Core Exercises for Women- Abdominal Toning Ball Routine

Do you want safe core exercises for strengthening?

Get started now with these core exercises for women that strengthen and tone the lower abdominal core muscles.

These core exercises are suitable for women with prolapse problems, after hysterectomy or prolapse surgery.

Video duration: 4.5 minutes

Features: Guided core exercises for women set to music

Please scroll down below this video for written guidelines for these core exercises. We welcome your comments and questions below.

Prolapse Exercises e-Book

International best selling prolapse exercise guide for women with prolapse and after prolapse surgery.

Prolapse Exercises Book

Prolapse Exercises teaches you how to:

  • Exercise safely after prolapse surgery
  • Reduce your risk or repeat prolapse
  • Avoid unsafe exercises
  • Choose pelvic floor safe exercises
  • Reduce your risk of prolapse worsening
  • Improve prolapse support
  • Increase your strength and fitness
  • Strengthen your core
  • Lose weight

Core Exercises for Women Suitability

These core exercises are suited to women seeking tummy toning exercises for core muscles with:

  • Weak lower abdominal muscles
  • Prolapse
  • After prolapse surgery*
  • After hysterectomy*
  • Weak pelvic floor muscles
  • Current pregnancy
  • After childbirth
  • Bladder control problems
  • Bowel control problems
  • Lower back problems

* Please obtain your specialist’s approval to return to general exercise before attempting these exercises.

If your balance is poor you may choose to start these exercises sitting on a chair or placing your exercise ball against a wall for support.

Benefits of Core Exercises for Women

Appropriate abdominal core exercises can benefit women in a number of ways:

  • Improving lower abdominal strength and tone
  • Improving pelvic floor function
  • Improving lower back and pelvic support and control
  • Improving posture
  • Recovering abdominal muscle tone after abdominal surgery
  • Regaining core strength and support after pregnancy and childbirth

Overview of Core Exercises Video Content

This exercise routine shows you how to:

  • Correct your posture for seated core exercises
  • Activate your core abdominal muscles
  • Progress through a series of 3 seated exercise ball core exercises

1. Correct Posture for Core Exercises

To correct your posture for effective core exercises:

  • Lift the crown of your head towards the ceiling
  • Lengthen your spine
  • Relax your shoulders back and down

2. Activate your Deep Core Abdominal Muscles

To correctly activate your inner deep core abdominal muscles:

  • Place your fingers over your lower abdominal wall feeling just inside your pelvic bones (just below waist level and directly beneath your briefs)
  • Gently activate your deep abdominal muscles by drawing your lower abdominal muscles inwards towards your spine*
  • Feel the gentle contraction of the abdominal wall underneath your fingers
  • Breathe normally using correct breathing technique as you maintain this contraction
  • Relax your abdominal muscles before repeating again

*This is a very gentle activation of the abdominal muscles, avoid strongly contracting your abdominal muscles. Your outer abdominal muscles (i.e. six pack muscles) should remain quite relaxed throughout these core exercises.

Avoid the common tendency to over brace the abdominal muscles – contract your abdominal muscles gently never strongly to protect your pelvic floor.

3. Core Exercise Progressions

Progress your exercises by gradually adding a little more challenge to each exercise.

  • Commence with seated activation of your deep core abdominal muscles
  • Double arm reaches maintaining deep core abdominal activation throughout
  • Single arm reaches maintaining deep core abdominal activation throughout
  • Single knee lifts maintaining deep core abdominal activation throughout

How the Progression Exercises Strengthen your Core

These core progression exercises involve moving the limbs. Moving your limbs while sitting on the exercise ball adds a destabilising force to your body that makes your body less balanced.

Your trunk muscles (including your deep abdominal muscles) then need to work harder to keep your body upright and maintain your balanced upright posture.

Take your time to work through the progression exercises in succession – each exercise builds upon the previous one. Try to master each progression before progressing to the next exercise.

Key Points for Successful Core Exercises for Women

Appropriate core exercises can benefit your body and restore deep abdominal muscle strength and control.

The key to successful core exercises is getting your technique correct from the outset, in particular avoiding over bracing of the abdominal muscles which can worsen pelvic floor problems.

Take your time and progress your core exercises gradually as your core strength improves.

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We Welcome Your Comments


  1. I am looking for an exercise regime for day 30-40 mins per day / 3 times per week . I am 14 weeks post prolapse surgery and still have a very weak pelvic floor . Is this something you could provide ? I have your book Inside Out which I’m enjoying and I keep hearing your name ( in London !)

    • Author: Michelle Kenway Pelvic Floor Physiotherapist says

      Hi Yolande
      The Inside Out Strength video is a pelvic floor friendly strength training video (approximately 30 minutes in duration, you can read more using the link here and it’s appropriate with prolapse and after prolapse surgery, I hope this helps.

  2. Hello Michelle, I’m keen to learn how to exercise without causing myself problems. I have interstitial cystitis (mostly in remission these days) and pelvic adhesions. I have had a rectocele repair about five years ago but don’t seem to have problems with that.
    I think the biggest problem is the adhesions which is so random in pain effects that it seems almost impossible to find what will trigger a flare of pain that can result in needing strong pain medication (endone) and lying down with a heat pack between my legs.
    Walking seems okay when I’m pain free but I’m almost scared to try anything else. Even sitting on a hard chair or standing in one place for any extended time most times results in pain. The strange thing is sometimes I can go for a couple of weeks and seem to be able to do pretty much anything without any problems. Weird I know!!
    Do you have any plans or dvd’s that might help me. Several years ago you referred me to Equilibra but unfortunately she was unable to help me. I’m 69 this year and apart from the above problems am in good health.

    • Michelle Kenway Physiotherapist says

      Hi Evon

      Yes I recall your name Evon, it’s lovely to hear from you again.

      Pelvic adhesions could very readily be aggravated by some exercises, along with the potential for diet to impact upon your Interstitial Cystitis which makes it extremely challenging for you to know the exact cause of your flare ups. Evon have you ever tried gentle water walking? You say that walking is generally pain free which makes me wonder how you would go with a program of gentle water based walking (progressing from forwards/backwards/sidestepping etc). My other thought is perhaps very gentle Tai Chi might suit you – perhaps starting with 5-10 minutes at a time and progressing. These are just suggestions that come to mind that you may like to consider perhaps?


  3. Michelle. I am so very thankful to you with all your information that you provide. I had my hysterectomy 8 months ago. I followed your strict information sessions and purchased your inside out DVD. You have helped me to understand how to exercise and how to concentrate on doing my exercises properly. Even though my healing time has been just a little scary, I have grown to understand how to exercise and maintain healthy weight. I now do 2 spin classes per week which have really strengthened my core. I don’t overdo the class I listen to my body. I also do a step class, and do weights under supervision. Stretching is a must everyday, as well as a healthy diet. I actually feel better about myself and my body. I dearly would love to meet you one day just to give you a big hug.


    • Michelle Kenway says

      Hi Anna
      Well this is what makes it all worthwhile – thank you Anna. I am really glad to read that you’re well, strong and empowered and that you listen to your body. Yes I agree – stretching and healthy diet do make such a difference to mind and body too. Thanks so much for taking the time to post your progress Anna – keep up your great work.
      Best wishes

  4. Just want to say how the newsletter cheers me up reminds me this is normal and acceptable… I suffered dreadful complications after t.a.h last year and in England could not find anywhere for support. Michelle responded to a query with helpful advice. Which I am still grateful for ..was astounded she responded to be honest. I always find great tips reminders and confidence boosts in the newsletter thanks keep it up. Diane xx

    • Michelle Kenway says

      Hi Diane
      I am so glad that the newsletter helps to cheer you up. Exercise is definitely feel good medicine for the body and the mind don’t you think?
      Best wishes & thank you