Most abdominal hernias are asymptomatic. However, they can get bigger over time and become painful or even strangulated, which is a medical emergency and will require hernia repair. The best course of action here is working to prevent one. Abdominal hernia exercises and working out in general will help you manage or lose weight and keep abdominal muscles and connective tissue strong and healthy. Here are the exercises our physical therapist recommend:
When starting an exercise program for the abdomen, there are some essential basics that need to be addressed first.
There are six core exercises listed below. Regardless of whether you have an abdominal hernia or not, these exercises will help bring balance to your trunk muscles and body.
These exercises are great for you regardless of the type of hernia you are concerned about. If you’d like more specific exercises for a different type of hernia you can find more on each below:
This exercise is easiest to start lying down. It focuses on building good breathing techniques that are often forgotten with poor form, pain and more. It is perfect for pain management, relaxation, and good blood perfusion to the abdomen and diaphragm as well. This is great for both preventing and managing an abdominal hernia.
A pelvic tilt is a great way to promote optimal abdominal and spine flexibility and strength. This requires being able to coordinate both core activation and spine movement at once.
Side stepping is a great way to boost hip strength (both outer and inner thigh) and lateral core strength. This is a very functional move that can help you build better form with daily activities as well as promote optimal fitness and strength with a lesser risk of abdominal injury.
A squat is a great functional move to practice, as long as you can do it without holding your breath or straining. For this reason, it’s best to focus on using your body weight with good form rather than adding weight.
A plank is a great well-rounded exercise for building core strength, with the caveat that you need to start with good form. Thus, it’s usually best to start on your forearms and knees and then build from there. With time you can build strength and incorporate a balance disc or yoga ball.
This floor exercise is another great all around core and full body strengthening move. It requires you to coordinate the shoulder blades, abs, and glutes all at once. As always, only perform this move if you can keep good form.
There are certain exercises that put your abdominal wall at an increased risk for developing a weak spot or strain. These exercises aren’t entirely off the table, but you should always proceed with caution and good form.
Having good core strength has so many potential benefits for your health. And preventing or better managing an abdominal hernia is just one of them. This can translate to a lower risk for needing a hernia surgery as well. Having a clear understanding of what functional core strength looks like can help you feel your best. If you do have a hernia, always consult your doctor for further medical advice if the bulge gets bigger or your symptoms worsen.
Next Pages:Hiatal Hernia Exercises
There are a wide range of foot conditions our customers deal with on a regular basis--from plantar fasciitis, to heel spurs, high arches, and more. Our best insoles are crafted to relieve the discomfort of these foot conditions and more, with a broad catalog of different designs.
Patient transfer devices offer a range of solutions for patients of all levels of mobility, allowing for independence. However, between our selection of transfer belts, boards, blankets, cushions, and handrails, knowing which option is right for you isn’t always obvious. Take a look at our in-depth guide where we cover all the options considering factors like type, material, purpose, and weight capacity for each different device.
In the bathroom, safety is a priority for those with limited mobility, or those recovering from hip, knee, or back surgery. Be sure to choose the best bathroom safety solution with our selection of handrails and toilet seats. In our guide, we review all the important factors, like compatibility with standard and elongated toilets, safety rails, added height, weight capacity, and recommendations made to fit your needs.