Pilates and Prolapse what you need to know

My passion is Pilates, I love it. But there are some moves you need to be careful of if you have a ‘prolapse’. I was asked about it again this week so I thought I would outline a few things to help. Pilates should be a big part of your life and I would love you to practise it safely.

Sit ups

Sit ups are NOT the best exercise to do to ‘tone’ the abdominals when you do them ‘old style’. You know the way they used to teach sit-ups in school or in a circuit class.

In Pilates, you work on smaller more intense sit up. However, this is one to definitely avoid when you have a prolapsed pelvic organ. Sit-ups put a tremendous amount of pressure down on the pelvic floor and I’ve had many a client over the years ask me: “So, when I do a sit up and my pelvic floor kind of pushes out, is that good?”.

Umm…seriously, no it isn’t!

You need to check your technique for pooching or doming of the tummy. This means you’ve lost control of your core, and your six-pack muscle is taking over.

The Plank

Most people perform The Plank less than perfectly. I challenge you to do The Plank for a minute without engaging your 6 pack (Rectus Abdominus) for at least some of the time. Have a peak down through the neck/front of your T-shirt at your ab. Do you see what I mean?

Spending a ‘minute’ or 10minutes doing the plank is too long and to be avoided if you are worried about prolapse.

Jumping Jacks

You’re potentially rolling your eyes are this one, because it’s so obvious, but – quite honestly. Anyone, male or female with pelvic floor problem will not feel comfortable with this move. Instead, march on the spot or half jack with no impact.

Double Leg Lifts

If you personally can execute this exercise effectively without pooing yourself, then a round of applause for you! Joking. It’s a tough, though, isn’t it?

The goal for Double Leg Lifts is to challenge the Transverse Abdominus and maintain a neutral pelvis, not to apply tremendous pressure so the Rectus Abodminus ‘domes’ or ‘pooches’ out, which is what most people do.

So keep the movement to a minimum and only lift both legs and/or your head if you feel that are able to keep your deep abdominal (TA) down and contracted.

Let me know what you think and if you are interested in more Pilates moves to try my Pilates at home, click here to find out more

Speak soon

Get Gorgeous is a journey together – yours and mine.

PS. Don’t forget the gorgeous book – your insight into great health and vitality Gorgeous! how to look and feel fantastic every day.  Click here to find out about your Gorgeous book

“Gorgeous! is the perfect read for anyone looking to revolutionise not only their relationship with food and movement but also their relationship with themselves.”

Find out what other clients have to say…

I had heard about Adele from my daughter who attended one of her Pilates classes and who always came away on a Thursday evening bubbly and positive and she always spoke so positively about Adele.  I thought then that I had to get some of this positivity. I retired from the NHS in March 2018 after almost 40 years service, first as a nurse but for 35 years as a medical secretary, nursing had to go due to a back injury.  At the time I was also in the process of selling the family home which was taking a horrible amount of time and which was traumatic as the decision to move had been a hard one in the first place.  It was where we had lived for 20 years and where my darling husband Stuart had died in my arms after a short cruel illness but one he had fought so hard against. I was determined to try and get back to Pilates which I had not done for probably about 10 years.  I found a class on a Friday morning and signed up. Committed. As soon as I walked into the hall I saw Adele who gave me a massive welcoming hug and made me feel comfortable, even though I felt very fat and uncomfortable! I did the class and felt very good about it, although I wasn’t, and immediately was looking forward to the following week.   By following the Adele links I thought I would take the opportunity to book a call to have a chat with Adele.  Little did I know how this would change my life.  Sounds dramatic, but it absolutely has.

Gill Fenwick Retired nurse Adele's Pilates classes 28th October 2018

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