Pelvic Floor & Core Rehab: Best Exercises for Fertility & Postpartum
If you’ve ever laughed a little too hard and leaked or felt like your body just isn’t as strong as it used to be, you’re not alone. Core and pelvic floor health are some of the most overlooked aspects of women’s wellness, yet they impact everything from fertility to postpartum recovery.
Dr. Jena Bradley, a physical therapist and mom of four, has made it her mission to help moms strengthen their bodies in a way that fits into their busy lives. In this conversation, we cover:
- The best core and pelvic floor exercises for trying to conceive, pregnancy, and postpartum
- Why most women are not getting the right guidance from their doctors
- How core strength impacts labor, delivery, and C-section recovery
- Simple ways to fit movement into a busy schedule
Whether you’re just starting your fitness journey or looking to regain strength after pregnancy, these tips will help you feel more confident in your body.
The Connection Between Core Strength and Fertility
Most women don’t think about core exercises when trying to conceive, but strengthening your body before pregnancy can help with:
- Improved Circulation – A strong core supports better blood flow, which can improve reproductive health.
- Lower Stress Levels – Movement, especially breath-focused exercises, reduces stress and cortisol, which can impact fertility.
- Pelvic Floor Preparation – Strengthening these muscles before pregnancy can make carrying and delivering a baby easier.
Dr. Jena explains that core training isn’t just about fitness—it’s about preparing your body for the changes ahead.
Best Exercises for a Strong Core and Pelvic Floor
One of the biggest mistakes women make is skipping core and pelvic floor work until after they have a baby. But the truth is, building strength before pregnancy can lead to better outcomes during labor and postpartum recovery.
1. Deep Breathing & Core Activation
Box breathing is a simple way to engage your deep core muscles while lowering stress. Try this:
- Inhale deeply for four seconds.
- Hold for four seconds.
- Exhale slowly for four seconds.
- Hold again for four seconds.
This technique not only strengthens your core but also calms your nervous system, which is essential for fertility.
2. Pelvic Floor Exercises (Beyond Just Kegels)
Kegels are often the go-to, but proper pelvic floor training involves more than just squeezing. A full range of motion—contracting and relaxing—is key for:
- Supporting the uterus during pregnancy
- Reducing postpartum incontinence
- Preventing prolapse and pelvic pain
Dr. Jena shares that many women don’t even know if they’re doing Kegels correctly. If you experience discomfort, pain, or chronic tightness, working with a pelvic floor specialist can be life-changing.
3. Core Stability Work
Traditional crunches aren’t the answer for pregnancy-safe core work. Instead, focus on exercises that activate the deep core, like:
- Abdominal bracing – Engaging the lower abs by pulling the belly button toward the spine
- Pelvic tilts – Gentle movements to build strength without straining the core
- Glute bridges – Strengthens both the core and pelvic floor while reducing back pain
These movements help prepare your body for pregnancy while making postpartum recovery smoother.
Postpartum Recovery: What to Expect
Healing after pregnancy looks different for everyone, but one thing is certain—rebuilding core strength is essential for feeling your best. Dr. Jena emphasizes that rushing back into workouts without rebuilding your foundation can lead to:
- Diastasis recti (ab separation)
- Pelvic floor dysfunction (leaking, pressure, or pain)
- Increased risk of injury
Instead of jumping into high-impact workouts, focus on gentle movements that restore strength from the inside out. Dr. Jena’s program Postpartum Ab Rehab is designed to guide women through this process step by step.
Making Fitness a Habit as a Busy Mom
It’s easy to put workouts on the back burner when life gets busy, but the truth is, your body and health matter too.
Dr. Jena suggests:
- Starting small – Even two minutes of movement counts.
- Habit stacking – Adding exercises into things you already do, like squats while brushing your teeth or calf raises while cooking.
- Finding accountability – Whether it’s a friend, a program, or a schedule, having structure makes a difference.
The key is to build momentum, not perfection. As Dr. Jena puts it, consistency beats intensity every time.
If our story resonates with you, here are a few ways to connect:
- Join Our Facebook Community: Conceiving After Vasectomy Reversal for support and encouragement.
- Subscribe to My Podcast: Conceiving After Vasectomy Reversal for real stories, practical tips, and faith-filled insights.
- Work With Me: Explore personalized coaching to optimize your fertility journey.
Your miracle baby is closer than you think, and I’m honored to support you as you trust God’s perfect timing.
Have you ever felt called to something so deeply by God, yet the path to get there seemed uncertain or even impossible? If you’ve been on the rollercoaster of trying to conceive after a vasectomy reversal, you’re not alone. My husband and I have walked this journey—through hope, heartbreak, and a two-year wait filled with challenges that tested our faith and perseverance.
This blog post shares our story, a testament to trusting God’s plan, navigating the struggles of infertility, and ultimately welcoming our miracle baby into the world. If you’re feeling frustrated, exhausted, or wondering if it will ever happen for you, I hope our journey will bring you encouragement, practical insights, and renewed faith.
When Five Kids Felt Like Enough (Until It Didn’t)
When my husband and I met in 2008, blending our family meant raising five kids together. At the time, we were sure our family was complete. A vasectomy seemed like the right choice, a practical decision for a growing family with no plans for more children.
Fast forward seven years, and something shifted. As our children grew older, I felt a longing that I couldn’t shake—the desire to nurture and love another child. Adoption seemed like the answer. I spent countless hours researching, and my heart broke reading stories of children who desperately needed homes.
One night, my husband said something that changed everything: “Wouldn’t it be cheaper to have one of our own?” It was a lighthearted comment, but it sparked a deep conversation. That same week, God placed the desire for another child on both our hearts, and we knew it wasn’t just coincidence—it was a calling.
Finding the Right Surgeon: A Leap of Faith
Vasectomy reversal wasn’t something we had ever considered. After a lot of research, we found Dr. Sheldon Marks, a specialist renowned for helping couples conceive after vasectomy reversals. Financially, it seemed impossible. Yet, through God’s provision, the exact amount of our tax refund matched the cost of the procedure. It was the first of many moments that reminded us God was in control.
The surgery was successful, and we were filled with hope. But as the months turned into years, that hope was tested.
Waiting on God in the Hardest Seasons
The wait was brutal. Each month brought another negative test, and I began questioning if something was wrong with me. At 39, time felt like an enemy. After months of no progress, I experienced a miscarriage—a devastating loss that left me broken and questioning everything.
During a season of waiting and military deployments, I leaned heavily into my faith. I clung to Jeremiah 29:11:
“For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.”
Despite the heartbreak, I started practicing gratitude daily, shifting my focus to the blessings around me. It wasn’t easy, but it transformed my perspective.
Letting Go of Control and Trusting God
After a failed round of IUI and side effects from fertility medications, I realized I was trying to take control of something that belonged in God’s hands. We decided to stop medical treatments and focus on holistic health—nourishing our bodies, reducing stress, and trusting in God’s timing.
In March 2020, as the world shut down, something miraculous happened: I got a positive pregnancy test. Looking back, I see how God orchestrated everything perfectly. He used that quiet season to give me time to rest, rejuvenate, and prepare for the arrival of our miracle baby.
Welcoming Our Miracle Baby
On December 23, 2020, we welcomed Emma into the world. Her name means “My God has answered,” and she is a constant reminder of God’s faithfulness. Waiting for her taught us invaluable lessons about patience, trust, and leaning on God in uncertain times.
If you’re walking the path of trying to conceive after a vasectomy reversal, I see you. The waiting, the heartbreak, and the longing can feel overwhelming. But know this: God placed the desire for a child on your heart for a reason. His plans are greater than anything we can imagine, and He is with you every step of the way.
If our story resonates with you, here are a few ways to connect:
- Join Our Facebook Community: Conceiving After Vasectomy Reversal for support and encouragement.
- Subscribe to My Podcast: Conceiving After Vasectomy Reversal for real stories, practical tips, and faith-filled insights.
- Work With Me: Explore personalized coaching to optimize your fertility journey.
