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| Best Abdominal Exercises Post-Hernia Surgery: A Safe Recovery Guide Photo by Andrej Klintsy: |
After hernia repair surgery, patients often wonder: When can I exercise again? What ab workouts are safe?
While strengthening your core is important for preventing recurrence, doing the wrong exercises too soon can cause re-injury.
As a doctor facing these kinds of questions, I’ll guide you through:
✔ When to start exercising after hernia surgery
✔ The safest abdominal exercises for recovery
✔ Movements to avoid (they can re-open your incision!)
✔ A phased workout plan (weeks 1–12+)
By following this doctor-approved ab workout plan, you’ll rebuild strength without compromising your healing.
When Can You Start Ab Exercises After Hernia Surgery?
General Timeline
Key rules:
1. Always follow your surgeon’s advice first!
2. Stop immediately if you feel pain at the incision site.
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| When can you start abs exercises after hernia surgery - General work out plan |
Phase 1: Gentle Core Re-Activation (Weeks 3–8)
Start with low-impact isometric exercises (no crunching or twisting!).
1. Diaphragmatic Breathing
✅ How: Lie on your back, inhale deeply through your nose (let belly rise), exhale fully.
✅ Why: Re-engages transverse abdominis (deep core muscle).
2. Pelvic Tilts
✅ How: Lie on back, knees bent. Gently flatten lower back into floor (engage core).
✅ Reps: 10x, 2 sets daily.
3. Heel Slides
✅ How: Lie on back, slowly slide one heel away (keep core braced).
✅ Avoid: If you feel pulling near the incision.
4. Seated Marches
✅ How: Sit tall, alternate lifting knees slightly (no hunching!).
✅ Goal: Improve circulation without strain.
Phase 2: Progressive Strengthening (Weeks 8–12+)
Once cleared by your doctor, add these safe abdominal exercises:
1. Dead Bug Exercise
✅ How: Lie on back, arms toward ceiling. Slowly lower opposite arm/leg (keep core tight).
✅ Tip: Place a pillow under hips if needed.
2. Modified Plank (Forearm or Wall)
✅ How: Start with wall planks (lean at 45°), progress to forearm planks (knees down).
✅ Avoid: Full planks until 3+ months post-op.
3. Bird Dogs
✅ How: On hands/knees, extend opposite arm/leg (keep hips level).
✅ Bonus: Improves balance + core stability.
4. Standing Core Exercises
✅ Examples:
- Standing knee lifts (hold a chair for balance).
- Pallof press (use resistance band anchored to wall).
Exercises to AVOID After Hernia Surgery
❌ Crunches/sit-ups as these increase intra-abdominal pressure.
❌ Heavy weightlifting (wait 3–6 months for deadlifts).
❌ Twisting motions (Russian twists, oblique bends).
❌ High-impact cardio (running, jumping – wait 12 weeks).
Why?
These can strain the mesh/repair site and cause recurrence.
FAQ: Your Top Questions Answered
1. When can I do sit-ups after hernia surgery?
Not for at least 3–6 months (if ever—opt for safer alternatives like dead bugs).
2. Can I lift weights after hernia repair?
Light weights (5–10 lbs) at 8+ weeks; heavy lifting only after 6 months with surgeon approval.
3. How do I know if I’m overdoing it?
Warning signs: Sharp pain, bulging at incision, or swelling.
This means that your hernia has recurred. Hence, do not overdo your exercises and that’s a must!
4. Will exercise prevent another hernia?
Yes! A strong core reduces pressure on weak spots—but progress slowly. You will not develop a strong core overnight. Isn’t it? Give it the time needed.
Sample 12-Week Post-Op Ab Workout Plan
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| Sample 12 week post hernia operation Ab workout plan |
Final Tip: Listen to Your Body
Recovery varies—some patients resume light jogging at 8 weeks while others need 6 months for heavy lifting.
Always prioritise proper form over intensity.
Bookmark this guide and share it with your physical therapist or surgeon to customise your plan.
Good luck!
From Dr. Pasindu
Stay happy stay healthy!
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