The pelvic floor is a hot topic in pregnancy, childbirth, and recovery - but surprisingly, many people don’t fully understand what it is (and yes, neither did we before we were pregnant!). So, let’s take a closer look. Your pelvic floor is a truly impressive network of muscles in your pelvic region. It evolved with our upright posture to literally prevent our organs from falling out, controls the sphincters of the bladder and bowel, and contributes to pleasurable sex.

Your pelvic floor consists of three muscle layers that work together with other muscle groups. It has three main functions: tension, relaxation, and support. During pregnancy, your pelvic floor not only carries your growing body weight but also the weight of your baby and uterus, before opening up fully during labor. It’s pretty amazing how our bodies work: for nine months, the pelvic floor is in "holding mode," only to open up fully within hours for birth. But this doesn’t happen by itself—it requires hormonal softening and mindful attention. That’s why conscious breathing exercises for tension and relaxation are highly recommended during pregnancy.

Some pregnant women feel their pelvic floor more intensely, especially when it’s under increased pressure from multiple pregnancies or larger babies. This is when pelvic floor training becomes crucial. If you’ve had a cesarean, pelvic floor exercises post-birth are still important, as the pelvic floor is under significant pressure during labor, especially as the baby’s head descends. Piece by piece, it stretches and opens to allow your baby’s head (typically 33-36 cm in circumference) to pass through.

You’ll feel the impact of this stress, especially when you first stand up after birth or in the early postpartum period. Your posture will shift—what was once a straight posture will temporarily become a hunched, bent-over walk. What your pelvic floor needs right now is strict rest. You can support this by:

• Resting in your postpartum bedrest, staying horizontal as much as possible
• Urinating regularly - ideally every 2-3 hours
• Breastfeeding while lying down
• Eating easily digestible food to keep your stool soft
• Using a toilet stool under your feet when you need to use the toilet
• Supporting uterine recovery, like through belly massages and frequent belly-down rest
• Starting gentle pelvic floor activation exercises in a lying position (wait at least one week if you have birth injuries)
• Avoiding heavy lifting—especially of older children
• Wearing a support belt or special support underwear if you feel a lot of pressure
• Always getting up and lying down from your side, never straight from your back

It’s normal to experience some incontinence or slight dribbling at first, but it should improve steadily over time.

Around a week postpartum, it’s important to begin awareness exercises for your pelvic floor muscles. If you had significant birth injuries, wait a bit longer. Learning to reconnect with your pelvic floor is the foundation for your ongoing recovery.

We’ve put together some specific exercises for you. They take just a few minutes a day and can easily fit into your new mom routine. After your postpartum period, we wholeheartedly recommend joining a pelvic floor recovery course, which is often covered by insurance. It's time well spent on yourself and your amazing body.

A strong, stable pelvic floor is essential and takes patience. Take good care of it, and take your time - it’s worth it.

Activating Your Pelvic Floor – Squeeze & Lift
This simple and effective technique from the wonderful Berlin-based Glücksmamas can help you feel and activate your pelvic floor. It’s all about tension and then lifting - Squeeze & Lift.

Here’s how to visualize the Squeeze part:

1. Close your anal sphincter—as if trying to hold in a fart.
2. Tighten your vagina—as if you were holding a tampon in place.
3. Close the opening of your urethra—as if you were stopping the flow of urine.

Now, for the Lift:
Imagine your bladder, uterus, and rectum inside a soap bubble, gently floating upward toward your abdomen.

Keep the surrounding muscles—your glutes, thighs, and outer abdominals—relaxed.

Does this sensation feel challenging? Take your time. Time for yourself, to tune into your body, your femininity. Your pelvic floor does far more than you realize.