Toe Tap Exercises For Postpartum Pelvic Floor Strengthening

Understanding Toe Tap Pelvic Floor Exercises

Pelvic floor exercises have become an increasingly popular way for women to improve bladder control and core strength, especially after pregnancy and childbirth. One such exercise is the toe tap, a simple yet effective move that engages the pelvic floor muscles.

How Do Toe Tap Exercises Work?

The basic motion of the toe tap exercise involves tapping the toes against the floor to activate the pelvic floor. Here are the steps to do this exercise properly:

1. Sit comfortably with knees bent and feet flat on the floor about hip-width apart
2. Engage core muscles and ensure good posture
3. Lift toes slightly off the floor, keeping balls of feet pressed down
4. Tap toes down with control, engaging pelvic floor muscles as toes make contact with floor
5. Pause briefly then return to start position
6. Repeat for reps advised by a womens health physical therapist or doctor

When tapping the toes, it is essential to pull up the pelvic floor muscles sharply before lowering toes. Focus on keeping transverse abdominis engaged throughout the exercise without holding breath.

Benefits of Toe Taps for Pelvic Floor

Here are some of the main benefits of incorporating toe taps in postpartum recovery and pelvic floor rehab:

• Strengthens pelvic floor muscles to improve bladder leakage issues
• Engages core and pelvic floor without straining low back
• Can progress exercise by holding toes lifted for several seconds between taps
• Increases mind muscle connection to pelvic floor
• Easy to incorporate into daily routine
• Performed seated so accessible exercise if recovering from birth

Protecting Pelvic Floor When Starting Toe Taps

Its important to have proper pelvic floor activation and core engagement before beginning toe taps. Move slowly through the exercise, focusing on quality over quantity. Other tips include:

• Avoid holding breath, which can strain pelvic floor
• Start with reps of 10 toe taps or less until strength increases
• Allow muscles to fully relax between repetitions
• Use ice or heat therapies if pelvic area feels strained
• Seek guidance from a pelvic health physical therapist

Integrating Toe Taps Into Postpartum Exercise Routine

Recovering core and pelvic floor strength after pregnancy is essential. Combining toe taps with other foundational moves helps rebuild fitness safely and effectively.

Toe Taps With Glute Bridges

Glute bridges strengthen the butt muscles while toe taps engage the pelvic floor simultaneously. This combo move provides a well-rounded core stabilizing exercise for postpartum women. Here is how to do it:

1. Lie face up with knees bent, feet flat on floor
2. Engage core muscles
3. Lift hips to bridge position, ensuring knees, hips and shoulders align
4. As hips lift, perform a toe tap by squeezing pelvic floor then lowering toes to floor
5. Return to starting position
6. Repeat bridge with toe taps for specified repetitions

Isometric Toe Taps

This advanced variation involves holding the toe tap position to deeply engage the pelvic floor. To do this exercise:

1. Sit comfortably then lift toes slightly, weight in ball of foot
2. Hold toes up without touching floor for 5-10 seconds
3. Engage pelvic muscles by drawing center in and up
4. Keep breathing throughout hold
5. Lower toes and rest for 5 seconds
6. Repeat for 6-10 reps

Toe Taps With Squats

Squats strengthen legs and booty while toe taps engage the core. This combo helps coordination and balance. Follow these steps:

1. Stand with feet hip-width, engage core
2. Send hips back like sitting in chair as arms reach forward
3. Descend until thighs parallel with floor if possible
4. Drive back up through heels to standing
5. Perform toe taps once standing for 1-2 reps
6. Repeat sequence 8-12 times

Modifying Workout After Pregnancy and Delivery

Every postpartum journey is unique, so exercise routines should adapt as needed. Those recovering from c-section incisions may need to avoid certain high impact moves at first. Tailor routines under guidance of medical providers.

Adjusting Intensity

Reduce intensity and reps if feeling pain, coning or pressure when working out after having a baby. Scale toe taps by eliminating the downward tap and just focus on lifting toes to activate the inner thighs and pelvic floor muscles.

No Abs Right After C-Section

Avoid direct abdominal exercises immediately after c-sections to allow for proper healing first. However toe taps engage transverse abdominal muscles gently to begin reconnecting with core.

Recovery From Diastasis Recti

If abdominal muscle separation persists postpartum, modify exercises by wearing splinting shorts and focus on correct movement patterns to avoid worsening separation. Adapt intensity until diastasis recti heals.

The postpartum period brings major changes and getting back to exercise safely allows new moms to rebuild fitness gradually. Always consult medical providers for tailored advice when modifying workouts after having a baby.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.