Prolapse Safe Planks and Push-ups

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Prolapse Safe Planks and Push-ups

Many women are afraid to exercise when they have a prolapse. Truth be told, movement is essential and NOT moving is worse for prolapse than exercise.

Exercising with prolapse is all about ensuring a good pelvic floor and core engagement without breath-holding.

These exercises are really good for postpartum recovery as a return to planks or anyone who is currently feeling a little uneasy with regards to doing planks or push-ups with prolapse.

This is great for anyone wanting to build up strength and resiliency in planks and push-ups as well as people who have recently given birth and are wanting to get back to more demanding exercise.

I recommend starting with my Core Confidence Program for the first 8 weeks postpartum and then progressing to this series of planks. After you have completed my Core Confidence Program, try these!

To be clear, planks are not dangerous. It is totally safe, we just want to be sure we can manage intra-abdominal pressure so that we can get good core activation.

It is not about an exercise being safe or not safe, it is about YOUR execution of the said exercise.

The foundation of the movements in these exercises, in the video below, includes the core breath so I will include that video and recommend you watch it first before moving on to trying the various styles of planks.

I give you many options for planks and push-ups where you will add the core breath in a variety of positions depending on the level you are at.

Prolapse Safe Planks

Start at the wall and if easy and you can maintain your pelvic floor/core engagement, try the next hardest.

Prolapse Safe Planks

For each move, add the core breath and hold the pelvic floor engagement for 5 seconds and aim for 2 sets of 10-15 reps. Start at the wall and master your core control there before moving on. Next move to the bench, master that and then the floor etc.

Core Breath Video

Core Breath

More Exercise Resources

Kegel Mojo Prolapse - A complete online exercise and wellness program that you can access whenever you want, wherever you want now and forever!

Kim Vopni, Hypopressives

The Buff Muff App

The Buff Muff App, available on both Android and iPhone, will teach you how to activate your pelvic floor appropriately and then add it to movement. There is a ton of free content available to anyone who downloads the app including a 7-day pelvic floor fitness challenge to introduce you to the concept of a whole-body fitness approach to pelvic health.

Once the free challenge ends you have the option to join the membership where you get a variety of different workouts, delicious meal plans, the famous 28 Day Buff Muff Challenge, and can be a part of a community where you can ask questions and seek support.

Buff Muff App