The #1 Exercise for Prolapse Recovery and Pelvic Floor Support
Part One: Yes, You Can Heal Postpartum Prolapse: A Breath-Led Return to Core Confidence
Part Two: Why Kegels Are Holding You Back: A New Perspective on Prolapse Healing
Part Three: Running After Prolapse: When to Return and What Your Core Needs First
Part Four: Breathe to Lift: Core-Centered Breathing Techniques to Heal Prolapse
Part Five: Posture That Heals: Realigning Your Spine to Support Prolapse Recovery
Part Six: The #1 Exercise for Prolapse Recovery and Pelvic Floor Support
If you’ve been diagnosed with prolapse, you may have been told to avoid exercise altogether — or stick to “gentle” movement that leaves you feeling fragile and limited. Perhaps you’ve tried Kegels, only to feel frustrated by the lack of progress or even worsening symptoms.
Here’s the truth most women are never told:
There is one specific type of exercise that doesn’t strain or push down — but instead lifts, aligns, and restores.
That heavy, dragging sensation in your pelvis...
That feeling like everything is “falling out”...
That constant fear that even the smallest effort might make it worse...
You are not broken. You are not stuck with these symptoms.
Your body is designed with an incredible blueprint for renewal — a geometry of support that can be reactivated.
Unlike traditional exercises that create downward pressure, this method works with your body’s natural harmonic structure. It gently restores the upward lift, realigns your core, and calls your organs back into their optimal position — not by force, but by resonance with your body’s design.
This is the exact approach I teach inside The Core Recovery Method® — and it has helped hundreds of thousands of women reclaim strength, stability, and confidence in their bodies again.
Why Traditional Exercises can make Prolapse Worse
If you’ve been doing everything “right” — Kegels, core workouts, even targeted pelvic floor exercises — and your prolapse symptoms are still getting worse, you are not alone.
In fact, most conventional fitness routines unknowingly work against your body’s natural mechanics.
Exercises like crunches, planks, running, and even well-meaning “pelvic floor strengthening” movements often increase internal pressure inside your abdomen. When your core support system isn’t fully online, that pressure flows downward — collapsing instead of lifting, and compounding the symptoms you're working so hard to heal.
This is why so many women feel confused and defeated after doing what they were told was “safe.”
But let’s be clear:
Exercise isn’t the problem — misaligned pressure is.
Your body isn’t weak. It’s simply waiting to be guided back into alignment.
What it needs is a method that reduces intra-abdominal pressure while simultaneously activating the deep core structures that are meant to hold your pelvic organs in their natural, elevated geometry.
This is exactly what hypopressive training does.
It’s the foundation of The Core Recovery Method® — because it works with your body’s intelligent design. Instead of forcing strength from the outside, it restores the harmonic lift from within.
Hypopressive Training: The #1 Exercise for Prolapse
Hypopressive training is a revolutionary postural and breath-based technique that restores the internal environment your body needs to heal prolapse.
While most traditional exercises increase downward pressure in your abdomen — intensifying symptoms — hypopressives do the opposite:
They reduce internal pressure and create a natural, upward lift of your pelvic organs.
This isn’t just another workout.
It’s a full re-education of how your core and pelvic floor are designed to function — and it has the power to change everything.
Here’s why hypopressive training is a breakthrough for prolapse recovery:
✅ Reduces Abdominal Pressure
Instead of forcing movement or bracing against gravity, hypopressives use a vacuum-like effect to lower intra-abdominal and pelvic pressure — creating spaciousness for healing to occur.
✅ Lifts Pelvic Organs
Through its signature breathing technique, hypopressives generate an upward suction that gently guides your pelvic organs back toward their natural alignment — without strain, stress, or resistance.
✅ Strengthens Deep Core Muscles
Unlike traditional methods that rely on conscious effort (like squeezing during Kegels), hypopressives awaken the involuntary muscle fibers that make up over 80% of your pelvic floor.
These are the muscles responsible for subconscious, moment-to-moment support — the ones most women have never been taught to access.
✅ Decompresses the Spine
This practice alleviates spinal loading and re-aligns your core structure — allowing your entire support system to work in harmony instead of tension.
✅ Boosts Circulation & Deep Healing
By improving blood and lymphatic flow to your pelvic tissues, hypopressives activate your body’s regenerative intelligence — promoting healing from the inside out.
And the most empowering part?
Hypopressives train your involuntary nervous system, meaning the benefits become automatic. You no longer have to remember to “engage your core” or “squeeze your pelvic floor.”
Your body relearns its original blueprint — and starts living it again, effortlessly.
This is the heart of The Core Recovery Method®— a proven, pressure-free path to reclaiming strength, support, and confidence.
Top 3 Hypopressive Positions for Prolapse Recovery
Inside The Core Recovery Method®, I’ve walked alongside hundreds of thouands of women as they reclaimed their bodies and their power — many of whom were told they’d “just have to live with it.” Well... They didn’t. And you don’t either.
The following three hypopressive positions are the perfect starting point to reduce symptoms and rebuild core strength — without triggering fear, pressure, or setbacks.
You don’t need a gym.
You don’t need fancy equipment.
You need your breath, your body, and a willingness to reconnect.
1. Standing with Arms Overhead
A beautiful, accessible entry point for beginners — and you can do it anywhere.
Stand with feet hip-width apart, knees soft. Lengthen your spine by lifting your ribcage away from your pelvis.
Raising your arms enhances the upward energy of your breath, providing gentle suspension for your pelvic organs.
2. All Fours (Quadruped)
A deeply relieving posture — especially if you feel heaviness or pressure while standing.
Coming onto hands and knees removes gravitational load from your pelvic floor and allows your spine to decompress.
It’s also an ideal position for moms — reconnect with your breath while your baby plays beneath you.
3. Seated Cross-Legged
Perfect for multitasking mamas who want to move with intention and keep an eye on their little ones.
This position invites upright posture, length through the spine, and deep activation of the lower abdominals — all while encouraging the lift your pelvic organs need.
In each of these positions, you’ll be guided through breathing patterns and postural cues that activate the vacuum effect — the cornerstone of prolapse recovery.
These aren’t passive poses.
They’re intentional activations that retrain your body to support you — automatically, effortlessly, and confidently.
If you’re ready to learn how to do this step-by-step, I’d love to guide you.
The Core Recovery Method® is a proven path that helps women stop the pressure, release the fear, and finally feel at home in their bodies again.
You Can Heal - and it Starts with your Breath
Prolapse recovery isn’t a fantasy — it’s a biological truth your body already holds.
And for most women, the shift begins with something as simple and sacred as breath.
That persistent heaviness?
The pressure you feel while standing, lifting, or simply living your life?
It begins to soften.
It begins to lift.
With just a few weeks of consistent hypopressive practice, many women feel a remarkable difference — even before they consciously notice the shifts in posture, digestion, back pain, or core function.
Let’s make something clear:
Having prolapse does not mean you must fear movement, avoid exercise, or resign yourself to limitation.
There is a way forward — one that is safe, proven, and profoundly restorative.
No band-aid fixes. No force. No fear.
With the breath-led foundation of The Core Recovery Method®, you can:
✨ Gently lift and realign your pelvic organs
✨ Release internal pressure without strain
✨ Activate deep, involuntary core support
✨ Reclaim your vitality, freedom, and self-trust
This is your permission to stop “managing” symptoms…
And your invitation to start healing, deeply and for real.
