TL;DR

• Pelvic floor and core strength are key after childbirth, supporting bladder control, posture, stability, and everyday movements like sitting cross-legged, lifting, and squatting.

• Start with simple daily moves such as kegels, bridge pose, cat cow, seated pelvic tilts, and side- lying leg lifts for a few minutes a day.

• Expect benefits like fewer leaks, less back and hip pain, faster healing, better posture, and more energy for childcare and household tasks.

• Guided postnatal classes provide a structured approach, progressive routines, and practical resources to help you recover with confidence.

• Pair exercise with basics like balanced nutrition, good hydration, gentle yoga and stretching, proper posture, mindful breathing, and adequate rest.

As an Indian mom, do you find yourself struggling with back pain, pelvic discomfort, or even urinary leakage after childbirth? These common postpartum issues can make everyday tasks like lifting your baby, sitting cross-legged for pooja, or even bending down to clean feel challenging.

Here’s the bright side: you can start feeling better right away. Pelvic floor and core exercises are the ultimate solution. By strengthening these muscles, you can ease discomfort, improve bladder control, and support your body’s recovery. 

Whether you had a C-section or normal delivery, these exercises are designed to restore your strength and energy so you can feel more confident and comfortable as you manage the demands of motherhood. A few minutes a day can truly make a difference in your postpartum recovery journey.

Let's explore simple exercises, tips, and the benefits of focusing on your pelvic floor and core to help you feel stronger, more flexible, and ready to embrace the busy days ahead.

The muscles that matter most after childbirth

Your pelvic floor and core muscles are the unsung heroes of your daily movements, especially after childbirth. The pelvic floor muscles support the uterus, bladder, and bowels, and they become even more important after a normal or cesarean delivery. These muscles play a crucial role in keeping things in place and maintaining bladder control.

The core muscles, including those around your abdomen and lower back, help improve your posture, stability, and energy. For Indian moms, these muscles are constantly engaged in everyday tasks like sitting cross-legged during pooja, lifting children, or squatting while cooking and cleaning. 

Strengthening both your pelvic floor and core muscles will help you regain strength and confidence in your movements as you recover postpartum. Incorporating pelvic floor and core exercises into your routine will support your body’s recovery and improve your daily comfort. 

With just a few minutes of exercise each day, you’ll feel stronger and more capable in all those little things that matter. For Indian moms, postpartum recovery isn’t just about resting; it’s about regaining strength to handle daily life with ease. 

Every day exercises you can fit into your schedule

Postpartum recovery for you doesn’t need to be complicated. With a few simple exercises, you can help strengthen your pelvic floor and core muscles, making your recovery easier and faster. Here are some exercises you can do right at home, without needing special equipment:

Kegel: This exercise strengthens the pelvic floor muscles. It’s a simple exercise that can help with bladder control and support your recovery after giving birth.

Bridge pose (Setu Bandhasana): This yoga-based pose is safe for postpartum recovery and helps activate your core and glutes. Lying on your back, lift your hips and squeeze your glutes, which helps strengthen the muscles around your lower back and pelvis.

Cat-cow stretch: 

This gentle stretch helps relieve back tension and strengthen the core. It’s especially helpful for Indian moms who sit on the floor or squat often, easing the strain on their spines and improving flexibility.

Seated pelvic tilts: 

Sit comfortably on the floor or sofa and gently tilt your pelvis forward and backward. This simple move strengthens the pelvic floor and can help relieve lower back discomfort.

Side-lying leg lifts:

Lie on your side, lifting one leg at a time. This exercise strengthens your hips and thighs, helping with everyday movements like lifting your baby.

These exercises are simple, effective, and fit into your busy life, helping you regain strength, flexibility, and energy as you recover from childbirth.

The real-life benefits for Indian moms

For Indian moms, pelvic floor and core exercises are not just about getting back in shape; they’re about feeling stronger, more confident, and ready for everyday life with your baby. Here’s how these exercises can make a big difference in your postpartum recovery:

Reduces urinary leakage: As Indian moms, we’re often doing everything from lifting heavy bags of groceries to running after your child. Sometimes, simple things like laughing, sneezing, or lifting can lead to unexpected leaks. Strengthening the pelvic floor through simple exercises like Kegels can help prevent this, giving you confidence while enjoying life’s little moments.

Eases back and hip pain: Whether you're spending hours in the kitchen preparing meals or sitting cross-legged for pooja or family time, these activities can put a strain on your back and hips. Pelvic floor and core exercises, like the Cat-Cow stretch and Bridge Pose, help reduce this tension and ease discomfort, making it easier to move around and carry out everyday tasks.

Supports faster recovery: Recovering after childbirth can take time, but strengthening your core and pelvic floor muscles helps speed up the process. These exercises promote better circulation, reduce swelling, and restore muscle tone, helping you feel more energetic and ready for motherhood.

Increases stamina for daily routines and childcare: Parenting can be exhausting, especially when you’re constantly lifting, bending, and carrying your baby. Strengthening your core muscles increases stamina, making it easier to tackle everyday activities, from cleaning to lifting your baby. You’ll feel more energized, even after a long day.

By including these simple exercises in your routine, you’ll find yourself stronger, more flexible, and more prepared for the beautiful, busy days of motherhood. 

Postnatal classes – guided support for recovery

After giving birth, your body has been through so much, and it’s essential to give it the care it needs to heal and regain strength. Postnatal classes play a huge role in guiding you through this recovery process, offering expert support and safe exercises tailored to your needs as a new mom.

Our postnatal classes are designed with Indian moms in mind, addressing the unique challenges you face. Whether you had a C-section or a natural birth, our program is adaptable to your recovery stage. You’ll receive expert guidance on pelvic floor and core exercises, areas that are often overlooked but are crucial for a fast recovery. 

For example, many moms experience back pain or pelvic discomfort after childbirth, especially after lifting their babies or carrying heavy items. Our classes teach you how to strengthen your core and pelvis, improving posture and reducing pain.

One of the best parts of our postnatal program is the structured routines. 

• Over six months, you’ll follow a step-by-step approach with six different routines, each lasting 15 days. These routines are designed to progress at a pace that’s comfortable for your body, so you’re not overwhelmed, just steadily building strength. 

• Bi-weekly group meetings with our expert provide you the opportunity to check in, ask questions, and stay motivated.

• Our handout booklet is packed with helpful tips, exercises, and resources to support you through your recovery. 

With expert guidance and a supportive community, you’ll feel confident in regaining your strength, flexibility, and energy as a new mom.

Lifestyle tips for faster recovery

• Focus on proper nutrition – Eat a balanced diet with iron-rich foods (like dal and spinach) and calcium (like milk and curd) to boost recovery and energy.

• Practice gentle yoga or stretching – Incorporate simple stretches and yoga poses like Setu Bandhasana to ease back pain, especially from sitting cross-legged for long periods.

• Stay hydrated – Drink plenty of water and traditional drinks like coconut water to keep your body hydrated and support healing.

• Prioritize rest – Take short naps when possible, and sleep when the baby sleeps to recharge your body.

• Gradual movement – Start with light walking around the house to build stamina, like when you’re doing chores or taking a small walk after meals.

• Proper posture – Be mindful of your posture while lifting your baby or sitting for long periods—use cushions or back support when breastfeeding or feeding your baby.

• Mindful breathing – Take a few minutes daily to practice deep breathing or meditation to relax your mind and reduce stress after a long day.

Final words

Recovery after childbirth isn’t a race; it’s a journey. By focusing on pelvic floor and core exercises, you’re giving yourself the strength to carry out everyday tasks with ease and comfort. With simple practices like joining pregnancy yoga classes and mindful movement, you can speed up your recovery while improving your posture, flexibility, and energy. 

These small steps add up, helping you feel confident and capable as you embrace the joys of motherhood. 

Start today with a few minutes of exercises, and watch how your body responds, ready to handle everything from lifting your baby to those busy moments in the kitchen.