Weights for Women


Weights (resistance training) exercises that help you:

  • Strengthen and tone up safely
  • Manage your body weight
  • Increase lean muscle and improve bone health
  • Protect your pelvic floor 


weights for women

Weights for Women Start Here

Hips Butt & Thighs for Prolapse

Physio Safe Leg Exercises Workout

Strengthen and tone your hips, butt and thighs with this guided pelvic floor safe workout ideal for women exercising with prolapse or after prolapse surgery.

Gym exercises

Risky Gym Exercises - Modify for Prolapse

If you're worried about worsening prolapse in the gym here are 7 strength exercises to avoid or modify plus how to change each exercise to reduce pelvic floor strain.

Upper Body Workout Video

Physio Safe Upper Body Workout

This guided routine shows you how to strengthen and tone your shoulders, arms and upper back. Ideal for women with prolapse or after prolapse surgery

Straight Back

Posture Exercises Daily Home Routine

These posture exercises help you reverse slouched forwards posture and stand tall. Video with home stretches and strengthening exercises for your upper back.

Pelvic Floor Safe Exercises Poster

Free Guide to Pelvic Floor Safe Exercises Poster

10 pelvic floor safe exercise guidelines for women strengthening with prolapse, pelvic floor weakness after childbirth or pelvic surgery. Download your free poster here.

Physio Glute Workout

Glute Workout - Physio Guided Strengthen and Tone

Complete home workout for glutes, hips and thighs. This long form workout pelvic floor safe routine helps you strengthen with Phsio guidance at home.

Pelvic Floor Safe Workout Saver Pack

Inside Out eBook and video download are both available in this cost effective saver pack (also available in hard copy ).

Physiotherapist Guided Pelvic Floor Safe Exercises that help you:

  • Safely strengthen and tone your whole body
  • Manage your weight improve your fitness
  • Understand unsafe exercises to avoid
  • Choose pelvic floor safe exercises
  • Strengthen your pelvic floor
  • Increase lean muscle
  • Exercise with confidence