Скачать или смотреть Why Pelvic Floor Leaks Persist Postpartum (And What Actually Fixes Them)

8 coordinated exercises for postpartum leaks 👇

If leaks show up when you sneeze, cough, or move fast postpartum, your pelvic floor doesn’t need more squeezing—it needs better coordination. This sequence trains support, timing, and full release so your system can respond reflexively.

1. Diagonal Dead Bug – 6–8 slow reps per side to retrain reflexive pelvic floor engagement during cross-body load transfer.

2. Supine Frog Heel Slides – 8–10 controlled slides per side to coordinate adductors, deep core, and pelvic floor without pressure buildup.

3. Seated Leg Lifts – 6–8 lifts per side to build upright pelvic floor support with low-abdominal control.

4. Seated Pelvic Scoots – 6–10 small scoots each direction to restore pelvic mobility and tolerance to weight shift.
5. Diagonal Bird Dog – 6–8 slow reps per side to synchronize pelvic floor timing with spinal stability

6. Deep Squat Knee Drops – 5–8 controlled drops per side to improve hip–pelvic floor coordination in deep ranges.

7. Pelvic Floor Release (Supine) – 6–10 slow breaths to down-regulate tone and restore full excursion.

8. Child’s Pose – 8–12 diaphragmatic breaths to promote lengthening, pressure regulation, and nervous system settling.

Important: Leakage can also come from a hypertonic (overactive) pelvic floor: muscles that grip, fatigue, and miss timing. Release is not optional; it’s part of continence.

Real postpartum results:

✨ Lena joined me 18 months postpartum. Within weeks, leaking during movement stopped, her posture lifted, and she finally felt supported instead of bracing.
✨ Anastasia joined 4 months postpartum with leaking and a three-finger diastasis. We slowed everything down, rebuilt pressure and coordination first, and she returned to exercise without fear, bulging, compensating—or leaking.

Ready to rebuild properly after birth?
✨ Get the free class here: https://mamamudra.net/freeclass