Prolapse Safe Planks - and Push Ups Too! - Great For Postpartum Return To Fitness

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 good pelvic floor and core engagement without breath holding.
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.
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.
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Thank you so much for watching! I use fitness and movement to help women and vagina owners prevent and overcome pelvic floor challenges like incontinence and organ prolapse. Help for people in pregnancy, motherhood and menopause!
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