The Best Prolapse Exercises on YouTube: Meet Lauren Ohayon of Restore Your Core®

New videos are added on an ongoing basis, though the existing playlist already walks through the most important starting points: understanding how organs shift position, making sense of flare-ups, thinking through a pessary, and building into exercise. Lauren tends to add depth to these core ideas over time rather than jumping between unrelated topics, so even newer viewers can follow the progression without feeling like they’ve missed something essential.

For most people, yes. Lauren builds her exercises around breath and gentle load rather than intensity, so the entry point is deliberately low-risk. That said, prolapse presents differently for everyone, and anyone with more severe symptoms, a recent diagnosis, or uncertainty about their specific presentation should check with their provider before starting. Many women also choose to work with an RYC® Pro once they’re ready for guidance tailored to their own body rather than general video instruction.

The underlying approach stays consistent across all three, because the pelvic floor functions as one connected system regardless of which organ is affected. Breath mechanics, pressure management, and movement patterns matter no matter the type. Where the videos do differentiate is in acknowledging that specific symptoms, like a sense of bulging, heaviness, or pressure, can feel different depending on the type of prolapse, so Lauren speaks to those nuances without treating any one type as fundamentally separate from the others.

Starting with the video on how pelvic organs shift position gives you the foundational understanding everything else builds on. From there, the flare-up video helps make sense of why symptoms feel inconsistent, which is often the most confusing and frightening part for people early in their prolapse experience. Once those two ideas feel clear, the exercise-focused videos make a lot more sense, because you understand the why behind the movement instead of just following steps.

Mild cases sometimes stabilize on their own, particularly when paired with lifestyle changes like reduced straining and better breathing mechanics under load. But for most people, meaningful and lasting improvement comes from actively retraining how the body manages pressure day to day, which is the foundation of the whole-body approach Lauren teaches. This is less about isolated pelvic floor strength and more about how breath, posture, and movement work together throughout everyday life.

Yes, and it’s actually quite common. Prolapse often reflects years of accumulated pressure and movement patterns rather than a single postpartum event, which is why so many women don’t notice symptoms until well into their 30s, 40s, or 50s. This is part of why Lauren’s approach centers on rebuilding body literacy and pressure awareness at any stage, rather than treating prolapse as something that should have been addressed immediately after childbirth or not at all.

A hernia occurs when tissue or organs push through a weakened area of the abdominal wall, while prolapse involves pelvic organs descending due to reduced support from the pelvic floor or surrounding connective tissue. The two are distinct conditions, though they share some common contributing factors, like chronic straining or pressure mismanagement, and it isn’t unusual for someone to experience both at once. Either way, learning to manage pressure through breath and movement tends to support recovery from both.

Kegels train the pelvic floor muscles in isolation. For people with a straightforwardly weak pelvic floor and no other contributing factors, that can be sufficient. But pelvic floor dysfunction is frequently a whole-system issue, involving how breath coordinates with movement, how the body manages load and impact, and how chronic nervous system activation can sustain muscle tension without conscious effort. In those cases, strengthening the pelvic floor in isolation does not address what is driving the symptoms, which is why a more integrated approach supports healing where Kegels alone have not.