Postpartum Pelvic Floor Exercises: How to Stop Leaking After Baby

Postpartum mum standing tall and supported after pelvic floor work

If you cross your legs every time you sneeze, dread star jumps at the gym, or rush to the loo the second you get home, you are in very good company. Bladder leaks after having a baby are incredibly common, and they are not something you simply have to put up with forever. The good news is that the right kind of pelvic floor work, done consistently, can make a real difference for a lot of mums.

Quick answerTo stop leaking after baby, retrain your pelvic floor with daily, well-coordinated lifts and full releases, breathe with the movement, build up the holds gradually, and add the muscles into everyday movement. Most mums need several weeks of consistent practice, and results vary, so see a women's-health physio if leaking is heavy or persistent.

Why do you leak after having a baby?

Pregnancy and birth put a lot of load on the pelvic floor, the sling of muscles that supports your bladder, bowel and womb. Carrying extra weight for nine months, hormonal changes, and the stretch of a vaginal birth can all leave these muscles weaker or less responsive. The result is often stress incontinence, where a cough, sneeze, laugh or jump pushes a little urine out before you can stop it.

This is so common that it is almost a rite of passage, but common does not mean normal or permanent. The pelvic floor is a muscle group, and like any muscle it responds to training. The aim is not just to squeeze harder, but to teach the muscles to switch on at the right time and then fully let go.

1 in 3women experience some urinary leaking in the year after giving birth

How do you find your pelvic floor muscles?

Before you can train the pelvic floor you need to feel it. Imagine you are trying to stop yourself passing wind and stop the flow of urine at the same time. You should feel a gentle lift and squeeze around your back passage and vagina. Your tummy, bottom and thighs should stay relaxed. If you feel your belly harden or your buttocks clench, you are likely recruiting the wrong muscles.

A quick check is to do a contraction in front of a mirror or with a clean fingertip in place, just to confirm you can feel a lift. Do not make a habit of stopping your urine mid-flow as a test, because doing that often can confuse the bladder.

How to do pelvic floor exercises step by step

Here is a simple, repeatable routine you can build into your day. Start lying down or sitting if that is easier, then progress to standing as you get stronger.

  1. Settle and breathe. Sit or lie comfortably, soften your jaw and shoulders, and take a few slow breaths so your tummy and ribs expand on the inhale.
  2. Lift on the exhale. As you breathe out, gently draw the pelvic floor up and in, as if lifting a blueberry with the muscles around your vagina and back passage.
  3. Hold briefly. Keep breathing and hold the lift for 3 to 5 seconds at first. Do not hold your breath or bear down.
  4. Fully release. Let everything go completely on the next inhale. The release matters as much as the lift, because a pelvic floor that is always tight cannot react well.
  5. Add quick flicks. After your slow holds, do a few fast, sharp lifts and releases. These train the muscles to react quickly when you sneeze or cough.
  6. Build up gradually. Aim for around 8 to 10 lifts, two or three times a day, increasing the hold time as it gets easier over the weeks.
  7. Use The Knack. Just before you cough, sneeze or lift your baby, consciously lift the pelvic floor first. This brace protects your bladder in real-life moments.

Want it laid out for you, day by day?

Our guided programme walks you through the exact lifts, breathing and progressions so you are never guessing whether you are doing it right.

Start Pelvic Floor Restoration →Use code GLOW20 for 20% off

How long until pelvic floor exercises work?

This is the question every tired mum wants answered. Honestly, it varies. Pelvic floor muscles respond slowly, and most women need consistent daily practice for several weeks before they notice fewer leaks. Some feel a change sooner, others take longer, especially after a difficult birth. The key is consistency rather than intensity. A few minutes every day beats a marathon session once a week.

2 to 3xshort sessions a day is the usual recommendation
6 to 12weeks of consistency before many mums notice clear change
3 to 5sstarting hold time, built up gradually over weeks
Postpartum mum before pelvic floor recovery
It is normal to feel unsure at the start. Retraining the pelvic floor is a gradual process, not a quick fix.

What helps and what gets in the way

A few simple habits make pelvic floor training far more effective, and a few common mistakes hold mums back.

What helps

  • Breathing out as you lift, never holding your breath
  • Fully releasing between contractions
  • Practising in different positions, building to standing
  • Bracing before a cough, sneeze or lifting your toddler
  • Staying consistent on the days you feel too busy

What gets in the way

  • Clenching the tummy, bottom or thighs instead
  • Squeezing harder rather than lifting smarter
  • Never letting the muscles fully relax
  • Stopping after a week because nothing changed yet
  • Heavy straining on the loo or ongoing constipation

Where does a full programme fit in?

Pelvic floor work is most powerful when it is part of a wider core recovery plan, because your deep core and breathing all work together. That is exactly how the Pelvic Floor Restoration programme is built, with short guided sessions that progress as you do. If you also want to rebuild your whole midsection, energy and strength, it is included in The Complete Postpartum Body Reset bundle alongside our other guides.

The bottom line

Leaking after a baby is common and often very treatable. With daily, well-coordinated lifts, full releases and a habit of bracing before pressure, many mums see meaningful improvement over several weeks. Be patient, stay consistent, and get a women's-health physio involved if leaking is heavy, painful or not improving.

Frequently asked questions

How soon after birth can I start pelvic floor exercises?

Gentle pelvic floor squeezes can often be started within the first few days after a straightforward birth, once it feels comfortable. Always get clearance at your postnatal check, usually around six weeks, and later after a c-section or a complicated birth.

How many pelvic floor exercises should I do each day?

A common starting point is around 8 to 10 slow lifts plus a few quick flicks, done two or three times a day. Build up the hold time and number gradually over the weeks rather than overdoing it at once.

Why am I still leaking even though I do my exercises?

You may be squeezing the wrong muscles, not fully releasing, or simply need more time, as results vary. If leaking is heavy or persistent, see a women's-health physio who can check your technique and rule out issues like a prolapse.

Will pelvic floor exercises fix leaking completely?

For many mums they greatly reduce or stop stress leaks, but outcomes vary from person to person. Some need physio-led treatment or other support. Persistent leaking deserves a proper assessment rather than just more squeezing.

postpartum pelvic floor stop leaking after baby stress incontinence kegel exercises postpartum

This article is general education, not medical advice. Always check with your doctor before starting postpartum exercise.