Simone Muller

An effective exercise approach to reverse pelvic organ prolapse

Many women experience pelvic organ prolapse, a condition that affects not only physical comfort but also mental health and self-esteem. The good news is that these symptoms are treatable. Effective exercises for a prolapse are an important part of treatment and regaining a healthy pelvic floor.

Addressing Pelvic Organ Prolapse

Pelvic organ prolapse is a condition where pelvic organs move down into the vaginal canal due to weakened or overstretched supporting muscles and tissues. This often causes various symptoms, including feelings of pressure or heaviness in the pelvis, urinary incontinence, discomfort during sexual activity, and sometimes challenges with bowel movements.

While it's frequently seen in postpartum women, pelvic organ prolapse can affect women across different age groups and is typically linked with factors like pregnancy, childbirth, menopause, and obesity. Despite these challenges, remember that with the right intervention, such as dedicated exercises for prolapse, it's entirely possible to manage these symptoms and even regain a strong and healthy pelvic floor.

Embracing the Power of Hypopressives

Hypopressives serve as a highly effective way to counteract and reverse the symptoms of pelvic organ prolapse. This technique combines a unique breathing approach with specialised postural adjustments to trigger deep core muscles, including the pelvic floor. Hypopressives create an "internal vacuum" within the abdominal cavity, boosting muscle tone while reducing pelvic organ pressure. It's an effective strategy and set of unique exercises for prolapse.

Over the past six years, Simone Muller has worked with hundreds of women, witnessing the transformative power of the Hypopressives breathing technique first-hand. Her expertise has enabled her to design personalised exercises and programs offering symptom relief and supporting the reversal of typical issues related to pelvic organ prolapse. The blend of exact breathing methods and specific postural changes does more than strengthen the pelvic floor muscles—it enhances overall pelvic stability.

Getting Started

For the Hypopressives classes it is important that you learn the Apnea technique properly so that you can get the most out of the classes and the time you invest in yourself.

Each week Simone runs Fundamentals sessions on Zoom where she explains the technique and guides you through all the steps. She will also give you feedback to make sure that you're doing it correctly. For some, the technique may come more quickly than others.

Some of her clients, who are tighter in the ribs and thoracic spine do tend to take a little longer. For the technique to make an impactful change she recommends doing a minimum of 3 workouts a week for 15 to 20 minutes.

How re-centre works

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Subscribe to a live or on-demand package

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Sign-up to a fundamentals class to learn the technique

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Start the beginner classes

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Individual support via a one-to-one check-ins

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Progress to more advanced levels at your own pace

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About the Author

Simone Muller is the founder of re-centre and has over 15 years of teaching experience across Pilates, Low Pressure Fitness and Yoga.

She launched the online platform to make Low Pressure Fitness and Hypopressives more accessible to more women around the world so that they can become the strongest and most functional versions of themselves.

Originally from South Africa, Simone's dance and Pilates career evolved when she faced post-childbirth challenges, prompting her to explore Low Pressure Fitness in Spain.

As the first level 3 instructor in London, she has witnessed transformative postnatal rehabilitation results in clients, addressing issues like Diastasis Recti, prolapse and incontinence.

Simone has written articles for the re-centre blog 'Kegels not Working?', 'The connection between menstruation and prolapse symptoms' and 'Why I love teaching postnatal rehabilitation?'.

Simone has also written guest posts for The Shala 'What is Low Pressure Fitness', Yana Active 'Prioritising your Pelvic Floor Health After Giving Birth and Nurturing the Core' and for The Pelvic Academy 'Empowering Women's Health - The Power of Collaboration Between Hypopressives, Physiotherapists and Osteopaths'.

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What our members say

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Hypopressives is an effective technique toward relieving symptoms related to Pelvic Organ Prolapse, Diastasis Recti and Urinary Incontinence. Hypopressives also improves poor posture, pelvic floor weakness and back pain. I offer a flexible approach to memberships and a 14-day free trial.


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