What Exercises NOT to do After Hysterectomy
What Exercises Should You Avoid After a Hysterectomy?
A new client recently emailed me this important question:
“Dr. Dawn, I am now 8 weeks post total hysterectomy and my doctor has released me to begin exercising. What exercises should I not be doing after my hysterectomy?” – Hayley, 62, Carlsbad, CA
This is such a common (and important!) question during recovery. It already answers the first two questions I ask all of my clients:
How many weeks post-hysterectomy are you?
Has your surgeon cleared you to begin exercising again?
But it leaves out the third—and very important—question:
What type of hysterectomy did you have?
The type of hysterectomy you had determines not only what exercises you can do, but more importantly, what you should avoid.
First and Foremost: Follow Your Doctor’s Advice
If you’re reading this blog for general guidance, remember: your doctor’s instructions always come first.
Recovery depends on many factors, including:
Whether your surgery was laparoscopic, vaginal, or abdominal
If prolapse repairs were performed
Your age and overall health
Your unique healing timeline
The guidelines below are based on my experience as a Women’s Health and Pelvic Floor Physical Therapist, but your situation may require modifications.
The Biggest Problem After a Hysterectomy: Fear of Movement
One of the most common struggles women face after surgery is fear of movement.
That fear is understandable. Without clear instructions, women worry they might:
Make things worse
Develop a prolapse
Hurt themselves
Need another surgery
Sadly, I’ve met women who stopped exercising for 5, 10, even 20 years because they didn’t know what was safe.
But here’s the truth: our bodies heal with movement. The key is learning which exercises support healing—and which ones put unnecessary strain on your body.
Exercises to Avoid After a Hysterectomy
Here are the most important movements to avoid—especially in the first few months of recovery.
1. Pulling Your Belly Button In and Up the Entire Time
Some trainers or instructors cue women to “brace your core” or “pull your belly button in.” But constant bracing can backfire, putting too much pressure on your pelvic floor.
Instead, focus on:
Continuing your pelvic floor exercises
Breathing correctly
Creating space instead of constant tension
💡 This is why I recommend asking—no, demanding—a referral to see a Pelvic Floor Physical Therapist after surgery.
2. Planks and Crunches
While common in fitness routines, planks, crunches, and sit-ups place excessive pressure on your abdominal wall and pelvic floor—especially if you’ve had an abdominal incision or prolapse repairs.
A safer approach is to start with gentle core activation and low-impact strengthening, progressing gradually under the guidance of a pelvic health professional.
3. Heavy Lifting (Yes, Even Picking Up Your Toddler)
One of the most overlooked mistakes after hysterectomy is lifting too much, too soon.
Even if you feel good, your tissues are still healing. Carrying heavy groceries, moving furniture, or lifting a toddler can put your healing abdominal wall and pelvic floor at risk.
General rule: Avoid lifting more than 10 pounds until cleared by your surgeon. When you do return to lifting, make sure to:
Use your legs (not your back or healing core)
Exhale as you lift to protect your pelvic floor
Progress weight gradually and with intention
4. Deep Squats
Deep squats may feel like a normal lower-body exercise, but in the early stages of hysterectomy recovery, they place significant downward pressure on your pelvic floor.
If you also had prolapse repairs, deep squats can be particularly risky and delay healing.
Instead of dropping low into squats:
Begin with mini-squats or sit-to-stand exercises from a chair
Focus on alignment, breathing, and gradual strength building
Progress depth slowly once your pelvic floor and core are ready
What About Core Work After a Hysterectomy?
Every type of hysterectomy heals differently.
Laparoscopic: multiple small incisions in the abdomen
Abdominal (open): one larger incision with more tissue healing
Vaginal: no abdominal incisions, but still requires pelvic floor recovery
Regardless of the type, one rule holds true: avoid high-load exercises too soon.
❌ No planks
❌ No crunches
❌ No sit-ups
❌ No side planks
Instead, begin with breathing techniques. Proper breathing re-engages your deep core muscles and pelvic floor safely, building a foundation strong enough to eventually return to more advanced exercises.
How Long Does It Take to Return to Core Exercises?
As both a Physical Therapist and a Pilates Instructor, I’ve seen women progress at very different rates. Some return to advanced abdominal work in a few months, while others take six months—or longer—to safely perform movements like a Pilates “roll-up.”
👉 The key takeaway: give yourself grace. Healing isn’t linear.
When Can I Start Core Work After a Hysterectomy?
Here’s my general framework:
Follow lifting restrictions first. Most surgeons recommend lifting no more than 10 pounds for the first 6–10 weeks.
Begin with gentle, neutral exercises such as “toe dips” that don’t involve crunching.
Add arm and spine mobility before progressing to ab work.
Increase intensity gradually as your control improves.
General timelines:
Prolapse repairs or abdominal incision: avoid crunches/sit-ups for 8–10 weeks or longer.
Vaginal hysterectomy: gentle abdominal work may begin around 5–6 weeks.
⚠️ Remember: these are general guidelines, not one-size-fits-all. Always check with your surgeon and a pelvic floor specialist.
Why You Should See a Pelvic Floor Physical Therapist
Many women assume that once they’re cleared by their surgeon, they’re ready for anything. But clearance only means your incisions have healed—not that your pelvic floor and core are ready for full exercise.
A Pelvic Floor Physical Therapist can guide you step-by-step through safe recovery.
And if your doctor says you don’t need one? My advice: find one anyway. Nearly every woman I’ve worked with has said, “I wish I had started sooner.”
Final Thoughts: Moving Forward With Confidence
After a hysterectomy, it’s normal to feel uncertain about what’s safe. But with the right guidance, you can:
Protect your pelvic floor
Rebuild core strength
Return to movement with confidence
Your body heals with movement—just make sure it’s the right kind of movement.
If you want more personalized guidance, I offer virtual consultations where we create a plan tailored to your specific surgery and recovery.
👉 Book a consult for an online customized program here: Virtual Physical Therapy Services
And don’t forget to grab my free guide that answers 45 of the most common questions about women’s health physical therapy.