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Prolapse-Safe Lower Body Workout

Strengthening your lower body is vital for prolapse recovery. But it can be hard finding lower body exercises that don’t exacerbate your prolapse symptoms. These 5 exercises today are a great place to start!


Perform each exercise for 45-60 seconds, on each side as necessary, for 4-6 rounds or 20 minutes, whichever comes first. Make sure you take about a minute break in between each round.


1. Squat Pulses



2. Decline Straight-leg Raise



3. Laying Heel Push



4. Clam Shells



5. Slow-descent Split Lunge




If any particular move makes you feel that heaviness in the vagina or like you’re pushing your breath forcefully into your pelvic floor, back off a bit. Reevaluate your breathing strategy and try again. If you’re still feeling that way, you may not be ready for that particular exercise just yet. If you need some guidance on proper breathing, reach out to me!

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