Not Taboo! Let's Discuss the Safest Exercise Options for Women with Pelvic Organ Prolapse
- joloveszumba
- Oct 7
- 4 min read
Let’s Talk About Something Important (and Often Ignored)
If you’ve ever been told you have a pelvic organ prolapse, you might have felt a mix of confusion, worry, or even embarrassment. First, let me say this: you are not alone.
Pelvic organ prolapse (or POP) happens when the muscles and tissues that support your pelvic organs — like the bladder, uterus, or rectum — become stretched or weakened. This can cause one or more of those organs to drop lower into the vaginal canal, sometimes creating a feeling of heaviness, pressure, or dragging.
It’s far more common than most people realise, especially among women over 50, after childbirth, or following menopause. And although it can sound intimidating, a diagnosis of prolapse doesn’t mean you have to stop exercising or give up the things you love.
In fact, the right kind of movement can be one of the best ways to manage symptoms, rebuild confidence, and feel strong again.
Why Exercise Still Matters (Even with Prolapse)
It’s easy to feel nervous about exercising after hearing the word prolapse, but here’s some good news: staying active is not only safe — it’s essential.
Gentle, mindful movement can:
Strengthen the muscles that support your pelvic floor and core
Improve posture and body awareness
Help manage weight, reducing pressure on the pelvic organs
Support digestion and prevent constipation (which is key for pelvic health)
Boost your mood and energy — something we all need!
When we avoid movement out of fear, we can lose strength and flexibility, which actually makes symptoms worse over time. The goal is to choose exercises that build resilience without creating too much pressure in the abdomen or pelvic floor.
That’s what I love to focus on in my classes and coaching — helping women move confidently and joyfully again.
Pelvic Floor Friendly Fitness: What Works Best
There’s no one-size-fits-all approach, but here are some of the best and safest forms of exercise for pelvic organ prolapse.
1. Walking
Walking is simple, effective, and low-impact. It supports your heart, joints, and mood without putting strain on your pelvic floor. Keep your posture tall, shoulders relaxed, and breathe naturally — no breath holding or tensing.
2. Swimming or Water Workouts
The buoyancy of water supports your body and removes downward pressure from the pelvic area. Swimming, aqua jogging, or gentle water aerobics are excellent choices for a full-body workout that feels light and freeing.
3. Modified Pilates
Pilates, when tailored correctly, can strengthen your deep core and pelvic floor. Focus on gentle breathing, alignment, and control — not “sucking in” your tummy. Avoid traditional “hundreds,” double leg lifts, or roll-ups unless cleared by a pelvic health specialist. Seek out instructors trained in pelvic floor–safe Pilates techniques.
4. Gentle Yoga
Yoga can help you reconnect with your body, improving flexibility and calmness. Choose pelvic-floor friendly posessuch as Cat-Cow, Bridge (small lift, controlled), and Reclined Butterfly. Avoid deep squats, strong twists, or inverted poses that increase pelvic pressure.
5. Low-Impact Strength Training
Strength training is not off-limits! Maintaining muscle and bone strength is vital for women over 50. The key is smart technique:
Use light-to-moderate weights
Exhale as you lift
Avoid holding your breath or bearing down
Stop if you feel pelvic heaviness or pressure
You can absolutely get stronger safely — I see it every week in my Lift & Laugh classes! These sessions combine smart strength work with community and confidence — because fitness should be fun.
6. Low impact Zumba Gold
Try Zumba Gold for low impact dance fitness, there's no jumping and you can go at your own pace throughout the class. Reduce the depth of any squats, I can modify routines for you so you can dance confidently through the whole class.
What to Avoid or Modify
Some exercises can increase pressure in your abdomen and make prolapse symptoms worse.
Approach these with caution:
High-impact movements (running, jumping, skipping)
Heavy weightlifting or straining
Traditional sit-ups, crunches, or planks
Deep squats or moves that cause “bearing down”
If you love these activities, don’t lose hope! With gradual progress and professional guidance, many women can safely return to them.
How to Exercise Safely with Pelvic Organ Prolapse
1. Breathe!
Holding your breath increases internal pressure. Always exhale through the effort — like when you lift, push, or stand up.
2. Posture Matters
Keep a neutral spine, ribs over hips, and shoulders relaxed. Good posture helps your pelvic floor function more effectively.
3. Listen to Your Body
Stop if you feel pelvic heaviness, dragging, or bulging. Rest, adjust, and don’t push through discomfort.
4. Build Slowly
Start with gentle exercises and increase intensity gradually. Your strength will return with consistency and care.
5. Seek Professional Support
A pelvic floor physiotherapist can tailor exercises to your needs and help you feel confident again.
6. Use Tools if Needed
Some women benefit from a pessary (a small support device) to reduce pressure during exercise. Ask your healthcare provider if it’s right for you.
How My “Lift & Laugh” Classes Help
I created Lift & Laugh because so many women — especially those over 50 — to build strength and increase stability, mobility, agility and improve balance.
These classes focus on:
Functional fitness for everyday strength
Low-impact, join friendly exercises
Fun, laughter, and community — because joy is part of healing!
We build strength, confidence, and connection — without fear. And yes, we share a few laughs along the way!
Remember: You’re Stronger Than You Think
Pelvic organ prolapse doesn’t define you. With the right approach, you can move confidently, regain strength, and enjoy an active, vibrant life.
Movement is medicine — and your body deserves kindness, not fear.
So next time you lace up your trainers, take a deep breath, lift gently, and maybe even laugh a little. Because fitness should feel empowering — prolapse or not.
Join Lift & Laugh — Where Strength Meets Confidence!
Join Zumba Gold — Where Dance Brings Joy!
Ready to move safely, laugh often, and feel strong again?Join my Lift & Laugh functional fitness classes — designed especially for women over 50.
Each of these classes offer pelvic floor friendly fitness with supportive coaching, fun movement, and a welcoming community.
👉 Learn More & Book a Class
Zumba with JO…Let’s Go! — Fitness that feels good, inside and out.
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