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Empower Your Core and Pelvic Floor After Birth with Functional Movement

Pregnancy and childbirth place tremendous stress on the pelvic floor and core, leaving many women unsure how to safely rebuild strength after birth. In this dynamic pelvic floor workout, Rachel Nicks, doula and founder of Birth Queen, teaches functional movement patterns, pelvic floor activation, and core engagement techniques that support nervous system regulation while helping you reconnect with your body. Through intentional breathwork and mindful movement, you’ll learn how to build strength from the inside out and move through everyday life with greater confidence, stability, and awareness.

Disclaimer: If you are recovering from an injury, pregnant, postnatal, nursing or elderly, or have recurring or chronic pain, or any circumstance, consult your doctor for approval concerning your voluntary participation. Instructions provided on the Gaia Goddess Lifestyle platform and elsewhere are in no way intended as a substitute for medical advice. Participation is done at your own risk.

 

Building Strength From Your Foundation

Pelvic floor training is a movement practice that combines breath coordination, intentional muscle activation, functional movement, and core engagement to improve awareness of the deep muscles that support the pelvis. Rather than focusing on isolated Kegel exercises alone, this approach teaches you how the pelvic floor works together with the transverse abdominals, inner thighs, glutes, and breath during everyday movement.

What You’ll Learn

  • How to properly engage and relax your pelvic floor muscles using breath and Kegel techniques.
  • The connection between the pelvic floor, transverse abdominals, inner thighs, glutes, and breath.
  • Functional core exercises designed to support postpartum recovery and everyday movement.
  • How to move safely while protecting your core, including guidance for diastasis recti and pelvic floor healing.
  • Practical techniques to engage your core and pelvic floor during daily activities like standing, squatting, and lifting your baby.

Restore Strength And Stability

Recovering strength after pregnancy is about more than exercise, it’s about creating a strong foundation for the way you move every day. This dynamic pelvic floor workout helps restore functional strength, supports nervous system regulation through intentional breathwork, and teaches your body to activate the deep core muscles that provide stability, support, and confidence throughout your postpartum journey.

Benefits Include:

  • Strengthens the pelvic floor and deep core muscles.
  • Supports nervous system regulation through breath-centered movement.
  • Improves coordination between the pelvic floor, core, glutes, and inner thighs.
  • Encourages healthy core engagement during everyday activities.
  • Promotes proper posture, alignment, and body mechanics.
  • Supports postpartum recovery and diastasis recti rehabilitation.
  • Builds functional strength for lifting, carrying, and caring for your baby.
  • Increases body awareness and confidence in movement.
  • Encourages patience, self-compassion, and mindful recovery.

View the Video Transcript.

About Rachel

Rachel is a trainer, doula, lactation counselor, actor, podcaster, and founder of the nonprofit Birth Queen, an organization to help combat the Black maternal health crisis. Birth Queen is a resource that Black women and birthing people can trust. They can be confident knowing that there is someone advocating for them and breathing exciting new life into the birth world with funding, education, and support. Rachel, born in Oakland, CA, is a mother of two sons and resides in NYC. Rachel is passionate about helping mothers rebuild strength from the inside out through functional movement, pelvic floor education, and practical tools that support lifelong confidence and wellbeing.

You can connect with Rachel on Instagram @birthqueenorg.

Empower Your Core: Postnatal Pelvic Floor Workout

Instructor
Rachel Nicks
Fitness Expert & Doula

Empower Your Core: Postnatal Pelvic Floor Workout

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Elevate your pelvic floor strength with this focused workout, advancing your empowerment journey.

Difficulty:
  • All Levels
Requires:
  • Block
  • Mat
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