A hiatal hernia, also known as hiatus hernia, occurs when part of your stomach pushes up through the small opening, or hiatus, in your diaphragm. As with almost all hernias -- apart from those caused by an injury -- hiatal hernias are generally the result of weak stomach muscles that can't effectively contain and support your internal organs, says Dr. Edwin Flatto on the National Health Federation website. Being overweight is also a significant risk factor for this type of hernia. For these reasons, abdominal exercises can help prevent and treat this condition.
Symptoms and Precautions
There are often no symptoms associated with a hiatal hernia; however, if it is large, you may experience reflux, belching, heartburn and chest pain, notes the MayoClinic.com website. In this case, see a doctor, who is likely to recommend you increase your activity levels to lose weight and, therefore, reduce symptoms or prevent the condition in the first place. According to Flatto, you should not begin any exercises to treat a hernia until it has been reduced. If you can see the protuberance, lie on your back and gently push it back through the opening out of which it has forced its way out. If you can't decrease the size of the hernia in this way, do not start exercises until your have discussed them with your doctor. However, if you don't have a hernia, or you have had one removed, the following exercises will strengthen your abdominals and can help prevent this condition from occurring again.
Leg Extensions
Position an exercise bench on a slant then lie on it on your back, with your head at the low end, says Flatto. Hold on to the sides of the bench for support then slowly lift both legs about 14 inches in the air and separate them so they form a V shape. If an exercise partner is available to help, ask your partner to apply resistance to your legs as you try to lift them and again when you separate them. This will make your abs work even harder.
Cycling
Get into the same position as for the leg extensions then bend both legs up so your thighs are perpendicular to your torso and your lower legs are parallel to the bench, says Flatto. Start cycling your legs by extending one and drawing the other in to your chest then swapping position, keeping the movement as fluid as you can.
Core Contractions
This exercise focuses on your deep core muscles, which lie beneath your rectus abdominus and are crucial in supporting your internal organs. To identify these muscles, get on all fours and suck your belly button up toward your spine. You have located the right muscles if you feel a tightening deep within your belly and your outer rectus abdominus muscles contract only slightly. Hold the contraction for about five seconds, relax and repeat 10 times, remembering to breathe throughout the exercise. Once you have the hang of the basic core contraction, the PhysioRoom.com website suggests raising one arm and then one leg as you contract. To increase the intensity even further, raise your opposite arm and leg at the same time.
