Don’t Go to the Gym… Unless You Do This First!

If you’re navigating pelvic floor concerns like prolapse, pain, or incontinence and want to stay active, you’re not alone. One of the most common questions I hear as a pelvic health physical therapist is:

“Can I go back to the gym without making my symptoms worse?”

My answer? Yes—but with a few key adjustments.

In this post I’ll break down:

• Why you don’t need the gym to stay fit and strong

• The #1 mistake women make when returning to exercise

• How to create a pelvic floor-safe fitness routine

• And why small, joyful movements might be your best medicine 💜

Let’s dive in.

First, What Do I Mean by “Don’t Go to the Gym”?

To be clear—I’m not anti-gym. I love a great group fitness class or lifting weights at a gym when done mindfully and with body awareness.

But here’s the truth: Gym workouts often ignore pelvic floor safety. If you haven’t been taught how to properly breathe, engage your core, and manage intra-abdominal pressure, it’s very easy to:

• Overstrain your pelvic floor

• Exacerbate symptoms like heaviness, leaking, or pain

• Lose confidence in your body

So when I say “don’t go to the gym,” what I really mean is this:

Don’t go until you understand how to protect your body.

Two things that can help you understand how to protect your body and pelvic floor: visiting a pelvic health physical therapist, and completing my Lift program.

My Pelvic Floor-Friendly Workout Week (And How You Can Create Yours)

Here’s a peek into my weekly fitness routine as someone who has experienced:

• Pelvic organ prolapse (mild bladder prolapse)

• Painful sex

• Pelvic floor tension and pelvic pain

1. Daily Walks

Nature walks are my favorite. I move my body every day—sometimes twice a day—and break up my activity into short, manageable chunks.

Tip: Even a 10-minute walk counts. You don’t need to “go hard” to make progress.

2. Rebounding (Mini-Trampoline)

Yes, you can rebound with pelvic floor issues! I use a rebounder for indoor cardio and heart health. (Here’s my rebounding blog post for more guidance.)

3. Pilates, Yoga, and Freeform Dance

My body craves joyful movement. I prefer home-based Pilates, online yoga, or ecstatic dance sessions that feel freeing—not forced.

Don’t love yoga? That’s okay! Find your joyful movement.

But What If You Want to Go to the Gym?

You absolutely can—if you’ve taken time to learn:

• How to breathe properly

• How to manage pressure in your abdomen and pelvic floor

• How to modify exercises that don’t feel right in your body

Gym instructors often aren’t trained in pelvic health, and some movements (like double leg drops) can create downward pressure that worsens symptoms if done incorrectly.

Trust your body. If something doesn’t feel right—stop, modify, or swap it out.

Top Mistake to Avoid When Returning to Exercise

Here it is:

❌ Going too hard, too fast.

If you’re returning to fitness after pregnancy, prolapse, or pelvic injury, start slower than you think you need to.

Even if you used to run miles or lift weights, this is a time to build strength gradually. Rushing can lead to setbacks, frustration, or injury.

Pelvic Floor-Friendly Fitness Tips

✅ Start with short walks or gentle movement
✅ Break up your exercise throughout the day
✅ Choose joy over obligation
✅ Breathe through your movements (no breath-holding!)
✅ Finish every workout with “hips up” time
Lie back with your hips elevated on a pillow or yoga block—this simple rest posture helps relieve pressure, improve lymph flow, and soothe your nervous system. It feels so good!

Ready to Move Safely & Confidently Again?

If you want clear guidance on how to exercise with prolapse, avoid injury, and rebuild trust in your body—my program Lift is for you.

You’ll learn:

• How to lift, move, and exercise safely

• How to manage pelvic pressure

• Breathwork, mindset shifts, and gentle strength-building

• A step-by-step plan to reclaim your body, strength, and confidence

Final Words of Encouragement 💜

Please remember this:

You don’t need to go to a gym to be fit.
You don’t need to push through pain to be strong.
And you don’t need to live in fear of movement anymore.

Start small. Be consistent. Stay curious. And let your body lead.

You’ve got this—and I’m here to help every step of the way.

Click here for a downloadable PDF with Pelvic Floor-Safe Exercise Tips. It's completely free; no sign-up is required. Learn how to workout with pelvic floor dysfunction, gym alternatives for women with prolapse, and how to return to exercise after pelvic injury.

Love watching? Check out my pelvic floor physical therapy exercises: