Strengthen & tone your hips, butt and thighs while protecting your pelvic prolapse & after prolapse surgery with this safe toning routine of exercises presented by Physio Michelle from www.pelvicexer...
These exercises are pelvic floor friendly exercises for exercising with pelvic organ prolapse or after prolapse repair prolapse surgery.
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How Many Leg Exercises to do for Strengthening and Toning?
If you're new to strength exercises start out using no weights for the first 1-2 weeks and master the correct technique before using weights to reduce your risk of injury
Start out with that number of repeated exercises that feels comfortable for you to manage, even if it's 2-3 repetitions
Ultimately try to perform 8-12 repeated exercises (for every exercise), 3 times i.e. 24-36 repetitions in total. Rest briefly and recover between each set of exercises.
Aim for 2-3 sessions of leg exercises on alternate days of the week.
Standing leg exercises demonstrated in this leg exercise video
1. Mini Squats
For strengthening your thighs and buttock muscles
• Start standing with your feet hip width apart
• Squat downwards by bending your trunk forwards
• Push your buttocks out behind your body
• Keep your toes in your line of vision throughout
• Maintain your inwards lower back curve
• Push back into standing by pressing your body weight through your heels
2. Lunges
Exercises to strengthen and tone your hips, thighs and buttocks.
• Start by standing with your legs astride in a long lunge
• Bend your back knee to lower your body towards the ground
• Raise your body back into standing by pushing your weight through your front heel and foot
• Avoid deep lunges
3. Wall Squats
Exercises that strengthen and tone your legs and buttocks.
• Position your body leaning against a wall with your feet forward away from the wall and hip width apart
• Slide your back down the wall by bending your knees keeping both knees well behind your toes
• Your hips should stay positioned higher than your knees
• Breathe in and out normally and avoid holding your breath
4. Dead Lifts
Exercises to strengthen and tone your lower back, buttocks and thighs.
• Stand with your feet approximately hip width apart
• Hold a dumbbell in each hand with your palms facing backwards
• Slowly lean and lower your trunk forwards maintaining the inward curve in your lower back
• Lower the dumbbells down the outside of your thighs no lower than knee height
• Breathe in as your lean forwards
• Pushing through your heels to return to standing and activate your buttocks
• Breathe out as you stand upright
Lying down exercises demonstrated in this leg exercise video
1. Heel Prop
Strengthens and tones your buttock muscles
• Commence lying down prone on a firm surface
• Use a pillow under your pelvis back if you're prone to lower back pain
• Bend your knee to form a right angle and flex the foot so the sole faces the ceiling
• Push your flexed foot towards the ceiling to lift you thigh and activate your buttock
• Lower the thigh back down and repeat
2. Clam
Strengthens and tones your hips
• Start lying on one side with your knees bent and your head comfortably supported
• Keep your normal inward curve in your lower back throughout this exercise
• Raise the top knee just away from the lower knee before lowering it again
• Your uppermost foot should remain in contact with your lower foot throughout, your feet are never raised off the ground during this exercises
You can use a weight rested on your upper outer thigh for increased resistance when you've mastered this exercise.
3. Bridge
Strengthens and tones your buttocks, thigh and lower back muscles.
• Start out lying on your back with both knees bent and feet apart
• Keep your normal inward lower back throughout as you raise your buttocks off the ground
• Push down through your heels and breathe out as you lift up
• Breathe in as you lower your body slowly back to the ground and then repeat
You can progress this buttock exercise by resting dumbbell weights on your groin to load your hips and buttocks when you’ve mastered the correct technique