How to do a proper Pelvic Floor Squeeze

We are told to do pelvic floor squeezes every day, but no one tells us HOW!

I have taught 1000's of mums HOW to do a proper Pelvic Floor squeeze.

Most of them were doing it wrong.

If you are not switching on

Use code JUNE at the checkout of a monthly membership for the first month for only £1.

It's everything you need to recover and feel stronger - with just 10 minutes a day. Too much? Even 5 minutes a day is enough to start.

If you love it, it's £22 a month after that.

If not you can cancel anytime. No contract.

Sign Up here - Use code JUNE

CARRY ON SCROLLING FOR MORE INFO

Hi,

I am Karen Ellis

I’m a former midwife, mum of two, and postnatal recovery expert.

After years working in postnatal care, and recovering from birth myself, I know just how little support you get to recover your body after having a baby - we are incredibly let down!

That’s why I created the Postnatal Recovery Membership.

So you have somewhere to turn for clear, realistic guidance - without shame, pressure, or overwhelm.

Even five minutes a day is enough to start. And if you ever get stuck, you can ask me questions at the end of a live class, drop me an email, or message me right inside the membership.

All you have to do is....

Recover your
pelvic floor

Learn HOW to do a pelvic floor squeeze PROPERLY so you can activate all of the muscles during postnatal exercise.

Heal your
stomach muscles

Reactivate your lower stomach muscles so your core can heal and support your back and pelvis as you start postnatal exercise.

Exercise safely after birth

Learn how to use your pelvic floor and abdominal muscles in exercise, so you can feel confident and safe starting postnatal exercise.

It is simple, really, you just need the correct information, support and 5 minutes a day to begin with.

What happens when you sign up...

Instant access
to the curriculum

You can start right away - even from birth.

Steps 1-4 are safe to do from day one.

Steps 6 and beyond are for after 6 weeks ( or 10 weeks after a c section)

You only need 5 minutes a day to make a great start.

Watch the video to see what it looks like inside.

A welcome email with an invite to the live classes

Live Zoom class every Monday at 10 AM. (Can't make it live? No problem - you can catch the replay anytime)

Watch an example class here.

You can baby wear - But it's optional!

Most videos show mums wearing their babies, but you don't have to. Do what feels right for you and your body / baby.

This is for you if...

You want to exercise without worrying you’ll make things worse.

You want someone to guide you step by step, not throw you in at the deep end.

You want to understand your postnatal body so you can move safely and confidently.

You want to feel strong enough to jump on a trampoline with your toddler and not think twice about your pelvic floor.

You want to look in the mirror and feel confident and content, not confused about what’s going on with your stomach.

You want to say yes to swimming with your little one, without dreading what people might think of your body.

You want to feel surrounded by other uplifting, sleep-deprived mums who are also figuring it out (often in their pyjamas)

You want to move your body without leaving the house, or your baby

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Join the Postnatal Recovery Membership

Try it for just £1 this June.

Use code JUNE at checkout of the monthly membership to try your first month for £1.

After that, it's just £22pm, and you can cancel anytime.

For £22 per month

If you don't like monthly payments - or want to save a bit - you can join for longer*

Prefer to pay upfront?

For £120 for 6 months

For £216 for a year

*These options don't need a discount code just click the button above.

Want more details?

If you're the kind of person who likes to know all the finer details, keep scrolling.

You don't need to read it all - so please don't overwhelm yourself.

If you're already in, just scroll back up and click to join.

The Postnatal Recovery Membership curriculum is
broken down in 8 steps to guide your recovery.

Here's what they look like:

Step 1

Pelvic Floor Connection.

This is more than just squeezing and hoping for the best.

Has anyone actually shown you how to do a pelvic floor squeeze properly?

I’ll teach you exactly how to activate your pelvic floor muscles step by step through clear video guidance—so you actually switch all of your pelvic floor muscles on.

Step 2

Activate Your Deep Abdominal Muscles

Everyone’s abdominal muscles separate during pregnancy—it’s completely normal. But reconnecting and reactivating your deep abdominal muscles is a key step in postnatal recovery.

This stage helps you gently switch those muscles back on so they can support your pelvic floor and start healing your Diastasis Recti. You’ll be guided through short, clear videos to help you build a strong, safe foundation before moving into exercise.

Step 3

Confident Core Connection

Use videos and audio guides to practise activating your core and pelvic floor together—so your body knows how to switch on when you need it. This helps support your pelvic health, protect your back, and carry you through day-to-day movements safely after birth.

Step 4

Adding small movement

Try short 15-minute workouts that introduce small, intentional movements while keeping your core connection switched on. These videos help you progress your postnatal fitness in a way that’s safe and sustainable—even if you’re just starting with five minutes a day.

Step 5

Safe Exercise After Having a Baby

Learn how to keep exercise safe for your postnatal body. This step gives you the tools to walk into any fitness class or follow any workout video with confidence, knowing how to protect your pelvic floor, stomach muscles and body after birth.

Step 6

Progress to Full-Body Movement

When you’re ready, start using your core in bigger movements with live and on-demand postnatal exercise classes.

These are safe from six weeks after a vaginal birth or ten weeks after a caesarean. Babywearing is optional in all sessions.

Step 7

Turn Daily Life into Strength Training

You’ll learn movement patterns that support your body while lifting, bending, and chasing toddlers.

Everything from pushing the pram to hanging the washing becomes a chance to build strength safely.

Step 8

Feel Strong, Confident, and Free in Your Body

You’ll also find body positive notes and a bonus Body Confidence After Baby course.

Learn how to let go of unrealistic expectations, feel good in your clothes, and move through life with confidence—whether you’re at soft play, the pool, or the park.

Join me live every Monday at 10am for an online postnatal workout you can do from home - with or without your baby in a sling.

Take a look at an example class here

You can baby wear - but this is optional!

Can’t make it live? No problem.
You’ll get unlimited access to on-demand
postnatal exercise classes, available any time,
so you can move when it suits you best.

Each class is around 35 minutes long - the perfect length for a full-body workout without interrupting your day. You can also break it up into smaller chunks (10 minutes here, 5 minutes there), and come back to it when life allows.

Because it’s all online, you can do it in your own space - no packing bags, no rushing out the door, and no worries if a poonami hits mid-squat.

During every class, I’ll guide you through core connection and pelvic floor activation. You’ll practise switching on the muscles that support your recovery, helping you feel stronger and safer - not just now, but in any future class you take.

Every class is choreographed to feel-good music, and I always give different levels so you can go at your own pace.

Whether you’ve never exercised before or you’re ready for a more hardcore workout, you’ll be supported every step of the way.

After your time with me in the membership...

When your toddler complains of tired legs, you’ll scoop them up with ease - baby on your chest, shopping in one hand, body strong enough to handle it all.

You’ll walk into any fitness class knowing exactly how to adapt exercises for your pelvic floor, Diastasis Recti or prolapse - so you can move with confidence, not worry.

You’ll stop second-guessing your body. Because you’ll trust it again - to support you when you laugh, cough, sneeze, or bounce on a trampoline.

When the sun appears on an unexpected spring day, you’ll strip to your pants and run into the sea with your kids- soaking up the joy, not worrying about how your body looks.

You’ll feel strong, free, and proud. And most of all, you’ll be living a fuller, more active life with your children in a body that can keep up.

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BONUS!
Baby Sessions

A bank of sessions you can do with your baby on days you don't want to leave the house but want something fun and more structured to do together. There are so many bonding opportunities with your baby in the baby signing, yoga, massage, singing and sensory sessions.

BONUS!
Postnatal Workshops

A whole section devoted to different workshops that will support you as a mum to a little. The workshops are brought to you by experts in their field on baby wearing, weaning, feeding, sleeping, maternal mental health and body confidence.

Added Bonuses

BONUS!
Body Positive Parenting Course
- Usually £99

A whole course focusing on body image and helping you step away from the world's messages that your body should look a certain way so you can feel confident and happy in the body you are in right now. It also teaches you how you can parent in a way that will help your children be resilient from those messages too.

Step-by-step videos that can be listened to like podcasts so you can fit it in on your walks with the baby.
Two interactive workbook that you can take to bed with you to consolidate the work.

Have a look here for full info on the Body Positive Parenting Course that you get FREE access to with the membership.

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Membership

At an absolute bargain price of £22 per calendar month because I want my support to be accessible to everyone. You are getting way more than £22 of value per month, but I don't want money to be a barrier to receiving my support.

You only need 5-10 minutes, 5 days a week to really see progress in your recovery.

No contract. Cancel anytime

Invest in your body now by grabbing your spot in the membership...

Join here for £22pm

Join here for £120 for 6 months

Join Here for £216 for a year

Melissa and Bee

It has been amazing and a pleasure to be part of your group. You have helped me greatly with my self confidence and love for myself 🥰. Your workouts are fun and effective. I have corrected my Diastasis Recti, amazing as suffered with it since my first over 10 years ago, going from a 6cm plus gap after my last baby to almost nothing now . My core is strong, I'm energised and happy, and that's what you have given me. Thank you so much for all your time and hard work. You offer far more than just a workout. You have the biggest heart, you are amazing!!!

Claire and Zane

I love these sessions, they are so fun and much more than the sling/exercise class I thought I was signing us up for! Karen is incredibly supportive, explaining how to engage, love and look after your pp body. Baby Zane is a big fan too and always falls asleep towards the end - perfect as I have some time to collapse and recover in a sweaty mess.

Victoria

I love the ethos of the group - very supportive and all about appreciating what our bodies have been through and building it back strongly.

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Frequently Asked Questions

Zoom is super easy to use on any device that can access the internet. You will have a link that you can use that will take you to the first class. You will be asked to download Zoom the first time you attend a live class, but don't worry it's a click of a button and the rest sorts itself out. It is super easy! However, If this is something that worries you, I am more than happy to walk you through the process. Just drop me a message so I can help you out.

I understand that joining in classes with a weight on you is a concern. Especially as you introduce exercise to your postnatal body.

The short answer is 'Yes!', there are many women that do the classes with their large toddler so it is totally doable. The longer answer is...

Your body, nurtured correctly, can become super strong and reliable and can manage to carry your baby whilst working out. But it does need to be nurtured.

If you joined the membership, I would suggest you go straight into the Postnatal Rehabilitation Course first so that you learn to connect with your core and you recognise when exercise is safe and isn’t safe for you. Then you would start classes from a low level. You might need to do just part of the class with your baby in a carrier to begin with and then build upon that. But once you have been doing classes for a while you will definitely be strong enough to do full classes carrying your little, or not so little.

We carry our babies a lot anyway right? They are only going to get bigger and heavier and we are still going to expect our bodies to carry our babies. So let's make them strong enough to manage it and practice that carrying in a safe controlled environment (my classes) so when you move about carrying your baby in day to day life you feel strong and capable to do so.

Zoom is super easy to use on any device that can access the internet. You will have a link that you can use that will take you to the first class. You will be asked to download Zoom the first time you attend a live class, but don't worry it's a click of a button and the rest sorts itself out. It is super easy! However, If this is something that worries you, I am more than happy to walk you through the process. Just drop me a message so I can help you out.

Just like walking into a class for the first time, it can seem a little scary to enter an online class too. That's OK, I feel it too when I attend somewhere new. I want to reassure you that we are all super kind and we are on your side. No judgement!

Also, if you would prefer not to be seen on a Zoom class you can opt to have your video turned off once the class gets started. I can help you do this if you need help.

Just like walking into a class for the first time, it can seem a little scary to enter an online class too. That's OK, I feel it too when I attend somewhere new. I want to reassure you that we are all super kind and we are on your side. No judgement!

Also, if you would prefer not to be seen on a Zoom class you can opt to have your video turned off once the class gets started. I can help you do this if you need help.

The short answer to this is when your baby is 6 weeks old post vaginal birth and 12 weeks post C section and you have had the OK from a health care professional.

However, for optimum safety it is a good idea to ensure you can connect with your pelvic floor and abdominal muscles effectively before you start any intense exercise. You can join in with the classes at a lower level whilst you get the hang of how to use your breathe, pelvic floor and abdominal muscles throughout the class. Once you have joined the membership you get access to a step by step online course that talks you through how to do this safely and effectively.

The short answer to this is when your baby is 6 weeks old post vaginal birth and 12 weeks post C section and you have had the OK from a health care professional.

However, for optimum safety it is a good idea to ensure you can connect with your pelvic floor and abdominal muscles effectively before you start any intense exercise. You can join in with the classes at a lower level whilst you get the hang of how to use your breathe, pelvic floor and abdominal muscles throughout the class. Once you have joined the membership you get access to a step by step online course that talks you through how to do this safely and effectively.

There isn't a simple answer to this question, it depends on a few things. Firstly, there is no 'rule' as to what weight your baby should be when you need to stop carrying them in a sling in a class. It is all dependant on how you feel and what you can manage.

If you sling your baby regularly from birth then your body will be used to it and your muscles will strengthen to accommodate the increase in weight. There is no reason why you couldn't be slinging a baby up to 2 years old or even beyond if you are used to it and dependant on the weight of your baby. When your baby starts to feel heavy or restricts your view it's helpful to start slinging them on your back.

If, however, you are not used to slinging you may need to ease yourself into it. You can do this by slinging your baby for short walks and building the distance of your walks. Make sure you take correct posture into consideration. You could also join in part of a class, taking regular breaks and/or staying at the lower levels of the exercises. Perhaps the only way of finding out if it is going to work for you is to give it a try. I am more than happy to discuss this with you if you are unsure whether it would be suitable for you.

There isn't a simple answer to this question, it depends on a few things. Firstly, there is no 'rule' as to what weight your baby should be when you need to stop carrying them in a sling in a class. It is all dependant on how you feel and what you can manage.

If you sling your baby regularly from birth then your body will be used to it and your muscles will strengthen to accommodate the increase in weight. There is no reason why you couldn't be slinging a baby up to 2 years old or even beyond if you are used to it and dependant on the weight of your baby. When your baby starts to feel heavy or restricts your view it's helpful to start slinging them on your back.

If, however, you are not used to slinging you may need to ease yourself into it. You can do this by slinging your baby for short walks and building the distance of your walks. Make sure you take correct posture into consideration. You could also join in part of a class, taking regular breaks and/or staying at the lower levels of the exercises. Perhaps the only way of finding out if it is going to work for you is to give it a try. I am more than happy to discuss this with you if you are unsure whether it would be suitable for you.

I have included a section that has abdominal workouts that you can do without your baby in a sling so you can really concentrate on all the super important abdominal muscles that you need to learn to connect with and strengthen.

However, it is really important to consider that the muscles in your butt, legs and even your arms are all connected and support each other. So you really should be strengthening your whole body alongside your abdominal muscles.

I have included a section that has abdominal workouts that you can do without your baby in a sling so you can really concentrate on all the super important abdominal muscles that you need to learn to connect with and strengthen.

However, it is really important to consider that the muscles in your butt, legs and even your arms are all connected and support each other. So you really should be strengthening your whole body alongside your abdominal muscles.

Still have questions?

Please reach out to me...

Email me: hello@karenpostrehab.co.uk

Message me on Facebook

Call me 07769357334

How to do a proper Pelvic Floor Squeeze

We are told to do pelvic floor squeezes every day, but no one tells us HOW!

I have taught 1000's of mums HOW to do a proper Pelvic Floor squeeze. Most of them were doing it wrong. If you are not switching on

CARRY ON SCROLLING FOR MORE INFO

Hi,

All you have to do is....

Recover your pelvic floor

Heal your stomach muscles

Exercise safely after birth

It is simple, really, you just need the correct information, support and 5 minutes a day to begin with.

What happens when you sign up...

Instant access to the curriculum

A welcome email with an invite to the live classes

This is for you if...

Join the Postnatal Recovery Membership

Prefer to pay upfront?

Want more details?

The Postnatal Recovery Membership curriculum is broken down in 8 steps to guide your recovery. Here's what they look like:

Step 1

Step 2

Step 3

Step 4

Step 5

Step 6

Step 7

Step 8

More about the Postnatal Exercise Classes...

Join me live every Monday at 10am for an online postnatal workout you can do from home - with or without your baby in a sling. Take a look at an example class here

You can baby wear - but this is optional!

After your time with me in the membership...

Added Bonuses

BONUS! Body Positive Parenting Course - Usually £99

Membership

Melissa and Bee

Claire and Zane

Victoria

Nicky's testimonial

Sarah's testimonial

Emma's testimonial

Sonia's testimonial

Frequently Asked Questions

I'm not sure I will be able to work Zoom, I'm not that technical...

But my baby is heavy! I don't think I will manage to join in classes carrying them...

I'm not sure I will be able to work Zoom, I'm not that technical...

I am scared to join a live class, I don't want people to see me...

What if I can't make the LIVE classes or I want to do more classes a week?