Core Exercises After Hysterectomy Video- Abdominal Muscle Series No. 2

Exercises After Hysterectomy Series – Seated Core Swiss Ball Routine

Exercises afhysterectomy recovery exercisester hysterectomy can help to promote hysterectomy recovery and return to activity and fitness. These Pelvic Floor Physiotherapist seated Swissball exercises provide women with information on appropriate and safe core exercises after a hysterectomy.

The gentle core exercises demonstrated are designed for the information of women returning to exercise after abdominal hysterectomy or after vaginal hysterectomy, and women having had previous prolapse surgery.

This video is the second in our series on exercises after hysterectomy designed to promote women’s understanding of safe exercises after hysterectomy. For more exercises after hysterectomy refer to video No. 1 Abdominal Exercises After Hysterectomy

Video duration: 9 minutes

Pelvic Floor Safe Exercise Saver Pack

Inside Out Strength Saver Pack Download

Inside Out eBook and exercise workout video both available in this cost effective saver pack (download or hardcopy format).

Inside Out eBook and exercise video pack helps you:

  • Lose weight and maintain body weight
  • Safely strengthen and tone
  • Understand unsafe exercises to avoid
  • Choose pelvic floor safe exercises
  • Strengthen your pelvic floor
  • Increase your lean muscle
  • Improve your bone health

Note: to ensure smooth viewing of the video, it is recommended that you press on this play arrow and then when the video starts loading you press the ‘pause’ button until you can see that the entire video has loaded. This will help avoid the video stopping to load while you watch.

Core Exercises Video Suitability

This exercise video is suited to most women with after receiving approval from their medical specialist to return to general exercises. Some women with poor balance, mobility or musculoskeletal problems may not be able to perform regular exercises on a fitball. The exercises demonstrated can also be performed seated on a chair for women with poor balance who lack confidence sitting on a fitball.

Women who may benefit from these pelvic floor safe abdominal core exercises include:

  • Women with weak pelvic floor muscles;
  • Women after hysterectomy recovery;
  • Women after prolapse surgery recovery; and
  • Women after childbirth.

Important: always ensure you have obtained the approval of your medical specialist to recommence exercise before commencing this or any exercise program after hysterectomy or pelvic prolapse surgery.

Benefits of Exercises After Hysterectomy

The exercises in this video are very gentle deep abdominal core activation and control exercises. These core exercises after hyseterectomy are designed to:

  • Improve posture after hysterectomy;
  • Improve deep abdominal muscle control;
  • Improve the tone of the lower abdominal region;
  • Promote control of the spine; and
  • Provide women with information regarding pelvic floor safe abdominal exercises after hysterectomy that avoid pelvic floor and internal wound strain.

Core Exercises Video Content

Core exercises after hysterectomy video demonstrates:

  • How to find and activate the deep abdominal muscles correctly in sitting position;
  • Posture exercise in sitting;
  • Arm reach seated on fitball;
  • Heel dig seated on fitball; and
  • Knee lift seated on the fitball.

The core abdominal exercises demonstrated in this video are provided with graduated progressions for women as their core muscle control improves.

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  1. hi michelle
    thank ou so much for your fabulous videos. i find they give me a program to follow while i recover. too many episodes of wallander could easily turn me into a slug!!!

    at what time post op (TA) can I start the fit ball exercises? you mentioned at the 6 wk stage? is that correct? im 5 days post op – would it be ok to get into these now?

    thanks for your advice!

    • Michelle Kenway says

      Hi Zoe
      Every woman is different in terms of when she can commence post op TA exercises – depending on the type of hysterectomy, coexistent health conditions and concurrent surgery such as prolapse. Some women can commence realy gentle TA’s within a few weeks of surgery, usually those women who undertand the importance of avoiding overbracing and correct activation of TA’s with exercises like really gently heel slides. The seated ball exercises in this video can often be commenced very gradually after 3-4 weeks post op. provided there is no discomfort with the exercises, as a rule for general exercises wait until you have your specialists’ approval to commence exercise.

      All the best for your recovery Zoe & don’t feel guilty about resting up during this time, hysterectomy is major surgery and the body needs time to recover.

  2. Im now 7 wks post op, hysterectomy, and all i have been doing for exercise is walking.
    I gained a lot of weight pre-op due to medication, anaemia and illness.
    Like the other ladies, i left hospital with little to no advice as to getting fit again. This video looks perfect, i have an exercise ball already, im going to get started straight away. I was told to go swimming a few times a week but its so expensive.
    Thank you

  3. Hi – like many others I have found your advice and FREE info invaluable. I have just joined a pilates class following a couple of 1-1s and although I did tell my teacher that due to having a hysterectomy I understood that I should not do movements that put downward pressure on my pelvic muscles, I have still been given exercises involving head and shoulders off the ground – whilst lying on back and front. From the back position – this was explained as a slow gentle curl of the vertebrae to close the rib cage – which I could do to an extent – but am now concerned having heard you say that you shouldn’t do this type of movement after hysterectomy – do you mean ever? Or just in the first few weeks? Some of the exercises also involve varying degrees of both legs off the ground – one of which seemed to make my tummy bulge outwards – so I stopped immediately. As I am now 6 months post-op. I do feel some ‘weirdness’ in my tummy muscles – odd bits of numbness and a wobbly feeling as if its just this big hunk of loose muscle – so am keen to do something to improve things – but don’t want to potentially cause problems with pelvic prolapse etc in the future. In the early weeks I walked everyday but now I’m back sat behind a desk, walking seems impossible to fit into my daily routine. However, I’ve just seen your article on exercise cycle interval exercising so might look into that as well. Look forward to hearing back from you re the head and shoulders and legs off the ground question – and thanks for putting this info out there for us all. Many thanks.

    • Michelle Kenway says

      Hi Sarah
      Yes this is just so tricky isn’t it. The head and shoulders raise will increase pressure on your pelvic floor this is a given. Whether or not your pelvic floor can withstand this pressure depends on your pelvic floor muscles, your age, your general ligament flexibility (and other factors too). There is some suggestion in the research that after hysterectomy women may be at increased risk of prolapse – the large ligament supports that originally suspended the uterus and upper vagina are removed with hysterectomy surgery and the uppermost part of the vagina is (hopefully) stiched up within the pelvis. Always strikes me that this is a somewhat tenuous support in view of the activities some women return to – however in years gone by the upper vagina was not even routinely hitched up and hence many women with previous hysterectomy report prolapse (vaginal vault or upper vagina).

      So my feeling is to modify where you can with the abdominal exercises (do single leg raises as opposed to double leg raises to keep it pelvic floor safe) and activate your deep abdominal muscles as you should in Pilates. Your Pilates instructor should be able to show you how to correctly activate these deep abdominal muscles.There are many single leg raise combinations that can be performed with/without arm movements, and modified Plank kneeling may be an option for you to consider for your tummy too if you feel you can support reasonably well. And yes, spinning is a great method for many women who are at increased risk of prolapse to get a really good workout and protect theie pelvic floor. Plus don’t forget the value of strength training, even a few basic resistance exerises can help you maintain lean muscle mass and tone your tummy – it doesn’t need to be abdominal exercise, whole body exercises such as lunges also incorporate the abdominals, as do seated fit ball strength exercises.

      Let me know if you have any qns, I hope this gives you a little direction.

  4. Hi Michelle,
    I am now 7 months post op TAH/BSO and I am back to all my pre op gym classes, Zumba , body pump and step.
    I am still wary of lifting too much weight in the body pump , I am limiting my weights to 5kg , when will it be safe to increase the weight ?
    Also, I do a toning class but I find I have no lower abdominal muscles at all ! I have been following your advice in your book but I would really like to know when I could start concentrating on my lower abdominal exercises.

  5. Thank you for this information. I had a hysterectomy 6 weeks ago, and just went back to work yesterday. I wish Doctors give you all the post-op info is needed for a smooth recovery. I am very tired and my belly is swollen. I am following the advice received in this website and listening to my body. I really appreciate all the comments. Thank you!

  6. Thank you for providing some safe & beginner exercises for free on the web with excellent description and technique. I’m recovering in Colombia, South America and I don’t have any resources or supports in English. Very much appreciated!

  7. how soon after op can these be started.

  8. I would like to obtain an exercise video specific to post hysterectomy patients who already have the knowledge from sites such as yours, but a video that efficiently leads the viewer through the exercises, perhaps with music background but with minimal talk. Do you have one, or know where i could obtain this? Thank you. I have found your site to be very informative!

    • Hi Ann
      At this stage I don’t know of any such video. We will get onto this project to help other women like yourself, thank you for your input!

    • It seems that it doesn´t matter where we live and how much we know about our risk. I am in Brazil and also had a hysterectomy . And a recurrent bladder prolapse only 3 months after. My doctor didn’t allow me to use the ball or having my PT sessions.

      Now I have search for good suggestions to avoid another surgery.
      I found two DVDs at Amazon :
      – Hab-it by Tasha Mulligan
      – Exercises for the pelvic floor by Ball Dynamics International


  9. I have had a similar experience to Jan – surgery 5 weeks ago in England and was given no advice at all on exercise or rehab. Thank you for this site – it will speed up my recovery.

    • HI there

      Now a year on and I am ok. But boy it took a long time for me to feel strong again… and I was fit.

      You can contact me if you wish for a chat.


      • Hi Jan, im 8 weeks post op for a total abdominal hysterectomy, and im struggling to find the deep abdominal muscles or even the top abdominal muscles. I want to feel strong again, i want to exercise and loose weight. Where can u start?


  10. Wow this is good. Wish that they gave a dvd and a ball when you leave hospital. I live in England and feel we were just abandoned after this major op.


    • Michelle Kenway says

      Hi Jan
      What a great idea this would be to help women to recover. The gentle fit ball core stability exercises you can do post op can really improve your hysterectomy recovery. Rather than sitting around wondering how to pass the time it would make good sense to have a structured week by week program for when women are ready to exercise after a hysterectomy and after vaginal prlapse surgery too. Thanks for your comments Jan.