Prolapse Exercise for Fitness – 5 Pelvic Floor Safe Exercises

Prolapse Exercise to Choose and Exercises to Avoid prolapse exercise

Prolapse exercise for fitness needs to avoid pelvic floor strain while allowing you to exercise at a moderate intensity.

Read on now to learn:

  • 5 pelvic floor safe fitness exercises
  • Fitness exercises to avoid or modify if you have a prolapse or previous prolapse surgery.

This prolapse exercise information applies to women with; uterine prolapse, prolapsed bladder (cyctocoele), rectal prolapse (rectocoele) and also after prolapse surgery (with your Medical Specialist’s approval to commence general fitness exercise).

5 Pelvic Floor Safe Fitness Exercises

The most appropriate fitness exercises for women to perform to reduce the likelihood of pelvic floor strain are exercises known as low impact exercises.

Low impact exercises involve you exercising and moving with at least one foot in contact with the ground. Low impact exercises will minimise the stress on your pelvic floor. Try to avoid high impact exercises with two feet off the ground which cause jarring forces through your legs and increase strain on your pelvic floor.

1. Walking

Walking tips to protect your pelvic floor:

  • Choose flat surfaces;
  • Wear well cushioned shoes;
  • Mix up your walking surface;
  • Wear support briefs (underwear) to help support your abdomen and pelvic floor;
  • Walk in the morning rather than the end of the day when your prolapse is worse and your pelvic floor fatigued;
  • Do a couple of short sessions rather than one long session for comfort, especially if your prolapse is large; and
  • Bush walking is a great from of exercise, choose walks that are comfortable for your body and not too demanding.

2.  Cycling

Cycling tips to protect your pelvic floor: prolapse exercise

  • Cycle on flat surfaces;
  • Use gears that are light on your legs so that you avoid pushing heavily through your feet;
  • Sit in the saddle rather than standing up to cycle; and
  • Stationary cycle is an ideal fitness and weight loss exercise for women with pelvic prolapse.

3.  Water-based exercise

Water exercise tips to protect your pelvic floor:

  • Exercise in water that is deeper than your chest level to reduce strain on your pelvic floor;
  • Water walking is an ideal exercise, try side stepping and backwards walking;
  • Aqua aerobics classes can be an enjoyable way to exercise in a group, just be sure to keep the exercises low impact and avoid intense abdominal exercises in these classes; and
  • Swimming laps of a pool using freestyle, breaststroke and backstroke will help you exercise your heart, lungs and muscles and place minimal pressure on your pelvic floor.

4.  Dancing

Dancing tips to protect your pelvic floor;

  • Choose low-impact dance styles such as ballroom, country and western, Latin-American and belly dancing  which usually place minimal stress on your pelvic floor.

5.  Low-impact exercise classes

  • Low impact exercise classes such as Tai Chi, fit ball and cycle classes will usually minimise pressure on your pelvic floor as you exercise; and
  • Use caution in Yoga and Pilates that can sometimes incorporate intense core exercises which can increase the strain on your pelvic floor and your prolapse or your prolapse repair.

Prolapse Exercise to Avoid or Modify

Exercises that involve both your feet being off the ground at once or those that involve stepping heavily are called high impact. These types of exercises may worsen your symptoms and increase stretch and strain on your pelvic floor. High impact exercise should be avoided to prevent possible worsening of your prolapse or recurrent prolapse after prolapse repair surgery.

High impact exercises that increase pressure on the pelvic floor include:

  • Running;
  • Jumping;
  • Skipping;
  • Basketball/netball;
  • Competition tennis or squash; and
  • Group fitness exercise classes that involve running and jumping.

Before Commencing Fitness Exercises

Always check with your doctor before commencing any new exercise program, particularly if you are very unfit or if you have never exercised previously. Women with pelvic prolapse symptoms and after pelvic surgery can usually perform some form of exercise for their their fitness and to maintain their general health and well being. Safe prolapse exercise involves low impact fitness exercises that promote pelvic floor support and avoids high impact exercises with the potential to strain your pelvic floor and worsen pelvic floor dysfunction.

prolapse exercisesABOUT THE AUTHOR, Michelle Kenway

Michelle Kenway is a Pelvic Floor Physiotherapist and author of Prolapse Exercises Inside Out. Prolapse Exercises is a complete exercise guide for women with prolapse and after prolapse surgery seeking to exercise safely and protect their pelvic floo


  1. If deep squats are not safe for a level 3 (Canada – 3 out of 4) uterine prolapse, is the Tony Little “Easy Rider” a safe non-impact exercise? –

    • Author: Michelle Kenway Pelvic Floor Physiotherapist says

      Hi Lisa I’ve never used this equipment but looking at it online it appears to be low impact using the gluts, legs and back. I assume the resistance is adjustable, it so keep it low where possible to avoid straining.

  2. I’m 4 months post natal with a mild bladder prolapse. Will I be able to rock climb (mainly indoors) or do advanced yoga again? If so how will I know when I’m ready?

    • Michelle Kenway Pelvic Floor Physiotherapist says

      Hi B
      The best way to know what your pelvic floor can withstand is by getting an assessment from a Pelvic Floor Physiotherapist who can tell you how well your pelvic floor is working. It’s still early days and takes at least 6 mths to recover Pelvic Floor strength with regular pelvic floor training and longer if you’re breast feeding. All the best, Michelle

  3. Hi I have just had a ring pessary fitted two weeks ago for a prolapsed uterus. I am 54 years old and works now as a cleaner 40 hours per week . I am worried that I still feel that something is slipping down , but the pessary is still in place. I have a tens machine for pelvic floor excercises and am also doing my pelvic floor excercises on top of this .I have read that various herbs and supplements can help like dong quai , vit C & A and manganese is this true.I am overwieght but losing it slowly and i smoke is there any advice that you can give me to prevent surgery and strenghten my pelvic floor .

    • Michelle Kenway Physiotherapist says

      Hi Fiona
      Thanks for question – unfortunately there are no herbs or supplements that will make any difference to a prolapse. The best way to manage is through regular pelvic floor exercises and yes losing the weight that you’re carrying. Unfortunately coughing with smoking also worsens prolapse so any measures you can take to reduce your coughing would be to your advantage.
      All the best

  4. Hi Michelle, Regarding water aerobics, which specific water exercises would you put in the intense abdominal exercise category? I have moderate prolapse and do water aerobics 3 or 4 times a week. Thanks so much.

    • Michelle Kenway Physiotherapist says

      Hi Donna

      Exercises that involve drawing both knees to the chest simultaneously for example bunny hops. Be mindful of some of the resistance exercises that involve the core muscles too, particularly using floatation dumbbells. The other potential risk for higher impact on the pelvic floor is running and jumping in shallow water – try to keep to the deeper part of the pool to lessen any impact when landing.


  5. I have a mild to moderate prolapse and have just started physiotherapy in the uk. I have been advised to avoid high impact exercise and have ordered your book as I am keen to stay active and maintain some tone (prior to this I have been attending regular boot camp classes).
    I have also recently signed up for a charity walk which will be 26 miles in a day. I am now wondering if this was the best idea… I would be grateful for your opinion.

    • Michelle Kenway Physiotherapist says

      Thanks for your question. I can’t answer this question definitely however I can give you some pointers. Walking is a great low impact for on exercise and suited to many women with prolapse problems. You may be able to predict how your body will cope judging on your prolapse symptoms with your current walking training, especially over your longer walks. Think about your prolapse symptoms with prolonged standing too. Everyone is different according to how much support their pelvic floor is providing. If you notice increased symptoms with your training walks then the long walk may not be the best idea.

      Hope this helps & all the best

  6. Hi Michelle, When you say to wear support underwear, is this something like Spanx or do they make them specific for Pelvic Floor Dysfunction? I heard that any compression below the hips not above would be used after bladder prolapse surgery. Could you help please?

    • Michelle Kenway Physiotherapist says

      Hi Peg
      Large briefs with support panels or alternatively high waisted gym tights can sometimes provide some external support for women, especially those women with weak pelvic floor and deep abdominal muscles.
      All the best

  7. Hi Michelle,can you do bhangra dance exercise with vaginal wall fallen ,my doctor didn’t say how much , she wanted me to do pelvic floor PT.The one place in my area that does this type of PT doesn’t accept my insurance and I’m very happy to have found you :)

    • Michelle Kenway Physiotherapist says

      Hi Rebekah
      I have just taken a quick look at this type of traditional dance as I am not familiar with it – does Bhangra involve at least one foot on the ground throughout? I can’t see any movements with both feet off the ground is this correct?

      • Hi Michelle, yes I saw this one video where they were having three ways doing the dance at different level’s and the one has the lowest impact, not lifting your knees up you’re doing all the basic moves but at low impact.I’m very over weight and I found you and didn’t realize I couldn’t do certain exercises with the fallen vaginal wall I was walking on the treadmill and dancing at the same time is that ok to do? Thank you very much :)
        Sincerely, Rebekah

        • Michelle Kenway Physiotherapist says

          Hi Rebekah
          That low impact option sounds appropriate – all the best for your exercises & regaining your fitness

  8. I’m a 31 year old that has just been told I have a prolapsed bladder (moderate) I have a 4 year old son via emergency caesarean and have never been constipated so this came as quite a shock!
    I’m waiting on your book but I’m so surprised there is no information or help in the UK. You’ve been a great help already.
    I need to lose weight, I’m 13stone 10 pounds, 5″6 height. Which exercises can I do that help me lose weight as well as protecting my pelvis?
    Thank you :)

    • Michelle Kenway Physiotherapist says

      Hi Nicole

      Thanks for your comment. I have quite a bit of information on site to help women with pelvic floor safe weight loss and you will read the exact guidelines for weight loss in your book. This link will help you understand the best options forweight loss exercises with prolapse

      All the best

  9. Hello – and thanks for a very informative website.

    One question I haven’t found answered anywhere: Does using a rebounder for exercise reduce the impact enough to avoid making a moderate cystocele wore? My routine involves a gentle jog on the rebounder, as well as some little jumps with both feet off the surface.

    Many thanks.

    • Michelle Kenway says

      Hi Deb

      When using the rebounder you can reduce the impact on your pelvic floor with a gentle approach that you describe by keeping one foot in contact with the rebounder throughout the exercise and avoiding having both feet off the surface at once. Jumps are best left out of a program with moderate cystocele as there will be a degree of unecessary impact on the pelvic floor regardless of the fact that it is a trampline surface.


  10. Good morning,
    Thank you for your ebook…was able to read it, plus other tips from your website which gave me many helpful tips even while hospitalized.
    I had anterior repair, vag hyst, TOT May 4.
    When would it be safe to ride my bike?
    I have started riding recumbent stationary bike @ gyn plus elliptical for cardio.
    Thank you for responding!

  11. I had an anterior repair 2 weeks ago and was delighted to come across your website, which has proven particularly helpful and positive, especially the exercise videos. Prior to the surgery we had just returned from Nepal where we hiked to Annapurna Base Camp and I feel that I’m losing all my hard-earned aerobic and leg fitness as each day passes !! Is there anything at all I can do to prevent this from happening ? The program I have been given includes pelvic floor exercise, abdominal bracing, gentle walking 30mins x 3 per week by 6 weeks, avoidance of prolonged standing and lifting <1kg for 6 weeks then < 3kg for the next 6….. all of which seem fairly universal. In particular I'm interested in when I can start riding my bike and walking up the 176 steps of the local Telstra tower again !!

    • I have a vaginal wall prolapse and have ordered your book.  Could you tell me what sort of exercises are safe in the meantime, eg swimming, cycling or walking.  I feel a bit lost.  I'm 60 but far from over the hill. Thank you so much

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