How to Work Out with a Hernia

Co-authored by Zheni Stavre, MD and Janice Tieperman

Last Updated: August 12, 2024

Hernias are a serious condition, but you don’t have to put your exercise routines on hold if you have one. While it’s always best to consult with a doctor or medical professional first, there are plenty of ways you can stay in shape while managing a hernia. Don’t worry—we’ve answered all your frequently asked questions, so you can stay safe and healthy during your workouts.

Question 1 of 6:

Can you exercise with an abdominal hernia?

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Perform workouts that don’t put a lot of strain on your abdomen, like basic aerobics, breathing exercises, and glute bridges. To be extra cautious, work with a doctor or exercise physiologist as you plan out your exercise routines.^{[1]
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Question 2 of 6:

What exercises are safe to do with a hernia?

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Basic cardio exercises are safe to do. Running and dancing are considered safe, as are yoga and water aerobics. Recumbent bike workouts are also safe, since they provide a lot of support as you exercise.^{[2]
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- Don’t do any dance moves that involve a lot twisting—these can create extra strain.
- Always talk to your doctor first if you aren’t sure about a certain exercise.

Question 3 of 6:

Are squats safe to do?

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Medical experts agree that body weight squats are perfectly safe while you have a hernia. However, don’t lift weights during your squats, as this can create extra strain on your body.^{[3]
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Question 4 of 6:

Can you do push-ups with a hernia?

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Medical experts don’t recommend doing exercises that require a lot of pushing, like push-ups or shoulder presses.^{[4]
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Question 5 of 6:

What other exercises should I avoid?

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Experts advise against heavy weight-lifting, which can put extra strain on your body. Workouts that require a lot of pulling, like oblique twists and pull-ups, or activities that require a lot of punching or kicking, like wrestling, aren’t a good idea, either.^{[5]
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Question 6 of 6:

Can I exercise after having hernia surgery?

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During the first 6 weeks, focus on exercises that don’t create a lot of pressure on your abdomen, like walking. Stay away from strenuous exercises that could create extra pressure around your abdomen, like sit-ups, Pilates, heavy weightlifting, and swimming.