Inguinal hernias are a painful condition where a tear in your lower abdominal muscles allows part of your intestine to protrude through. Hernia's will not repair themselves and while the condition itself is painful and can lead to life-threatening conditions according to MayoClinic.com. Surgery at the hernia location returns the intestinal tissues back and repairs the torn muscle tissue allowing protrusions. After surgery, strengthening the abdominal muscles slowly over time prevents the return of the hernia.
Step 1
Talk to your doctor before you start an exercise program after hernia surgery. While most patients are released from the hospital within 24 hours of surgery, you will be on strict lifting and exercise restrictions until your doctor gives you the okay, which may be several weeks according to LapSurg.org.
Step 2
Do aerobic activities that do not strain your abdomen to develop stamina and moderate abdominal strength. Swimming or water activities utilize water pressure to hold any bulges in place. Stationary bikes and walking are also low-impact aerobic activities for hernia recovery, according to Net Doctor.
Step 3
Place your hand on your abdomen to track any excess tension or bulging while you do the exercises. A bulge is your signal to stop and rest.
Step 4
Start with curls or crunches, going through a partial range of motion. You may only be able to life your head at first before you feel strain or bulging. Do sets of 10 to 15 repetitions building the range of motion over time.
Step 5
Add pelvic raises as your stamina improves. Pelvic raises start with you on your back with your knees bent. Raise your buttocks off the ground, lifting yourself up on your shoulders until you legs are lined up with your pelvis making a straight line down to your neck.
Step 6
Lay on the ground and do an air bicycle to increase the workout. Air bicycles are done with your hands behind your heads as you twist one elbow to the opposite knee and rotating to simulate riding a bike. Work slowly to maintain awareness of the pressure in your lower abdomen to prevent re-injury.
Step 7
Do planks when your abdomen is sufficiently strong enough to withstand the strain. To perform a plank, balance your body on your toes and forearms, with your legs, back and abdomen contracted to keep your body straight and rigid. Start with ten seconds, breathing through the entire pose. Work your way up to 30 second planks, repeating the pose three times.
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