Postpartum recovery is more than just getting back in shape—it’s about rebuilding strength where the body has worked hardest. This 25-minute pelvic floor workout led by trainer Lita Lewis focuses on breathwork, low impact strength, and intentional movement to support new moms as they reconnect with their bodies after childbirth.

The pelvic floor is an essential group of muscles at the base of the core. They play a vital role in posture, bladder control, and overall stability. “I like to think of the pelvic floor as a barrel in your core. The upper is your diaphragm—that goes up and down with every inhale and exhale,” Lewis tells SELF.

“The bottom of that barrel is a woven group of muscles that we call the pelvic bone muscles. They support our bladder, our bowel, and our overall core. And we need this so we can walk confidently, cough confidently, and all around, be strong and have great posture in our overall anatomy.”

Postpartum-focused movement has benefits beyond physical strength. These targeted exercises also support relaxation and proper muscle engagement—an important factor in restoring pelvic floor function after its stretch and strain during birth.

For moms cleared to exercise after childbirth, consider this routine a physical reset. Lewis encourages participants to meet their bodies where they are and follow modifications to meet your comfort levels, like doing less reps of each exercise. Watch the workout below and follow along.

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