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Hey there! My second postpartum period is here... and wow, it’s definitely heavier than the first one. I’d always heard the first period postpartum can be a lot—but that hasn’t been my experience. For me, it’s usually the second one that packs the punch.
Funny enough, my periods after kids have actually been better overall than they were before I had kids. I don’t really know why, but I’d love to hear if that’s been true for you, too!
I did have a little moment of sadness realizing the next time I go a long stretch without a period will likely be menopause (baby number five??? lol jk jk to my family if they’re reading this… or am I? 🤔).
Anyway, now that my cycle is officially back for good, I want to share what I’m using to support it as I step into this next season—closing the baby chapter (sobbing, brb) and moving fully into toddler life.
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First up—my Pixie Cup. I started using reusable menstrual products after my first baby, and I’ve never looked back. One, it’s a huge money saver—I don’t need to stock up on tampons and pads every month because I can just reuse the same cup (and honestly, I’ve been using the same one for years).
Pixie Cup makes both a cup and a disc. I personally love the cup, but Roxanne swears by the disc—so it’s nice to have options! The cup creates a gentle suction around the cervix to collect blood, while the disc sits in place without suction. Roxanne preferred the disc because the suction from the cup sometimes made her prolapse symptoms worse.
There is a little learning curve when you first try it—it can feel intimidating. I recommend practicing in the shower or over the toilet the first time. And if you’re nervous, you can always wear their new period underwear as a backup (or honestly, just on its own—so comfy).
And because I know the first “how do I even do this?” moment can be overwhelming, here’s a quick guide on how to insert a menstrual cup!
 I share even more of my go-to period products in my latest blog post! A few highlights:
And of course, my ride-or-die: Pixie Cup. I’ll never go back to tampons and pads. (Code MAMASTEFIT gives you 15% off + free shipping!)
On the Podcast: Navigating Your Postpartum Period
If you’re curious about what to expect when your cycle returns after birth, we recorded a whole podcast episode breaking it all down—the symptoms, the timing, and how it can feel different after kids. We also share some of our own stories (the good, the bad, and the heavy 😅).
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Supporting Prolapse During Your Cycle (And Beyond)
Many of us notice prolapse symptoms feel worse during our period—things like heaviness, pressure, or bulging can feel more noticeable. The good news? There are exercises that can help.
I’ve pulled together some of my favorite strategies that focus on pelvic floor release, hip mobility, and core support to give you relief—whether you’re mid-cycle or just navigating prolapse in general.
And if you want to go deeper, check out our podcast episode with pelvic floor PT Hayley Kava. She shares some fascinating insights—like how the upper part of the vaginal canal has more sensation than the lower part. That means you might actually notice more symptoms with a milder prolapse, since your pelvic floor may be clenching harder to hold things up.
💡 For movement professionals: Hayley, Casey, and I are diving deep into prolapse this month inside our professional mentorship community—exploring assessment, movement strategies, and client support. Next month, we’ll be shifting into birth preparation and how we can help clients get ready for labor and delivery through movement.
If you’re feeling heaviness or concerned about prolapse—whether or not your postpartum period has returned—these are my top exercises to help you feel more comfortable in your body. I use these same moves in both our prenatal and postpartum fitness programs because they’re so effective for supporting pelvic health.
These exercises include:
- Diaphragmatic Breathing: Reconnecting with your core and pelvic floor can start with deep breathing exercises! This is the FIRST core exercise you can do postpartum that is the foundation of all of our movement. Prolapse (and pelvic floor health) is so integrated with how well we are breathing and managing pressure.
- Side Seated Side Body Opener: Next up is thoracic mobility. Your rib cage position plays a big role in your pelvic floor. Many of us find ourselves suck in positions for prolonged periods of time (hello, contact naps), and this lack of movement can increase pelvic floor symptoms.
- Side Plank Reach: Then we can add in that thoracic rotation with some shoulder mobility!
- Star Plank: Adding onto the side plank reach, we can coordinate the hip rotation, as well. Remember, our body is a connected unit where movement in one area impacts movement (or lack of) in another. When we can better coordinate how our upper body moves with our lower body, our pelvic floor will be happier!
- Hip Shifts: Then we can come to a standing position to focus on pelvic mobility and release uneven tension in the pelvic floor. Hip shifts target the posterior portion of our pelvis.
- Lateral Hip Shifts: Then we can coordinate upper and lower body with a lateral hip shift that involves thoracic rotation too!
Watch this follow along video to learn more about each of these exercises (and remember, we include them ALL in our prenatal and postnatal fitness programs to keep your pelvic floor happy throughout your entire motherhood journey.)
 Don’t Forget About Your Glutes 🍑
Another key area to focus on when it comes to prolapse (and overall pelvic health) is your glutes. Not just for aesthetics—the glutes are major movers in how we support and stabilize our body.
When we’re constantly clenching our glutes, it can actually impact pelvic floor function and even increase symptoms you might be feeling. The goal is to release the clench, lengthen the muscle, and then strengthen it—which not only improves function but can also build strength and size (if that’s on your list of goals).
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Stay Strong in Pregnancy and Motherhood!
MamasteFit is one of the only fitness training facilities in the country that exclusively works with in-person prenatal and postnatal fitness clients—and also provides hands-on birth support. Our prenatal and postpartum fitness programs aren’t random “safe” modifications pulled from the internet; they’re designed specifically for this stage of life, tested and refined with our in-person clients, and approved by our in-house pelvic floor physical therapists.
Our prenatal programs were created to keep you strong and pain-free throughout pregnancy with specialty exercises to help you prepare for birth with pelvic opening, pelvic floor, and birth prep movements.
Our postpartum programs were carefully designed with our in-person fitness clients and pelvic floor PTs to ensure there is a smooth transition from rehab and recovery to fitness. Many PTs recommend our programs for both pregnancy and postpartum because of how seamless they integrate with someone's 1-1 PT!
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I’m 15 months postpartum and completed the 16-week C-section recovery program. I’m now following the monthly programming and feeling great—honestly, even stronger than before pregnancy. I’m a professional dancer, and I really credit the program with helping me rebuild from the inside out.
Postpartum Fitness Client
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Plus, if you need some 1-1 PT, you can find a PT near you at pelvicrehab.com and on the PRI provider directory (not specifically pelvic PT, but we have found that PRI is a really helpful approach to the pelvic floor).
If seeing someone in person is not accessible right now, check out Intimate Rose's virtual pelvic therapy consults! You can use code MAMASTEFIT for a $25 gift card for Intimate Rose products at intimaterose.com*.
*We do not receive a commission on any purchases or appointments. Our code is simply a gift to you!
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