Hi, I’m Gina—a perinatal fitness trainer, marathon runner, weightlifter, and mom of four. I was diagnosed with prolapse in 2017, and if you’ve received that same diagnosis, you might be feeling terrified, overwhelmed, or even betrayed by your body. I get it—I’ve been there too.
But here’s the thing: I’ve carried and birthed four children, run multiple marathons, lifted heavy weights, and lived an incredibly active life… all without prolapse symptoms. Yes, really. Prolapse has not held me back, and it doesn’t have to hold you back either.
Today, I want to walk you through six powerful exercises I incorporate into my daily routine that have helped me stay symptom-free. These movements support your rib cage and pelvic mobility, allowing your pelvic floor to do what it was designed to do: support your organs and help you move with strength and confidence.
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Why These Exercises Matter
If you’ve been told to “never lift again” or avoid movement because of your prolapse—please know that’s outdated advice. Prolapse doesn’t mean your organs are about to fall out. Often, the symptoms we feel come from muscle tension or lack of coordination, not from an actual structural failure. Think of prolapse more like stretched-out skin—your body has changed, yes, but that doesn’t mean it’s broken.
These exercises help by improving:
Rib cage mobility (including rotation and lateral movement)
Pelvic alignment and mobility
Coordination between your rib cage and pelvis
Strength in the glutes, inner thighs, and pelvic floor without triggering symptoms
All you need for today’s workout is a resistance band and a yoga block. Let’s get started!
1. Diaphragmatic Breathing with Band Feedback
This foundational breathing pattern sets the tone for the rest of the workout. Using a resistance band around your bra line helps you feel your rib cage expand with each breath.
Inhale into the backside of your rib cage (not your belly).
Exhale with a loud “shhh” to activate the pelvic floor and draw the belly in.
This movement helps combat compression in the backside and promotes a more functional core and pelvic floor engagement.
2. Side Body Breathing
Now we take it to the floor with a yoga block between your thighs in a side-seated position. Here, you’ll breathe into the lower side ribs, which improves lateral mobility—especially on the right side where many of us carry tension postpartum.
Improving your rib cage’s ability to bend and expand sideways also improves how your pelvic floor aligns and functions.
3. Side Plank Reach
From the side-seated position, come onto your elbow and lift your hips. With the opposite hand, reach forward, rotating through the spine.
This movement adds in thoracic rotation, helping to link your rib cage and pelvic movement, while also strengthening the side glutes and core.
4. Star Plank
In this variation, we extend the top leg behind as we reach forward, increasing the integration of hip and rib cage mobility.
Your pelvis and rib cage are counterweights. When they coordinate well, your pelvic floor can support your organs more effectively.
5. Standing Hip Shift
Standing with one foot forward and the other back, we rotate and hinge, putting 80–90% of your weight into the back leg (think deep into that hip pocket).
This hip shift stretches the back half of the pelvic floor, which can relieve tension caused by standing in arched postures or overusing external rotation. If you’re experiencing symptoms like heaviness or tailbone pain, this move is gold.
6. Lateral Hip Shift
With feet wider than hip-width apart and parallel, shift your weight side-to-side. Rotate your pelvis slightly towards the bent leg, maintaining weight in both big toes.
This move helps release tension in the groin and deep glutes, and for me, it’s one of the quickest ways to get relief from pelvic pressure after a long day on my feet or holding a baby for hours.
Final Thoughts
You may have been told that your active life is over—but that’s not your truth. Prolapse is manageable. You can live fully and symptom-free with the right support, movement, and education.
I created MamasteFit to help you navigate pregnancy, postpartum, and motherhood with confidence and strength. If you want more structured support, our programs are here to guide you—whether you’re preparing for birth, recovering postpartum, or trying to feel strong again.
Use code YOUTUBE10 to get 10% off any of our online education courses or fitness programs. Our bundles are already 15% off—so you can save up to 25% today.
Let’s move forward together. You’ve got this, and MamasteFit is here to support you every step of the way!