Strengthening the Pelvic Floor: Lagree Techniques for New Mothers

May 12, 2025

Fitness

Postpartum recovery isn’t just about shedding baby weight, it’s about rebuilding strength, stability, and confidence from the inside out. That’s where Megaformer Lagree techniques come in. Designed for low impact and deep muscle engagement, Lagree workouts on the Megaformer are an ideal fit for new mothers looking to strengthen their core and pelvic floor without risking injury.

What makes Lagree different is its focus on time under tension, slow, controlled movements that target deep muscle layers. These exercises avoid sudden jerks or heavy strain, which is essential for bodies still healing after childbirth.

What is the Pelvic Floor and Why Does it Weaken After Childbirth?

The pelvic floor is a group of muscles that act like a hammock, supporting your bladder, uterus, and bowel. These muscles also play a crucial role in core stability, posture, and sexual function. During pregnancy and childbirth, the pelvic floor muscles stretch to support the growing baby and go through immense pressure during delivery, especially vaginal birth.

Common reasons for pelvic floor weakening after childbirth:

Muscle overstretching during labour
Hormonal changes (like relaxin, softening muscles and ligaments)
Use of forceps or vacuum during delivery
Episiotomy or tearing during childbirth
Carrying extra pregnancy weight

A weak pelvic floor can lead to:

Leaking urine when sneezing or laughing
A heavy or dragging feeling in the lower abdomen
Difficulty controlling gas or bowel movements
Lower back or pelvic pain

According to a 2022 report by the Mayo Clinic, about 1 in 3 women experience pelvic floor problems after giving birth. [1] And while these changes are common, they don’t have to be permanent. With the right exercises and support, it’s entirely possible to restore strength and function to the pelvic area, starting with safe and effective methods like Megaformer Lagree techniques.

How Lagree Helps Strengthen the Pelvic Floor?

The Lagree Method is a high-intensity, low-impact workout that focuses on strength, endurance, and flexibility. Unlike traditional Pilates, which uses a reformer machine, Lagree is performed on a Megaformer, an upgraded machine with more resistance and versatility. This machine allows for slow, controlled movements that deeply engage muscles without putting stress on joints or healing areas.

Time under tension: Movements are done slowly to maximize muscle engagement
No momentum: Every rep is intentional, forcing muscles to work harder
Full-body focus: While core muscles are always activated, Lagree works the entire body
Low-impact: Ideal for postpartum recovery as it avoids high-stress moves

The pelvic muscles work closely with your core. When you strengthen your deep core muscles (especially the transverse abdominis), you naturally support and stabilize the pelvic area. Lagree emphasizes this connection.

Lagree Moves That Target the Pelvic Floor:

Catfish: Engages the lower abs and pelvic region while improving balance
Bear: Builds core control, ideal for reconnecting with deep pelvic muscles
Reverse Kneeling Crunch: Activates the inner core and pelvic floor without straining your back

A study in the Journal of Women’s Health Physical Therapy found that consistent, low-impact core training, like that done in Lagree, improved pelvic floor strength in 80% of postpartum women within eight weeks. [2]

Another advantage of Lagree is that it trains your body to control movement and breath, both of which are essential for pelvic floor recovery. Breath control, for instance, helps you engage the pelvic muscles properly, especially during challenging moves.

For new mothers looking for a safe, effective, and modern approach to rebuild their strength, Lagree and the Megaformer offer exactly that. The slow pace protects healing tissues, while the targeted resistance ensures no muscle is left behind, including the often-overlooked pelvic floor.

Megaformer Lagree Techniques for New Mothers

Megaformer Lagree techniques offer a variety of exercises that are safe and effective for postpartum recovery. [3] Here are some beginner-friendly Lagree exercises ideal for new mothers:

1. Catfish

This movement strengthens the lower abs and pelvic floor while improving spinal alignment. It involves slow, controlled movements on the front platform and carriage, engaging deep stabilizing muscles.

2. Bear

Performed on hands and knees with knees hovering above the platform, Bear targets the transverse abdominis and pelvic muscles. It’s excellent for rebuilding core control without high impact.

3. Reverse Kneeling Crunch

Done in a kneeling position on the carriage, this exercise gently challenges your inner core and pelvic floor. It also helps with balance and coordination, two areas often affected post-pregnancy.

4. Inner Thigh Lift

Supports pelvic alignment and strengthens the muscles that stabilize the hips and pelvis.

Frequency Tip

Start with 2 sessions a week after doctor clearance (usually 6–8 weeks postpartum). As strength builds, gradually move to 3–4 sessions.

Each move combines breath control, balance, and muscle isolation, making Megaformer Lagree techniques a smart, full-body recovery option for new moms.

Safety Tips for Postpartum Megaformer Lagree Techniques

Before starting Megaformer Lagree techniques after childbirth, it’s important to focus on safety to protect your healing body. Here are key tips to keep in mind: [4]

Get medical clearance: Usually 6–8 weeks postpartum, depending on your delivery type.
Start slow: Begin with beginner-level classes or private sessions.
Avoid deep core work too soon: Especially if you have diastasis recti (ab separation).
Avoid jumps or sudden movements: Stick to controlled, low-impact exercises.
Listen to your body: If you feel pain or pressure in the pelvic area, stop immediately.
Modify exercises: Certified Lagree trainers can help adjust moves based on your recovery level.
Focus on breath control: It helps engage the pelvic floor safely.
Use support tools: A pelvic floor belt or grip socks can improve stability.

Final Thoughts

Rebuilding pelvic floor strength after childbirth is essential for long-term comfort, core stability, and overall well-being. With its slow, controlled, and low-impact movements, Lagree Method on the Megaformer offers a safe and highly effective way for new mothers to regain strength without stressing their healing bodies. From breath control to deep core activation, every move supports pelvic health and recovery. Always start with your doctor’s clearance and work with trained instructors. With consistency, you’ll feel stronger, more supported, and confident in your postpartum body again.

FAQs

How can the pelvic floor be strengthened after childbirth?

After childbirth, pelvic floor exercises like Kegel exercises and gentle lagree can help restore muscle strength. Focus on controlled movements, proper breathwork, and avoiding high-impact activities until cleared by your doctor.

How can you strengthen the pelvic floor with Megaformer Lagree techniques?

Megaformer Lagree techniques focus on controlled core exercises that engage the pelvic floor. Movements like catfish and reverse kneeling crunch on the Megaformer activate pelvic muscles, improving strength and stability.

What is the effective method for strengthening the pelvic floor?

The Megaformer Lagree techniques are effective for strengthening the pelvic floor. It combines slow, controlled movements with deep core engagement, targeting both pelvic and abdominal muscles for comprehensive recovery.

How can the pelvic floor be strengthened during pregnancy?

To strengthen the pelvic floor during pregnancy, practice Kegel exercises and pelvic tilts. Pilates or yoga can also help, but always consult your doctor for guidance on safe exercises specific to your stage of pregnancy.