Foundational Core Exercises for Prolapse Healing (That Are Safe & Effective)

If you've been told to “just do kegels” or avoid all core exercises because of prolapse, you are not alone. As a mom with prolapse, I’ve learned firsthand that not all core work is created equal—and you can safely train your core to build strength, stability, and confidence.

Today, I’m sharing four foundational core movements I use with myself and clients to heal prolapse, reduce symptoms, and train your core intentionally.

These exercises help you train:

• Deep core control
• Pelvic floor coordination
• Breath + pressure management
• Real-life strength you can use as a mom 

These exercises can make a huge difference for your healing journey, regardless of if you're newly postpartum or years into motherhood.

Watch the entire video below! 

Connect Your Breath and Core

Before jumping into movement, it’s essential to connect with your core using your breath. This means:

• Using a diaphragmatic inhale to expand your ribs, sides, and back.

• Exhaling from the bottom up, like zipping up a jacket, while bracing your core gently.

• Maintaining this brace while breathing, so your ribs and back continue to expand without bearing down.

This foundational breath + brace connection will set you up for success in all your core and pelvic floor work.

👉 Need help with diaphragmatic breathing? Watch this video for step-by-step guidance.

Exercise #1: Dead Bug

Why it’s helpful:
Builds core stability and control
Trains the deep core (transverse abdominis)
Reinforces contralateral (cross-body) movement needed for mom life

Dead bugs teach you how to manage intra-abdominal pressure while moving your arms and legs, reducing downward pressure that can worsen prolapse.

How to do it:

• Lie on your back, knees bent.
• Inhale, expand your ribs and back.
• Exhale, brace your core (zip up).
• Slowly lower one arm and the opposite leg, exhaling as you move.
• Keep your low back stable, no arching or hip popping.

Start with knee taps, progress to arm + leg extensions as your control improves.

Exercise #2: Side Plank

Why it’s helpful:
Strengthens obliques and lateral stabilizers
Supports posture and rib-pelvis alignment
Less direct pressure on the pelvic floor

Side planks train your often-forgotten obliques, which are essential for keeping your core and pelvis stacked and stable.

How to do it:

• Begin on your side with your elbow under your shoulder.

• Knees can be bent (easier) or straight (harder).

• Exhale and lift your hips, maintaining a straight line.

• Hold for 10–30 seconds, breathing with your brace.

• Repeat on both sides, 2–3 rounds.

Exercise #3: Hands & Knees / Hover

Why it’s helpful:
Activates deep core and lower abs against gravity
Reinforces breath + brace coordination
Easier on the pelvic floor than full planks

This exercise teaches your core to stabilize under light load while you continue to breathe.

How to do it:

• Start in a hands-and-knees position, wrists under shoulders, knees under hips.

• Inhale, expanding your back and ribs.

• Exhale, brace your core and gently lift your knees 1 inch off the ground.

• Hold for 3–5 seconds, then lower.

• Repeat for 30 seconds, 2–3 rounds.

Add a Pilates ball between your thighs for gentle resistance as you progress.

Exercise #4: Single Leg Balance / Farmer’s Carry

Why it’s helpful:
Trains real-life core stability and grip strength
Strengthens glutes and feet
Reinforces diaphragm-pelvic floor coordination while carrying loads

Single-leg training is essential for pelvic floor health and mimics daily mom life (carrying kids, groceries, etc.).

How to do it:

• Option 1: March in place, focusing on staying tall with your core braced.

• Option 2: Hold a weight in one hand (farmer’s carry) while marching, keeping your ribs stacked and core engaged.

• Option 3: Carry a light dumbbell overhead while marching for added challenge.

Perform for 30 seconds per side, 2–3 rounds.

Putting It All Together

• Pick 1–2 exercises to start, or do all 4 if you have time.

• Perform each for 30 seconds, 2–3 rounds.

• Focus on breathing, bracing, and not bearing down.

• Start with level 1 variations and progress as you build strength and control.

Need More Structured Support for Prolapse Healing?

If you’re ready for a step-by-step plan to heal prolapse, reduce leaking, and rebuild your core, check out my Core Revive 4-Week Program.

✔️ Follow-along videos under 25 minutes
✔️ Breathwork, posture, hips, glutes, and core
✔️ Real strategies to reduce symptoms and build confidence

Or grab your FREE Pelvic Floor Blueprint to get started right away.