How do I fix my pelvic floor muscles after pregnancy?
To fix pelvic floor muscles after pregnancy, there are several exercises you can perform that restore strength to your bladder, vaginal, and buttocks muscles. These exercises are simple enough that you can perform them anywhere in virtually any position, whether you’re sitting, standing, or lying down, at home or in the office.   Here is one type of exercise you can perform anywhere to strengthen your pelvic floor muscles:   1. Contract the muscles around your anus and vagina as though you are attempting to prevent yourself from urinating. 2. Continue squeezing those muscles for at least eight seconds, and then relax for another eight seconds. If you’re unable to hold for eight seconds, try to hold for as long as you’re able to. 3. Repeat this exercise eight to ten times for one set and try to do three sets every day. 4. As you perform this exercise, focus on your breathing and keep your thighs and buttocks muscles relaxed.   In addition to this exercise, some other ways you can fix your pelvic floor muscles after pregnancy and childbirth include:   ● Biofeedback ● Pelvic floor physical therapy ● Medications for optimizing bowel movements ● Relaxation techniques, such as meditation, yoga, acupuncture, or warm baths