To maintain a healthy weight and achieve fitness goals, it’s imperative to work out daily and indulge in a balanced diet. Especially if you’re living with vaginal prolapse or looking to prevent it, being overweight can put unnecessary strain on your pelvic floor, weakening it over time. If you’re at increased risk for developing pelvic organ prolapse, give the following exercises a try.
Tightening up your pelvic floor doesn’t require strenuous exercise. The majority of these exercises are of low to moderate intensity and can be achieved during any time of the day. Here are the exercises you should practice for:
FDA-approved Kegel devices such as the ones we carry make for excellent strengthening and tummy toning exercises. Less intense than traditional core exercises such as sit-ups and crunches, these Kegel exercises put less pressure on the muscles in the pelvis. Instead, they include gentler push-ups and leg raises that help tone the abdominal muscles at your own pace.
Recommended in most prolapse management programs, low-impact weight-loss exercises can greatly improve the conditions of women with prolapse. These might include cycling, swimming or aqua aerobics, yoga, pilates, and fast-walking.
Rather than undergoing resistance training alone, aerobic exercises can raise the heart rate to a level ideal enough for burning abdominal fat. To make the most out of these exercises, focus on accessing different muscles at different times.
As with most exercises, weight-loss workouts are best performed before breakfast to help burn body fat.
If you’re suffering from a prolapse, weight-lifting is an obvious no-no. However, wall-squats and lunges can be a great way to balance weight more evenly and improve your condition over time. Remember to stop at any point that you feel uncomfortable.
Though the exercises listed above have proven to greatly ameliorate the symptoms of prolapse, specific exercises such as Kegels have been specifically developed to improve the pelvic floor. When using Kegels to improve your condition, be sure to complete the exercises daily and at a gradual pace until you can hold them for longer and more frequently.
While there exist exercises that can improve your prolapse, there are others that may create too much strain on your pelvic floor. Until you’re back to optimal health, exercises that can damage your joints and muscles include:
Remember, no one body is the same as another. Hence, you must consult with your primary healthcare provider to determine the exercises that will work best for your condition. If you’re feeling any pain or discomfort while exercising, always relay this information to your doctor. Lastly, pay special attention to how you’re breathing while you exercise. Breathing rhythmically can help improve your condition—as much as possible, avoid holding your breath when you work out.
For an easy and effective method of relieving the symptoms of vaginal prolapse, purchase the best kegel exerciser in the U.S. from Physician’s Choice U.S.A. With our help, you won’t have to suffer from prolapse, incontinence, or pain any longer!