To understand how to prevent something from occurring we first must understand the basics of what is a hernia? Basically, it is a protrusion of an organ or other bodily structure that is outside of the wall that normally contains it. One may even call it a rupture. In this specific article, we will be covering the abdominal hernia and how to help prevent the issue in the first place. If you already have an issue with a hernia already you need to talk to a doctor.

The first area in your body to focus on is your abs. You want to make sure that you tighten your core muscles as you do that you will reduce the outward pressure that may affect internal organs. One of the main reasons that people get a hernia is the weakening of the muscles as related to the abdominal wall.

3 Exercises for your Herna

There are several types of exercises that are important, we will focus on the top 3 exercises that help prevent a hernia. Of course, being cautious when lifting weight will also help, but these basic exercises will strengthen you to be able to do more.

1. Walking

We sit too much, even though we were designed to be walking! Get up 30 minutes earlier and take a walk. Take long strides rather than short steps, travel at a quick pace, but not a jog. Low impact is important. This walk will strengthen the movement between the abdomen, shoulders, and ribs as well as give your organs a bit of a workout as well.

2. Pillow Squeeze

You may be thinking, I don’t get it. The pillow squeeze is an exercise that can strengthen the muscles around your bladder, pelvic area and glutes. These muscles are important for controlling many functions in and around the mid-section of the body.

How to do a Knee Pillow Squeeze:

Lie on your back. Bend your knees and have your feet flat on the floor, parallel and in line with your hips. Your arms should be down the sides, relaxed, palms facing down. Relax your neck and shoulders. Place the pillow between your knees. Breath in (inhale). Pull up your abdominal muscles. Breathe out (exhale). As you exhale, draw your navel to your spine, all the while squeezing hard on the pillow between your knees, only your knees should move to squeeze the pillow. You must be careful not to arch your back or allow tension to form in the shoulders, neck, or back. Release the pillow and repeat 15 times.

Follow this up with a tummy lift with the pillow squeeze as this will help strengthen the abdomen, shoulders, and ribs at the same time.

How to do a Tummy Lift Pillow Squeeze:

Lie face down with a pillow between your thighs. Fold your hands and rest your forehead on them. Your shoulders should be open and relaxed, your toes together and your heels apart. Breath in (inhale) Feel your spine lengthen. Breathe out (exhale), gently pulling up your tummy muscles, keeping your hips and pubic bone on the floor. Squeeze the pillow with your inside thighs, and gently tighten your buttocks. Breathe in keeping it all held in position, then breathe out and relax.

3. Leg Slide Knee Drops

This exercise is designed to strengthen your lower abdomen and is easy to perform.

How to do a Leg Slide Knee Drop:
Lie on your back in a relaxation position with your legs flat. Breath in (inhale), slide your right leg towards you. Then Breathe out (exhale), slide your right leg away from you while keeping your pelvis absolutely still. Repeat the movement with the left leg. Repeat the movement for both legs 15 times.

These are the 3 most effective exercises to help prevent a hernia. Following these simple physical exercises can help you a lot in a natural way. A little concentration and effort on your part may prevent you from undergoing a surgery in the future.


Written by: Robert Blair; Staff Writer

ROBERT BLAIR is the Operational Manager of WhenEver Fitness, editor of fitness-news, has been in the fitness industry since 2010, and is a certified personal trainer. He attended the UW-Superior and Brown College for Media Creation, Design and Television Production. From 1992 to 2000, he had written and produced several films, music videos, and video advertisements. He has now been able to combine those skills of fitness and media creation to produce high-quality fitness productions and articles. (Click for Bio/Contact)