Pelvic Floor Safe Exercises
Pelvic Floor Safe Exercises
Health and fitness exercises that help you:
- Stay active safely
- Strengthen and tone your body
- Manage your body weight
- Improve your fitness and well being
- Feel confident in your body
Pelvic Floor Safe Exercise Videos and Information
Core Exercises for Beginners Home Routine
Physiotherapist guided beginners core exercise routine for abdominal toning and spinal strengthening - suitable with pelvic floor problems
10 Yoga Poses to Avoid
Are you unsure about which Yoga poses to avoid if you're at risk of pelvic floor problems? This quick list will help you reduce your risk of injury with your Yoga practice
Safe Yoga after Hysterectomy or Prolapse Surgery
Learn how to modify some of the the most common Yoga poses to help you return to Yoga safely after your pelvic surgery
Physio Safe Hips Butts and Thighs
Physio guided workout for strengthening and toning at home for women with prolapse or previous prolapse surgery
Best Exercises for Weight Loss with Prolapse
Are you struggling to lose weight with prolapse issues? Learn the best exercises to manage your weight
Unsafe Abdominal Exercises
12 unsafe abdominal exercises to avoid if you're at increased risk of pelvic floor problems such a prolapse worsening or repeat prolapse
What are Pelvic Floor Safe Exercises?
These are exercises and exercise techniques designed to reduce the load on the pelvic floor during exercise.
Some exercises including intense core abdominal exercises, high impact and heavy lifting lifting exercises can increase the load on the pelvic floor.
When the load on the pelvic floor is greater than what it can withstand, the pelvic floor can stretch, weaken and become injured. This makes the pelvic floor more vulnerable to problems such as pelvic organ prolapse and incontinence.
Pelvic Floor Risk Factors
Risk factors for women with inappropriate exercises include:
- Weak or poorly functioning pelvic floor muscles
- Pelvic prolapse
- After hysterectomy, prolapse or incontinence surgery
- Obesity or overweight
- History of traumatic childbirth including forceps and multiple deliveries
- Chronic cough
- Chronic straining with constipation
- Menopause
Benefits of Pelvic Floor Safe Exercise
If you’re at increased risk of pelvic floor problems, knowing the best exercises to choose:
- Helps you exercise and stay active
- Reduces your risk of pelvic floor strain and injury
- Helps you return to exercise after pelvic surgery
- Minimizes pelvic floor symptoms with exercise
Pelvic Floor Safe Exercises to Choose
Appropriate general exercises to choose include:
- Low impact fitness exercises (e.g. cycling)
- Gentle core abdominal exercises
- Specific strength exercises and techniques
- Appropriate group fitness exercises (e.g. modified Yoga)
Safe Exercise Techniques
Safe exercise techniques involve:
- Knowing how much strain your pelvic floor can withstand
- Matching your exercises to your existing pelvic floor strength and support
- Modifying or avoiding inappropriate exercises
- Breathing correctly during exercise to reduce strain
- Choosing appropriate exercise positions
- Activating your core muscles appropriately during exercise
Physiotherapist Guided Exercises
Inside Out Workout Saver Pack
Exercise safely with the Inside Out book and strength workout DVD available in this cost effective saver pack (download or hard copy).
Inside Out Book and Workout DVD helps you:
- Improve your strength and tone
- Exercise safely
- Know the unsafe exercises to avoid
- Strengthen your pelvic floor
- Increase your lean muscle
- Improve long-term weight management
- Exercise with confidence
Pelvic health physiotherapy
Evidence-based pelvic health care from physiotherapist Michelle Kenway
Clear, kind pelvic health education designed to help you feel less alone, more informed, and more confident in everyday life.
Not sure where to begin? Try the pelvic floor starter guide.
Trusted worldwide
Supporting people with pelvic health concerns across the globe with evidence-informed, reassuring education.
Pelvic health journeys
Begin with what you're going through
Choose a path that reflects your current situation. Each one brings together articles and resources that speak directly to that experience.
Learning path
I think I have prolapse
Understand what’s happening, what’s safe, and how to support your pelvic floor day-to-day.
Learning path
I’m preparing for / after hysterectomy
Gentle, evidence-informed guidance to help you feel safer before and after surgery.
Learning path
I want to protect my pelvic floor while exercising
Practical exercise ideas and progressions designed to be kind to your pelvic floor.
What you can expect
Pelvic health support that feels calm, kind, and realistic
Highlights
Start with these key resources
A few places to begin if you're feeling overwhelmed, unsure, or simply want a clearer picture of what's going on.
Pelvic Floor Starter Guide
A calm, step-by-step introduction to understanding and caring for your pelvic floor.
Learn more →PopularMost-loved Daily Program
Gentle guided sessions to help you build a sustainable pelvic floor practice.
Learn more →Deep diveProlapse Deep Dive
In-depth, practical information for living well with prolapse, at your own pace.
Learn more →Experiences
What people are saying
A few words from people who have used these pelvic health resources and felt more supported in everyday life.
“These explanations finally made me feel less scared about my symptoms and more hopeful.”
“After surgery I felt so lost. Michelle’s resources helped me understand what was safe again.”
“I regularly recommend Michelle’s programs to patients who want clear, reassuring information.”
Articles
Latest pelvic health articles
Short, practical pieces to help you understand your symptoms and feel more supported.
Free guide
Free pelvic floor starter guide
A gentle starting point to help you understand your pelvic floor and feel less alone with your symptoms.
No pressure, no overwhelm. Just clear, kind information you can read in your own time.
Not sure where to start?
Begin with the pelvic floor starter guide or explore the pelvic health topics index at your own pace.