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Top Core Exercises to Prevent a Hernia


A hernia takes effect when there is a weakness or hole in the muscular wall. As such, the condition creates a bulge in the area, as it allows your organs and tissues to push through. As hernias develop in your abdomen, groin, and upper thigh areas, focusing on strengthening your core muscles can significantly reduce your risks of developing a hernia. Alternatively, if you have suffered from a hernia in the past, this simply increases your risk of getting the condition in the future. Once you have recovered from your hernia, engaging in core strengthening exercises can help decrease the chances of getting this condition again. Here are some popular exercises to add to your fitness routine to help build your core muscles:


The Plank: Start off on your stomach, and then elevate your body into a ‘push up’ position. Hands flat on the ground, or forearms resting accordingly (depends on which position you prefer), you can hold that pose for approximately 30 seconds, to 1 minute; depending on your fitness level.

Simple Crunches: A classic exercise that can strengthen your core, and potentially help you achieve that six pack you’ve always wanted. Start off by lying on your back, face towards the ceiling, with feet place on the wall, and your knees at a 90 degree angle. Place your hands crossed in front of your chest and raise your head and shoulder up in a crunch movement. Take deep breathes between motions. Again, depending on your fitness level, you can try three intervals of 10, 15 or 20 crunches.

Superman: Everyone wants to feel like a superhero … right? Simply lay on the floor, stomach onto of a small pillow. Proceed to raise your right arm, hold for 5 seconds, and then raise your left. Switch up the exercise by then alternating between your right and left legs.

Bridge: Start this routine by lying on your back, with your knees bent. Keep our shoulders on the ground, while slowly raising your hips. Once raised, tighten your stomach muscles; hold the position from about 10-15 seconds, and then release.


Ensure to do each of these exercises in intervals of three during each fitness session. As you continue to grow and learn these techniques, increase repetition cycles. As with anything, adding more physical activity to your daily routine will not only help reduce the risks of a hernia; but will help with your overall health.