Beth Davies Coaching

How to get back to exercise after a prolapse diagnosis

Whilst a prolapse diagnosis can feel disheartening, especially if you are a keen exerciser. I want to assure you that with the right mindset, knowledge, and support, you can reclaim your fitness journey and rediscover the joy in an active lifestyle. So, let’s dive in and explore how to embrace fitness again after a POP (pelvic organ prolapse) diagnosis.

Understanding pelvic organ prolapse

Before we delve into exercise, let’s take a moment to understand what pelvic organ prolapse entails. POP occurs when the muscles and tissues supporting the pelvic organs weaken or stretch, leading to the descent or bulge of these organs into the vaginal area. This condition can be caused by various factors such as pregnancy, childbirth, menopause, obesity, and heavy lifting.

Your roadmap for returning to exercise after a prolapse diagnosis

Work with a pelvic health expert:

After receiving a POP diagnosis, it’s a great idea to consult with a healthcare professional specializing in women’s health and a fitness coach who understands both the physical and emotional impact of prolapse. This provides invaluable insights into your specific condition and tailor a plan for your body and goals. Remember, everyone’s journey is unique, and personalised guidance is essential.

Build up over time:

Returning to exercise after a POP diagnosis may require a gradual approach. This builds trust in the body AND confidence. Begin with low-impact activities that place minimal stress on the pelvic floor muscles, such as walking, swimming, or cycling. These activities can improve cardiovascular fitness and strengthen your overall body without putting excessive pressure on the pelvic area.

Build pelvic floor strength with Pelvic Floor Exercises:

Pelvic floor exercises, often referred to as Kegel exercises, are vital for strengthening the muscles that support the pelvic organs. Regularly incorporating these exercises into your routine can promote pelvic stability and aid in the prevention and management of POP. A pelvic health physio can guide you on the proper technique and frequency of these exercises.

Embrace Core-Strengthening Exercises:

Building a strong core is crucial for pelvic floor support. Engaging in exercises that target your abdominal, back, and hip muscles can enhance stability and alleviate strain on the pelvic floor. 

Listen to Your Body:

Throughout your fitness journey, it’s important to listen to your body and respect its limits. If any exercise causes discomfort, or pain, or exacerbates your symptoms, you may want to reassess the movement itself or how you are doing it. Your body will guide you in finding the right balance between challenging yourself and staying within a range that works for where you are in your journey. 

Community Support:

Remember, you’re not alone on this journey. Pelvic organ prolapse affects so many women, and yet it can feel really isolating to have a POP diagnosis. 

That is why I created LIFTED! Back to Movement to support you on your journey back to exercise after a prolapse diagnosis. 

LIFTED! Back to Movement

LIFTED! Back to Movement is an online coaching and rehab programme for women with POP who want to return to exercise. It contains 12 weeks of pre-recorded, strength-based workouts so you can get back to movement AND think less about your prolapse. 

This 12-week rehab programme provides the foundations of exercising safely with prolapse. It gently builds from bodyweight core and pelvic floor exercises to more functional movements such as squats, deadlifts, plank variations, ab exercises, and more. 


Beth Davies is a highly experienced personal trainer and coach specialising in female health, pelvic health, pelvic organ prolapse, and exercise. Her programmes educate, empower and support women back to training or their active life, eliminating symptoms and building strength and confidence. She has been featured in publications such as Stylist, Marie Claire UK, Woman & Home, and Metro

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