Shallow chest breathing can place unnecessary pressure on the pelvic floor and core.
Learning how to breathe properly again can:
- Reduce pelvic pressure
- Improve core activation
- Support abdominal healing
- Ease tension in the pelvic floor
- Improve posture
- Help manage stress and anxiety
This is why postnatal recovery programmes increasingly prioritise diaphragmatic breathing before introducing more intense exercises.
It’s Not Just About “Getting Your Body Back”
Social media has created unrealistic expectations for postpartum women. Many feel pressure to “bounce back” within weeks of giving birth.
But postpartum recovery should focus on function, healing, and long-term health — not shrinking your waistline immediately.
The body has just spent nine months growing and delivering a baby. Recovery takes time.
Instead of rushing into intense workouts or obsessing over flat stomachs, postnatal fitness should aim to:
- Restore core function
- Rebuild strength safely
- Improve mobility
- Support mental wellbeing
- Prevent injury
- Reduce pain
- Improve daily movement
A strong postpartum body is far more important than rapid weight loss.
The Truth About Diastasis Recti
Many postpartum women experience diastasis recti — a separation of the abdominal muscles caused by pregnancy.
Contrary to popular belief, endless crunches and Kegels won’t necessarily heal it.
In fact, traditional abdominal exercises done too early can worsen abdominal pressure and delay healing.
Effective recovery often involves:
- Breathwork
- Deep core activation
- Pelvic alignment
- Controlled movement patterns
- Progressive strength training
Healing diastasis recti is less about “closing the gap” and more about restoring tension and function to the abdominal wall.
Why Glute Strength Is Essential After Birth
One commonly overlooked area in postpartum recovery is the glutes.
During pregnancy, posture changes significantly. Many women develop weakened glutes and compensatory movement patterns that contribute to:
- Hip pain
- Lower back pain
- Pelvic instability
- Poor posture
- Core weakness
Strengthening the glutes helps support the pelvis and reduce strain on the lower back and pelvic floor.
Simple exercises such as bridges, supported squats, and controlled resistance work can make a huge difference when introduced appropriately.
Pelvic Floor Muscles Can Be Too Tight
This surprises many women.
Not every pelvic floor issue is caused by weakness. Some women actually have pelvic floor muscles that are excessively tense or overactive.
Symptoms of an overactive pelvic floor can include:
- Painful intercourse
- Difficulty relaxing
- Pelvic pain
- Constipation
- Urinary urgency
- Hip tension
- Tailbone discomfort
In these situations, repeatedly performing Kegels may worsen symptoms.
Instead, recovery may involve:
- Relaxation techniques
- Stretching
- Breathing exercises
- Nervous system regulation
- Gentle mobility work
- Pelvic floor physiotherapy
This is why individual assessment matters so much in postpartum care.
Walking Is One of the Best Postnatal Exercises
Many mums underestimate the power of walking.
Gentle walking supports circulation, mobility, mental health, and recovery without excessive pressure on healing tissues.
Walking can help:
- Boost energy levels
- Improve mood
- Reduce stiffness
- Encourage blood flow
- Support cardiovascular fitness
- Aid stress management
The key is gradual progression rather than jumping straight into high-impact exercise.
High-Impact Exercise Isn’t Always the First Step
Many women rush back into running, HIIT workouts, or intense gym sessions before their bodies are ready.
But postpartum tissues need time to recover.
Returning to high-impact exercise too early may contribute to:
- Pelvic floor dysfunction
- Leaking
- Back pain
- Core instability
- Heaviness or pressure symptoms
A safer approach involves rebuilding foundational strength first.
This often includes:
- Breathwork
- Core coordination
- Pelvic floor integration
- Strength training
- Gradual return to impact
Postnatal fitness should be progressive, not rushed.
Sleep and Stress Affect Recovery Too
Exercise is only one piece of the postpartum puzzle.
New motherhood often involves sleep deprivation, hormonal fluctuations, emotional stress, and mental overload. These factors influence healing more than many people realise.
Chronic stress can affect:
- Muscle tension
- Hormone balance
- Energy levels
- Recovery capacity
- Nervous system regulation
Sometimes the most effective recovery tools include:
- Rest
- Nourishment
- Hydration
- Gentle movement
- Emotional support
- Nervous system calming techniques
Fitness should support recovery — not add more stress.
Every Postpartum Journey Is Different
No two postpartum recoveries look exactly the same.
Factors influencing recovery include:
- Birth experience
- C-section or vaginal delivery
- Pelvic floor trauma
- Sleep quality
- Feeding demands
- Hormonal changes
- Pre-pregnancy fitness
- Emotional wellbeing
This is why blanket advice like “just do your Kegels” is far too simplistic.
Some women benefit from pelvic floor strengthening. Others need relaxation, mobility, or full-body rehabilitation instead.
A personalised approach is always best.
What a Balanced Postnatal Fitness Routine Looks Like
An effective postpartum fitness plan usually includes a combination of:
Breathwork
To restore diaphragm and core coordination.
Core Rehabilitation
Focusing on deep abdominal activation rather than crunches.
Pelvic Floor Training
Including both strengthening and relaxation when needed.
Mobility Exercises
To reduce stiffness and improve movement quality.
Strength Training
To rebuild muscle safely and support long-term health.
Walking and Low-Impact Cardio
To improve endurance without excessive strain.
Recovery Practices
Including sleep, hydration, stress management, and nourishment.
This holistic approach helps women feel stronger, more confident, and more functional in everyday life.
The Bottom Line
Kegel exercises are not useless — far from it. For many women, they are an important part of postpartum recovery.
But they are only one piece of a much bigger picture.
The postpartum body deserves comprehensive care that goes beyond quick fixes and outdated advice. True recovery involves reconnecting with the entire body, restoring movement patterns, rebuilding strength, and supporting overall wellbeing.
If you’re postpartum and still struggling with leaks, weakness, pain, or discomfort, know this: you do not need to endlessly squeeze your pelvic floor in hopes everything will magically improve.
Sometimes the most effective healing comes from stepping back, looking at the body as a whole, and approaching recovery with patience, balance, and expert guidance.
Because postnatal fitness isn’t just about Kegels — it’s about helping women feel strong, supported, and healthy for the long term.
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