Wendy Powell

Pelvic floor infographic – an illustrative way to understand your undercarriage

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Pregnant woman in a green dress, gray sweater, and cream hat outside in the snow.

Everything you need to know about your undercarriage – in our pelvic floor infographic.

pelvic floor infographic

For the full lowdown on caring for your pelvic floor after birth, we’ve put together a comprehensive resource that will answer all your most commonly asked questions.

As well as our pelvic floor infographic we made a Diastasis Recti one too.

Learn, giggle, pick up a peanut and please share the pelvic floor infographic. Pin it, Facebook it, Tweet it – this is a part of our bodies we really need to get more familiar with! Please note this image is protected by copyright. We love it when you share… so please play nice by using the image in its full original form and crediting this website.

The MUTU System Program

MUTU System is for women who want their bodies to look, feel and function better after having a baby. Even if it’s a long time since having a baby.

They want a core and a pelvic floor that work, that feel right and that do their job.

It’s for women who want to lose weight after childbirth and keep it off.

It’s the definitive, medically endorsed Mummy Tummy Workout System, created by postpartum fitness expert, Wendy Powell.

The international best-selling, industry-acclaimed, award-winning, holistic, realistic and supportive exercise and recovery program for Moms that truly works.

A proven, truly effective, tried and tested solution for ‘mummy tummy’, diastasis recti, pelvic floor weakness and core that isn’t as functional or strong as you’d like it to be.

But don’t just take our word for it, check out the Evidence!

Life-Changing Results for Moms

  • Approved as safe and effective in Clinical trials
  • Evidence based solution for fat loss, diastasis recti and pelvic floor
  • Stream Pre and Postpartum workouts on-demand from any device
  • Inclusive, expert-led support community
  • Track your step by step progress in the MUTU Hub


46 comments

  1. Hi Wendy, is this the program I would use to elieve Symphysis Pubic Dysfunction? I had my baby 5 days ago and I am still in pain

    1. Please be careful with resistance leg exercises (squeezing together) and SPD. They totally exacerbated pain for me and are not recommended by other SPD web sites. The other stuff is fab though.

  2. Hi Wendy, is this the program I would use to elieve Symphysis Pubic Dysfunction? I had my baby 5 days ago and I am still in pain

    1. Please be careful with resistance leg exercises (squeezing together) and SPD. They totally exacerbated pain for me and are not recommended by other SPD web sites. The other stuff is fab though.

  3. Please be careful with resistance leg exercises (squeezing together) and SPD. They totally exacerbated pain for me and are not recommended by other SPD web sites. The other stuff is fab though.

  4. Thanks for the pretty infographic! As for 3) – do you mean “Resist exercises that involve squeezing and moving apart of legs against resistance”..? What about the MuTu Focus exercise where we go into a bridge using resistance band and pilates ball between our knees? Or is “Resist” the description of this category of exercises, rather than a warning…? *confused*

    1. Sorry if that’s confusing Ansai, I hadn’t read it like that! No it doesn’t mean ‘resist’ as in, ‘avoid’! Squeezing together (adduction) or pulling apart (abduction) against resistance is GOOD for your pelvic floor!

    2. I am so glad you asked that question, Ansai! I was wondering the same thing about the word “Resist” being above those exercises.

  5. Thanks for the pretty infographic! As for 3) – do you mean “Resist exercises that involve squeezing and moving apart of legs against resistance”..? What about the MuTu Focus exercise where we go into a bridge using resistance band and pilates ball between our knees? Or is “Resist” the description of this category of exercises, rather than a warning…? *confused*

    1. Sorry if that’s confusing Ansai, I hadn’t read it like that! No it doesn’t mean ‘resist’ as in, ‘avoid’! Squeezing together (adduction) or pulling apart (abduction) against resistance is GOOD for your pelvic floor!

    2. I am so glad you asked that question, Ansai! I was wondering the same thing about the word “Resist” being above those exercises.

  6. My last of 7 kids is now 9 and I just found you! I’ve had uterine prolapse for 12+ years. I realize I am not very aware of my body/undercarriage, but now I realize I feel myself bearing downward or outward regularly for no apparent reason. What should I think or do to correct this?

    1. The excessive intra abdominal pressure in your abdomen + pelvis is causing as well as exacerbating your prolapse. What you need is a dedicated re-connection + restoration program of exercises + alignment adjustments to correct this. I would suggest the MuTu focus program, plus these articles will also help https://mutusystem.com/pelvic-organ-prolapse-why-kegels-arent-enough.html and https://mutusystem.com/referral-to-a-womens-health-physiotherapist.html

  7. My last of 7 kids is now 9 and I just found you! I’ve had uterine prolapse for 12+ years. I realize I am not very aware of my body/undercarriage, but now I realize I feel myself bearing downward or outward regularly for no apparent reason. What should I think or do to correct this?

    1. The excessive intra abdominal pressure in your abdomen + pelvis is causing as well as exacerbating your prolapse. What you need is a dedicated re-connection + restoration program of exercises + alignment adjustments to correct this. I would suggest the MuTu focus program, plus these articles will also help https://mutusystem.com/pelvic-organ-prolapse-why-kegels-arent-enough.html and https://mutusystem.com/referral-to-a-womens-health-physiotherapist.html

  8. I’m 43 now and I seem to notice more of a uterine prolapse issue when my hormones are shifting. Is this really connected? Any insights on what would be helpful?

    1. Yes, hormone balance with lifestyle + most importantly, dietary shifts will definitely help. In a nutshell, you need plenty of good protein, essential fats in abundance, hydration and a tonne of greens. Alongside getting plenty of sleep, limiting screen time especially in the evening (to help you wind down) + limiting stress as much as you possibly can will all help. But I must reiterate again that a Women’s Health Physiotherapist should be your first port of call to ensure that any restorative program, however gentle, is appropriate for your needs https://mutusystem.com/referral-to-a-womens-health-physiotherapist.html

  9. I’m 43 now and I seem to notice more of a uterine prolapse issue when my hormones are shifting. Is this really connected? Any insights on what would be helpful?

    1. Yes, hormone balance with lifestyle + most importantly, dietary shifts will definitely help. In a nutshell, you need plenty of good protein, essential fats in abundance, hydration and a tonne of greens. Alongside getting plenty of sleep, limiting screen time especially in the evening (to help you wind down) + limiting stress as much as you possibly can will all help. But I must reiterate again that a Women’s Health Physiotherapist should be your first port of call to ensure that any restorative program, however gentle, is appropriate for your needs https://mutusystem.com/referral-to-a-womens-health-physiotherapist.html

  10. I am so glad you asked that question, Ansai! I was wondering the same thing about the word “Resist” being above those exercises.

  11. Wendy,

    You mention “untucking” one’s tailbone. I don’t know if you’re familiar with Middle Eastern Dance (some people just call it “Belly Dance,”), but when one performs these dances, she must tuck her tailbone under by sort of pushing that under carriage area out slightly. It is my understanding that this makes some of the dance movements easier to perform, and also protects the spine from damage while dancing. Many dancers insist that this is a good posture for us women, and that Middle Eastern Dance strengthens one’s pelvic floor. After reading this info-graphic, I question this. Are you saying that this tucking of the tailbone is detrimental to the health of my pelvic floor?

    1. Posture + alignment aren’t always the same thing – think of a ballerina, or a soldier, or a competitive cyclist… or a belly dancer! There will be desirable ‘postures’ for different sports or activities, but these are not related to the optimal biomechanics alignment of the human body. Its about balance – by all means do the stuff that makes you happy! But no, tucking your tailbone is not doing your pelvic floor any good, however fabulous you look while you’re doing it πŸ˜‰

  12. Wendy,

    You mention “untucking” one’s tailbone. I don’t know if you’re familiar with Middle Eastern Dance (some people just call it “Belly Dance,”), but when one performs these dances, she must tuck her tailbone under by sort of pushing that under carriage area out slightly. It is my understanding that this makes some of the dance movements easier to perform, and also protects the spine from damage while dancing. Many dancers insist that this is a good posture for us women, and that Middle Eastern Dance strengthens one’s pelvic floor. After reading this info-graphic, I question this. Are you saying that this tucking of the tailbone is detrimental to the health of my pelvic floor?

    1. Posture + alignment aren’t always the same thing – think of a ballerina, or a soldier, or a competitive cyclist… or a belly dancer! There will be desirable ‘postures’ for different sports or activities, but these are not related to the optimal biomechanics alignment of the human body. Its about balance – by all means do the stuff that makes you happy! But no, tucking your tailbone is not doing your pelvic floor any good, however fabulous you look while you’re doing it πŸ˜‰

  13. Hi everyone this is my first time here i was wondering if anyone know or heard of anyone in here that has pop about stage 2 and can mutu help us because I have that problem.

  14. Hi everyone this is my first time here i was wondering if anyone know or heard of anyone in here that has pop about stage 2 and can mutu help us because I have that problem.

  15. Hi, I have just been diagnosed with a diastasis recti of 8.3 cm. I had
    had several abdominal surgeries in a row, that did not go well and was left “open” for 11 months back in 2001. I later had a mesh repair done for an incisional hernia . I have never felt that my muscles came back together. I have never been pregnant. Will the Mu Tu system help fix my problem or is surgery my only option. Your input is appreciated

  16. Hi, I have just been diagnosed with a diastasis recti of 8.3 cm. I had
    had several abdominal surgeries in a row, that did not go well and was left “open” for 11 months back in 2001. I later had a mesh repair done for an incisional hernia . I have never felt that my muscles came back together. I have never been pregnant. Will the Mu Tu system help fix my problem or is surgery my only option. Your input is appreciated

  17. I will turn 71 next week and I have vaginal prolapse. I did see a doctor and she recommended a pessiry, I, feel that wont correct my problem. Would pelvic exercises help my situation?

    1. I am 33 and have had a pessary for 3 years (since a year after the birth of my second child). I wore it up to week 22 of my third pregnancy and got fitted for and faithfully wear another pessary after my 3rd child was born 7.5 months ago. I love my pessary. it reduces my back pain, allows me to void my bladder and bowl more easily, makes it easier to do my pelvic floor exercises and hypopressives and, with any luck, will extend the amount of time that I have before I have to get my level 2 prolapse surgically repaired. It’s easy to use and care for. It helps me be fore confident as I go through my day lifting and moving with my 3 small children. My only regret is not getting fitted for one after my 1st pregnancy when I started to notice things had changed. I can’t say enough good things about pessaries.

  18. I will turn 71 next week and I have vaginal prolapse. I did see a doctor and she recommended a pessiry, I, feel that wont correct my problem. Would pelvic exercises help my situation?

  19. Hi. I’m new to Mutu ahving just started Mutu focus. My question is: how much pain or aches should I feel whilest doing the exercise especially the lamp-post and admire your knees strech in phase one? Thanks

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