3 Pelvic Organ Prolapse Safe Ab Exercises

Updated: Apr 8, 2020

I’m going to provide you with 3 pelvic organ prolapse safe exercises that you can begin to start building your strength again. Now, if you are still very early on in recovery, you can perform exercises done on your back with the support of pillows underneath your hips. This will decrease the difficulty of the exercise. Once you have mastered the exercises with pillows, you can move on to performing them flat on your back. 

Heel Slide with Leg Raise

1. Lie flat on your back with both feet flat on the floor a few inches away from your booty

2. Raise your left toe and slowly slide your heel away from your body until your leg is straight

3. Exhale, engage your pelvic floor muscles and gently lift your leg off the ground as high as you comfortably can

4. Slowly lower your leg back down until your heel is touching the ground and bring your foot back to the starting position

5. Inhale and completely relax your belly and pelvic floor muscles

6. Repeat 10x on each side

Yoga Block Glute Bridge

1. Lie on your back with both feet flat on the floor a few inches away from your booty

2. Take a yoga block (or yoga ball, or a pillow, whatever is handy!) and place it between your knees, holding it in place with your knees

3. Holding the yoga block in place with your knees, exhale, engage your pelvic floor muscles, and slowly raise your booty up in the air until your body is a straight line from your shoulders to your knees

4. Gently lower your body back into the starting position and pause for a moment, releasing all tension from your abs and pelvic floor muscles

5. Repeat 15-20x

Clam Shells

1. Lie on your side with your upper thigh straight out from your body and your lower legs bent at an angle 

2. While breathing out and engaging your pelvic floor, lift your top knee up away from your bottom leg, keeping your feet touching

3. Hold for a 2-count at the top and slowly lower back to the starting position, completely relaxing your belly and pelvic floor muscles

4. Repeat 12-15x on each side

While performing these exercises, make sure that you are engaging your breath and pelvic floor throughout the exercise and relaxing in between reps. Too often, whether it’s out of embarrassment or habit, women are constantly “sucking in” or “clinching” their abdominal and pelvic floor muscles. Learning to relax those muscles and engage them properly is an important step on your road to recovery. Working through these exercises and breathing and engaging during work and relaxing and inhaling at rest will help you train your brain to connect to and build those muscles. 

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