Exercise with prolapse
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I think it’s very individual. I have the same and am 12 weeks pp, and have been out on a month of rehab exercises before I go back to workouts. Rehab is pelvic floor, yoga stretches and breathing, so I have to be patient for a while
I’ve been following courses by a woman called Nikki who runs the belle method. She’s very much focused on looking at how to safely do exercises and work towards doing exercises rather than telling women they can’t do X anymore. She’s amazing. Hugely recommend. Second the above about pelvic pt also.
I worked out too early and ended up with a grade two prolapse. I would recommend waiting until you are fully healed and you have a functioning pelvic floor again. I recovered from my prolapse but it was a long journey getting there. I can recommend a group called the Pelvic Power Movement Community on FB for advice x
I would suggest seeing a pelvic floor physio first. I was the same I used to run and lift weights and still went to the gym while pregnant. However I was told by my physio for now I can't do any high impact exercise or weights until I improve my pelvic floor. I'm doing pilates once a week and a buggy fit class which is gentle and occasionally swimming if I get time