In this article, you will find out:
- What a classic postnatal fitness programme offers, and where its limits lie.
- Why your pelvic floor after birth needs its own targeted training.
- How to combine exercise and pelvic floor training, with Emy Trainer as one possible tool from the 7th week after giving birth.
Why are postnatal fitness and pelvic floor training two different things?
After giving birth, many women mainly want to get their energy, strength and stamina back. A classic fitness programme, with walking, gentle strength training and gradually increasing cardio, meets exactly that goal.
Your pelvic floor, however, needs something else. This deep group of muscles has been put under heavy strain by pregnancy and childbirth, and it does not simply get stronger along the way. A general exercise programme rarely targets this area, and some exercises can even put extra strain on it while it is not yet stable enough.
What does a classic postnatal fitness programme include?
Postnatal exercise programmes are usually built on several elements:
- Walking and gentle cardio: to rebuild your stamina step by step, in agreement with your midwife.
- Gradual abdominal training: classic crunches are usually avoided in the first weeks after giving birth.
- General strength training: arms, legs and back, to get back to your usual fitness level.
- Postnatal yoga or Pilates: for better posture and breathing.
These programmes are valuable for your overall recovery. However, they rarely work the deep pelvic floor muscles in a targeted way. These muscles need training of their own: consciously contracting and feeling a group of muscles that you cannot see and do not usually control deliberately.
Why does targeted pelvic floor training still matter after birth?
The pelvic floor is made up of several layers of deep muscles at the base of your pelvis. After birth it may be weakened, whether you had a vaginal birth or a caesarean. There are several ways to train it in a targeted way: pelvic floor exercises after birth [INTERNAL LINK TO VERIFY: pelvic floor exercises after birth], pelvic floor rehabilitation sessions with a midwife or physiotherapist, or a biofeedback pelvic floor trainer.
A biofeedback pelvic floor trainer captures the activity of your pelvic floor and displays it in real time, so you can see straight away whether you are activating your pelvic floor. Emy Trainer is a connected pelvic floor trainer of this kind and a CE-marked medical device. A session lasts 5 to 20 minutes, discreetly at home.
Important: Emy Trainer can be used from 7 weeks after giving birth at the earliest, and once your doctor or midwife has given the go-ahead. It must not be used during pregnancy.
A clinical study carried out at Strasbourg University Hospital assessed Emy Trainer with more than 50 patients experiencing stress urinary incontinence. After 3 months of using Emy Trainer, 98% of participants reported an improvement in their quality of life, and 91% an improvement in their urinary symptoms (Jochum et al., 2021).
Find out more about Emy Trainer
How can you combine exercise and pelvic floor training after birth?
Fitness and pelvic floor training complement each other: a well-trained pelvic floor is the stable base for more intense physical activity. Here is one possible approach:
- Weeks 1 to 6: active rest, gentle walks and conscious breathing, with no intense strain on your abdomen or pelvic floor, until your postnatal check.
- After your postnatal check and your doctor's go-ahead: start targeted pelvic floor training, preferably after an initial pelvic floor assessment. With Emy Trainer, you train regularly at home, from 7 weeks after giving birth at the earliest.
- Alongside this: gradually return to light physical activity, such as brisker walks or gentle core work.
- Later, after medical advice: return to more intense sport once your pelvic floor is stable enough for high-impact activities.
Which sports are suitable after birth, and which should wait?
Gentle activities suit a pelvic floor that is still weakened: walking, swimming once healing is complete, easy cycling or adapted postnatal yoga. Be more careful with high-impact sports while your pelvic floor is not yet stable: running, jumping and lifting heavy loads. To find out how other mums experienced their return to exercise, read our story about running after birth [INTERNAL LINK TO VERIFY: running after birth testimonial].
Repeatedly putting heavy strain on a pelvic floor that is still weakened can contribute to urinary leaks after birth [INTERNAL LINK TO VERIFY: urinary leaks after birth]. Take leaks during exercise as a signal, rather than simply increasing the effort.
Frequently asked questions about exercise after giving birth
When can I exercise after giving birth?
It depends on the type of birth and how you are recovering. Your postnatal check is a good guide to choosing the right time. After a caesarean, the wound also needs time to heal fully.
Can I do fitness and pelvic floor training at the same time?
Yes, the two complement each other. Start pelvic floor training once your doctor has given the go-ahead, then gradually increase your exercise. Listen to your body's signals, such as urinary leaks.
Is a postnatal fitness programme enough for the pelvic floor?
Usually not, because most fitness programmes do not specifically target the pelvic floor. It needs dedicated training, with or without a pelvic floor trainer. Pelvic floor rehabilitation sessions or classic pelvic floor exercises are a good place to start.
Which sports should I avoid at first?
Put high-impact sports such as running or jumping on hold until your pelvic floor is stable again. This protects it from additional strain. Gentle activity such as walking is a good alternative during this period.
When can I start using Emy Trainer?
From 7 weeks after giving birth at the earliest, and once your doctor or midwife has given the go-ahead. Before then, your body needs time to heal. Emy Trainer must not be used during pregnancy.
Key takeaways on exercise after giving birth
- A classic fitness programme improves your overall fitness, but rarely targets the pelvic floor.
- Pelvic floor training is a separate, complementary element. With Emy Trainer, you start from 7 weeks after giving birth at the earliest and after medical approval.
- After 3 months of using Emy Trainer, 91% of participants in the clinical study reported an improvement in their urinary symptoms (Jochum et al., 2021).
Sources
- Pelvic Floor Muscle Rehabilitation Using Biofeedback, Diane Kaschak Newman, July 2014, Urologic Nursing 34(4):193-202 – pubmed.ncbi.nlm.nih.gov/25233622
- Prospective evaluation of the connected biofeedback EMY Kegel trainer in the management of stress urinary incontinence, Jochum F et al., February 2022, Journal of Gynecology Obstetrics and Human Reproduction 51(2):102280 – pubmed.ncbi.nlm.nih.gov/34861424
