A hernia occurs when part of an internal organ pushes through a weak area in a muscle. According to Medline Plus, an inguinal, or groin, hernia is the most common type. Other types of hernia include the umbilical, which bulges around the navel, and hiatal, in which the top part of the stomach bulges through an opening in the diaphragm. The usual treatment is to surgically repair the weak area of muscle. According to the American Physical Therapy Association, once the area heals, you can perform abdominal exercises to strengthen the muscles, and prevent recurrence. Always consult your physician before beginning an exercise program.
The Hundreds
The hundreds is a Pilates exercise that strengthens the upper abdominal and lower back muscles. Begin lying face up with the soles of your feet on the floor and your heels as close to your buttocks as is comfortable. Extend your arms down by your sides, tuck your chin, press your lower back into the floor and lift your shoulder blades off the floor, as if doing a crunch. Hold this position and swiftly pump both arms up and down 100 times. For best results, count in sets of five and make a "shh" noise on each downswing. If your abs fatigue, lower your shoulders, but keep your chin tucked.
The Low Plank
The low plank engages the lower and upper back muscles and abs to stabilize the trunk. Start face down with your hands clasped and your shoulders in line with your elbows. Your arms should be bent a 90-degree angles with your forearms resting on the floor in an inverted "V." Lift up on your toes so that your body hovers a few inches above the floor. Hold this position for 10 seconds and, over time, work your way up to 30 seconds. For less intensity, leave your knees on the floor. For more intensity, raise one foot for 10 seconds, then switch to the other foot.
Scissor Kicks
Scissor kicks work the lower abs and lower back muscles. Start face up with the soles of your feet on the floor and your arms by your sides. Engage your abs, press your lower back into the floor and tuck your chin. Lift both feet until your shins are parallel to the floor, slowly extend one leg straight and lower your foot until it barely touches the floor. Lift that leg and extend and lower the other leg -- your legs should resemble scissor blades opening and closing. If you feel tightness in your back, fold your hands or place a small cushion under the small of your back. For less intensity, bend your knees. If you feel strain in your neck, leave your head on the floor. Start at 20 reps and work your way up to 100.
