Continence. Strength. Body Awareness. Step by Step Back.
After pregnancy and birth, the pelvic floor is stretched, exhausted, often injured. This 12-week program guides you gently, progressively, and scientifically back to full strength — without pressure, without overload.
Important medical notice: Start pelvic floor training only after consulting your midwife or gynaecologist — typically from week 6 postpartum (postnatal check-up). For a caesarean section or complications such as a 3rd or 4th degree perineal tear, a longer rest period applies. The program deliberately starts at minimal intensity and increases only according to your body's feedback. If you experience pain, pressure downward, or worsening of existing complaints: stop immediately and seek medical advice.
Postpartum pelvic floor rehabilitation is far more than incontinence prevention. Here is what this training really does for you:
The pelvic floor stretched by pregnancy and birth is progressively and step-by-step rebuilt — without overload, in tune with your healing process.
+45% muscle strength after 12 wkLeaking when laughing, coughing, or exercising after birth is common — but not normal and not permanent. Structured training demonstrably helps and works quickly.
87% reduction (Mørkved 2003)Gentle pelvic floor exercises help to mobilise perineal and caesarean scars, release adhesions, and reduce sensory loss.
Weeks 3–6 in the programA trained pelvic floor demonstrably contributes to sexual sensitivity and orgasm quality — an important aspect of rehabilitation that is rarely discussed.
Ferreira et al., 2015The pelvic floor, deep abdominal muscles, and back extensors work as a unit. Postpartum pelvic floor training demonstrably reduces lumbar-pelvic pain after birth.
Gagnon et al., 2016Synergistic pelvic floor training with breath control supports the closure of the abdominal gap (diastasis recti) — a common problem after pregnancy.
Lee & Hodges, 2016Each phase builds on the previous one. The program begins so gently you barely notice you are training — and ends with genuine strength and control.
No strength training — just awareness. You learn to feel your pelvic floor again, to consciously release it, and to establish the connection between breath and pelvic floor.
First short contractions — slow, controlled. The focus is on cleanly activating slow-twitch fibers (Type I), which are responsible for sustained tone and continence.
Hold duration and intensity increase gradually. You develop the ability to consciously control the pelvic floor under everyday load (coughing, lifting, laughing).
Full rehabilitation: combination of long holds and pulsation exercises. Your pelvic floor is now as strong as before birth — or stronger.
All exercises are bodyweight-based, can be done lying down, and take 5–10 minutes daily. Progressively scaled through the program.
Conscious relaxation and lengthening of the pelvic floor. Counter-intuitive, but essential for postpartum healing and scar mobilisation.
From Week 1Coordination of the diaphragm and pelvic floor through targeted breathing exercises. Safely builds intra-abdominal pressure.
From Week 1Slow, sustained contractions of Type I muscle fibers. The foundation for sustained tone, continence, and holding under everyday load.
From Week 3Guided opening and closing movement for greater body awareness. Especially effective for scar tissue after episiotomy.
From Week 3Building maximum hold endurance. Final stage of the program — keeps the pelvic floor stable and responsive even in stress positions.
From Week 9This program is based on the strongest available clinical studies on postpartum pelvic floor rehabilitation.
Randomized controlled trial on 301 first-time mothers. Structured postpartum pelvic floor training reduced stress incontinence by 87% compared to the control group — with only 8 weeks of training.
Mørkved S, Bø K. BJOG. 2003;110(1):27–34.Systematic Cochrane review of 22 RCTs (8,485 women): pelvic floor training halves the risk of persistent incontinence after birth. Recommendation: start in the early postpartum phase.
Boyle R et al. Cochrane Database Syst Rev. 2012;10:CD007471.Free, no registration. Gentle and at your own pace.
Every week without training is a week of healing missed.