Stronger From The Inside Out: Pelvic Floor PT + Smart Strength Training For New & Expecting Moms

By Derek Batman, Owner of Hardbat Athletics

Co-authored in partnership with Dr. Meg Siegel, Pelvic Floor Physical Therapist (Wilmington / Newark area).

Why This Matters

Pregnancy, birth, and recovery change how your core and pelvic floor work. Many moms deal with leaking when they sneeze or lift, low back pain, pressure “down there,” or feeling weaker and unsure where to start. You are not broken. You just need the right order: regain control, then rebuild strength.

That’s why the combination of care from Dr. Meg Siegel and coached strength training at Hardbat Athletics works so well.

What Pelvic Floor PT Helps You Do

• Reconnect breathing, core, and pelvic floor control.

• Ease pain and pressure.

• Address diastasis recti concerns.

• Learn when and how to brace (and when not to).

• Build confidence after vaginal or C‑section delivery.

When you can activate, relax, and coordinate those deep muscles, you are ready to load them for real life: carrying baby gear, moving through daily tasks, and eventually strength training.

How Strength Training Fits In At Hardbat

We coach safe, scaled, progressive strength that matches where you are in pregnancy or postpartum recovery. We watch:

• Breathing patterns (no breath holding that spikes pressure).

• Alignment (ribs over pelvis so the core can work).

• Load selection (start light, move well, progress only when symptoms are clear).

• Movement choices (squats, hinges, carries, pushes, pulls) adapted to trimester or recovery stage.

Strength is not about chasing heavy weights. It is about preparing your body to handle life with a growing child.

Common Fears (And What We Tell Moms)

“Will lifting make leaking worse?”We scale load and teach pressure management so your system supports, not strains, the pelvic floor.

“I had a C‑section. Can I lift?”Yes, when cleared. We rebuild core strength around scar tolerance, breath, and gradual loading.

“I’m tired and short on time.”Short focused sessions work. Two guided strength sessions a week can change how you move and feel.

“I’ve never lifted before.”No problem. We start with bodyweight, bands, and light implements. You progress when ready.

What To Focus On At Each Stage (No Table Needed)

Pre-Pregnancy / Early PregnancyFocus: Build baseline strength, breathing habits, and movement quality before the big changes hit.We Watch: Fatigue, nausea, pelvic pressure signals.Goal: Enter mid and late pregnancy stronger and more confident.

Mid / Late PregnancyFocus: Maintain strength, manage pressure, keep moving safely.We Watch: Belly position, coning, symptoms with pushing or overhead work.Goal: Reduce common aches, support posture, and prep for birth.

Early Postpartum (after medical and PT clearance)Focus: Restore core connection, gentle loading, daily function.We Watch: Breath, incision or tissue comfort, pelvic floor symptoms with lifting baby gear.Goal: Pick up, carry, and move without fear or pain.

Rebuild Phase (roughly 3+ months postpartum, timing varies)Focus: Progressive strength loading and gradual return to higher demand activity.We Watch: Symptom check under load, endurance of core and pelvic floor during longer sessions.Goal: Return to lifting, running, sport, or any performance goals you care about.

How We Work With Dr. Meg Siegel

• Shared language and cues so what you learn in PT shows up in the gym.

• Progress handoff: Meg clears movements, we build them into training.

• Symptom loop: If leaking, heaviness, or pain shows up, we dial back and Meg reassesses.

• Your story matters: Birth history, sleep, feeding demands, and time limits all shape your plan.

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Ready To Start (Or Restart) Strength Training?

If you are seeing Dr. Siegel now, ask her when to begin guided strength at Hardbat. If you are not yet connected with us and want a pressure-free conversation about where to begin, grab a No-Sweat Intro and we will walk you through options that match your stage of motherhood, schedule, and comfort level.

You deserve to feel strong, supported, and in control of your body. We are ready when you are.