5 Prolapse Safe Core Abdominal Exercises | Beginners Physiotherapy Guided WORKOUT

Prolapse safe abdominal core exercises for beginner workout for strengthening deep abdominal core muscles with Pelvic Floor Physiotherapist Michelle Kenway www.pelvicexercises.com.au. 5 abdominal core exercises to strengthen and tone deep core abdominal muscles, flatten the belly, trim the waist and act like a belly band supporting the belly, hips and lower back. These prolapse safe core abdominal exercises reduce the risk of worsening prolapse symptoms and recurrent prolapse after prolapse surgery, unlike some intense abdominal core exercises.
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These abdominal core exercises suit beginners with mild to moderate pelvic organ prolapse and when fully recovered after prolapse surgery (with medical approval to return to general exercise).
Please cease any exercise associated with physical discomfort.
Timestamps: Prolapse Safe Abdominal Core Exercises
0:00 Safe abdominal core exercises for prolapse
0:39 Benefits abdominal core exercises with prolapse
1:27 Correct abdominal core muscle activation
3:48 Abdominal core and clam exercise
4:57 Side bridge core abdominal exercise
6:28 Side plank progression
6:02 Beginners side bridge
8:10 Abdominal core with single leg raise
11:35 Bird dog superman core exercise progression
Core Abdominal Exercise 1: Beginners Deep Abdominal Core Muscle Exercise
Correct core exercise technique for beginners starting deep abdominal core muscle strength and endurance exercises
Sidelying
Knees slightly bent
Uppermost hand on low abdomen feels deep abdominal core exercise
Relax abdominal muscles
Low abdomen moves slightly inward towards spine
Feel deep abdominal muscles contract
Relax deep abdominal core muscles
*Avoid contracting deep abdominal core muscles too strongly
Core Abdominal Exercise 2: Clam and Core
Strengthening exercise for deep abdominal muscles, hip and pelvic stabilizing muscles
Sidelying
Knees slightly bent
Activate deep abdominal core muscles
Raise top leg above lower leg
Feet together
Lower top leg
Relax core abdominal muscles.
Core Abdominal Exercise 3: Side Bridge Waist Trim
Strengthens deep abdominal waist and spinal muscles, hip and shoulder stabilizers
Side lying
Elbow under shoulder
Knees bent
Raise hips off mat
Maintain raised trunk
Lower trunk to mat
Repeat core exercise on opposite side
Beginners Modified Side Bridge
Raise waist off mat
Hip stays touching mat
Core Abdominal Exercise 4: Deep Abdominal Core Single Leg Raise
Strengthens deep core abdominal, spinal and gluteal (buttock) muscles
4-point kneeling position
Lying prone with knee pain preventing kneeling
Relax abdominal muscles
Gently contract deep abdominal muscles
Maintain abdominal contraction
Raise extended leg no higher than buttocks
Lower leg down toes to mat
Relax deep abdominal core muscles
Core Abdominal Exercise 5: Bird Dog or Superman Exercise
4 point kneeling
Extend right leg behind
Extend left arm in front
Activate deep abdominal core muscles
Raise back leg and front arm simultaneously from mat no higher than trunk
Maintain deep abdominal core muscle activation
Lower arm and leg simultaneously back to mat
Relax deep abdominal core muscles
Repeat alternate sides
These prolapse safe core abdominal core exercises can be performed daily for core abdominal strengthening and pelvic prolapse recovery with prolapse and after prolapse surgery.
#prolapse #coreexercises #pelvicfloorphysicaltherapy
References
Thompson, J et al. (2007) Comparison of transperineal and transabdominal ultrasound in the assessment of voluntary pelvic floor muscle contractions and functional manoeuvres in continent and incontinent women. International Urogynecology Journal, 18, 779-786
C. Richardson et al. (2004) Therapeutic exercise for lumbopelvic stabilization: A motor control approach for the treatment and prevention of low back pain; p177-178, 180-181, 186; Churchill Livingstone
Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

[@deb1130]

I have been been doing this routine for six weeks and, yes, it is still challenging for this 70 year old beginner. There are observable signs that my core is strengthening: I can easily feel my muscles when they activate and my current underwear size is now a loose fit! And while you don’t need to follow the video after you’ve learned the sequence, I suggest you revisit it after a few weeks to confirm that you are doing the activation/form parts correctly.

[@sampersons4541]

Thank you ! Monday will be three weeks since my surgery and I have been looking for safe exercises for when my surgeon says it’s ok to workout. Going crazy waiting 😏

[@michellephysio]

@sampersons4541 I hear you! I hope you're recovering well. You can start exercise 1 now (sidelying abdo activation) starts at 1:27 in this video & this will actually help improve abdo support and reduce loading from your repair. Start with just 3-4 seconds at a time and make sure the contractiong is very gentle, less is more when it comes to doing this exercise correctly if this makes sense? Keep my posted if you have time 🙏

[@DrEricLeckie]

Love your work Michelle!💪

[@michellephysio]

@DrEricLeckie 🙏🏼🔥

[@heidirees9647]

I’ve researched and tried many exercises for my prolapses, I really enjoy these. They are safe/soft exercises but strong enough I feel the workout. Thank you!

[@veemack6980]

So excited to learn these exercises for 4 weeks from now.

[@michellephysio]

@veemack6980 wishing you a speedy recovery, I hope these exercises help

[@williammcknight2222]

I love your energy

[@michellephysio]

@williammcknight2222 I love your kindness 🙏 🙏

[@StaceyZilber]

I have your book and it's wonderful, but I need visualization for the exercises. I'm so glad you are have a youtube channel now!

[@aliciasavino9809]

Great exercises you are amazing at teaching..😊😊😊😊😊😊.

[@michellephysio]

@aliciasavino9809 ohhh goodness, thank you so much for this beautiful comment - much appreciated. ❤️🌺

[@goldstar846]

so grateful michelle! just watched it all the way through...now gunna get down on the floor and get to it! thanks so much xx

[@goldstar846]

wow...those side ones are killers! but I am blown away at the tension release in my back from it. Only did them a few times will see how my body feels tomorrow and progress from there. I am very weak in those side muscles I didnt even realise. i only weigh 60 kgs and I struggled to liftmyself! Think they will heap me alot 🙂 I am 6 months post op. had the works. very afraid of my stage 4 prolapses returning. 😞

[@michellephysio]

@goldstar846 well done! I'm really so impressed!! 😄Yes see how you feel tomorrow and then you'll have a better idea on how to progress. Yes the side bridge is challenging isn't it? It's a great exercise to strengthen your core. Take this one slowly and breathe, some ladies start this at 2-3 seconds. Best to build up you lift duration gradually over time. Thankyou for letting me know you did these today and I really hope you feel the benefits over the next month or so. You'll find side bridge becomes much easier in around 2 weeks 🌻

[@user-mw1iw1eg3s]

love the lashes Michelle! looks awesome! also thanks for these exercises. I am two years post hysterectomy where at same time as my hysto, i also had a vault suspension and urethoplexy procedure for prolapse and there are exercises i used to be able to perform prior to my hysterectomy (ie, planks and pushups) that when now performed, i'm in severe pain (low back and abdomen) after doing them....not entirely sure why but perhaps due to the mesh attached to muscles that hold the vaginal cuff supporting bladder etc. Also, I used to have abs before my hysterectomy and a nice flat tummy and that all changed starting 6 months post hysterectomy/vault suspension. I have read on internet that a major cause of this would be as a result of the major ligaments that used to hold my women parts up would have been severed during hysterectomy (which acted like a corset) and because they have been severed, everything sort of falls or caves in or downward. i'm stuck with this spare tire around the my waist and abdomen area and i want my flattish tummy back!!!!!!! I'm going to be embarking on these variation exercises and kegels! I am an avid walker and have walked for years (every day) but walking doesn't really strengthen the muscles in the abs unless i can walk for over an hour sucking in and tensing them lol....anyway, gonna do these combined with my already decent eating habits and see what happens!

[@maryamzare5932]

tnx lady

[@michellephysio]

@maryamzare5932 🙏Mary

[@geeg7202]

This is my favorite video I think so far

[@michellephysio]

@geeg7202 Thx for taking the time to comment, much appreciated & sincerely hope these exercises are helpful for you 🙏

[@michellephysio]

Prolapse Exercises eBook by Michelle Kenway INSTANT DOWNLOAD ▶️ www.pelvicexercises.com.au/pelvic-exercise-products/prolapse-exercises/prolapse-exercises-ebook/

[@DrEricLeckie]

Highly recommend this as Michelle has YEARS of experience treating this issue. Must read!

[@MamaOwlbear]

Thank you for much for these videos! Is yoga generally okay when dealing with POPs?

[@michellephysio]

@ButterflyDream22 Hi there, great question and one that’s frequently asked. Here is a video on Yoga exercises to avoid with POP and appropriate Yoga poses/exercises to replace potentially unsafe poses kzbin.info/www/bejne/pmS8loiGitmai9U I hope this helps you keep up your Yoga practice safely because Yoga can be wonderful exercise for women and men indeed ❤️‍🩹

[@KaraDeeTV]

Hello Michelle, I have a question for you about female POP. I keep seeing people claim stomach "vacuums" or hypopressives are excellent for strengthening pelvic muscles. The exercise is meant to target the Transverse ab or inner corset. I'd love to hear your thoughts as opinions seem mixed on the topic.

[@Video_Editing_Service]

Soo lovely’s Michelle I am from Pakistan

[@michellephysio]

@latestgadgets2956 ہیلو پاکستان میں آپ سے سن کر بہت اچھا لگا اور آپ کا شکریہ، مجھے امید ہے کہ یہ مشقیں آپ کے لیے واقعی مددگار ثابت ہوں گی نیک خواہشات

[@eddievalentin2556]

Michelle Kenway is BEAUTIFUL 😍

[@angiech9563]

Thank you for the detailed instructions! Do these work for post hysterectomy abdominal strengthening too?

[@angiech9563]

I'm about 4 weeks post abdominal hysterectomy and I've got the 'belly overhang' 😢

[@michellephysio]

@angiech9563 Hi there, hope you’re recovering well. Wait for your 6 week post op checkup and your doctors approval to return to gentle physio core abdominal exercises. Then yes, leave full side bridge until at least 3 months post-op (ie full internal healing for most women) but should be fine to start the modified beginners version I show with hips remaining on the mat 6:02 ‘Beginners side bridge’ with doctor’s approval. All the best for your recovery! 🙏

[@angiech9563]

@@michellephysio Thank you so much for your reply! Appreciate it! And I really enjoy your videos, very clear explanations. Thank you 🙏😊

[@alandrahartmann6437]

Are these also safe for tight PF muscle where you can't put pressure on your pf?

[@carmencrx123]

My bladder burst 3x last year. My urologist has me with a Foley since all this happened. I want that removed please help.

[@nirmalajohn8129]

If I've had a hysterectomy 2years back are these exercises safe for me. Pls reply

[@michellephysio]

@nirmalajohn8129 hi there, great question and yes absolutely perfect for you after hysterectomy - the same safe exercise principles apply post hysterectomy and post prolapse surgery. I really hope you enjoy and benefit 💮🙏 I always love to hear how you're going with these too

[@leegorman8322]

Hey Michelle, how you doing? Just thought I'd say hello 🙃

[@michellephysio]

@leegorman8322 hey there Lee, I'm great thank you for asking 🙏 I always lovely to hear from you, I hope you're doing well Lee

[@leegorman8322]

@@michellephysio The better for seeing you, Michelle 😍

[@karenagha8568]

Why do i struggle to breath and hold my stomach muscle in ?

[@RonDevito]

Not related to women's abdominal prolapse, but important: what are SAFE core exercises for someone with an 18-year-old umbilical hernia?

[@michellephysio]

@RonDevito hey Ron great to hear from you! Ron exactly the same safe core exercises apply for umbilical hernia management. Hernia is a prolapse of the intestines through the umbilical opening in the abdo wall, pelvic organ prolapse is a hernia of the pelvic organs into the vaginal wall. Would it help you if I put together a video for safe core exercises for abdo hernia management? I've been thinking to do this for some time so I really appreciate your reminder and request! 🙏

[@RonDevito]

@@michellephysio - yes. Absolutely. Exercises I'm considering: Deadlift with Trap Bar; Bent Over Rows with Trap Bar; Russian Twist with Dumbbell or Plate; and some Calisthenics: Hollow Hold, Leg Raises. Considering Frog Stretch for Kegel - not sure of it's valid or not. I don't do any ab crunching, as it's how I sustained the injury in the first place and doing so would only land me in the ER.

[@michellephysio]

@RonDevito Hi there, many thanks for sharing and I agree with you 100%! ❤️‍🩹