Jessica Ennis-Hill doing a plank workout

How soon after birth can you get back to your pelvic floor exercises?


Getting your pelvic floor strength back after having your baby is incredibly important, but how soon should you start your pelvic floor exercises? We ask Jess’s postnatal physio, Claire Merrett, to reveal all…


“If you feel up to it, you can get started 24 hours after your baby is born. You’ll see the exercises we recommend at this point in the Postnatal programme of the Jennis app in the Stage 1 section – pelvic floor holds and pelvic floor rapid holds on a Swiss ball.


Warning: it will feel tender, so start gently and be kind to yourself. “At this point, your pelvic floor will be stretched and there may be some bruising,” says Claire.


“If you have stitches too, it could feel quite numb and uncomfortable. But starting the exercises as soon as 24 hours after the birth can relieve the numbness and aid the healing process.


“Never push yourself past your pain limits and don’t worry if you can’t do much at first. As your body recovers, you’ll be able to gradually build up the number of reps and how long you hold for.”



Find out more about the Jennis Postnatal programme

Join the chat on Facebook

Get visual inspiration on Instagram

Get recipes, inspiration and more

Sign up below to enjoy my favourite recipes, get regular motivational stories, active ideas, plus receive exclusive invites to Jennis events.

Product shot

Cookie Usage

Our website uses cookies for analytical purposes and to give you the best possible experience.
Click on Accept to agree or Preferences to view and choose your cookie settings.

This site uses cookies to store information on your computer.

Some cookies are necessary in order to deliver the best user experience while others provide analytics or allow retargeting in order to display advertisements that are relevant to you.

For a full list of our cookies and how we use them, please visit our Cookie Policy

Essential Cookies

These cookies enable the website to function to the best of its ability and provide the best user experience for you. They can still be disabled via your browser settings.

Analytical Cookies

We use analytical cookies such as those used by Google Analytics to give us information about the way our users interact with - this helps us to make improvements to the site to enhance your experience.

For a full list of analytical cookies and how we use them, visit our Cookie Policy

Social Media Cookies

We use cookies that track visits from social media platforms such as Facebook and LinkedIn - these cookies allow us to re-target users with relevant advertisements from

For a full list of social media cookies and how we use them, visit our Cookie Policy

Browse categories