When most women hear “pelvic floor exercises” they think of simple Kegels. But for women going through menopause, the reality is much more complex – and often surprising. The hormonal shifts, body changes, and unique challenges of midlife mean your pelvic floor needs more than just a few quick squeezes. Here are five shocking truths every woman in menopause should know.
1. Kegels Alone Are Not Enough
Many women believe Kegels are the ultimate pelvic floor fix. While they can help, menopause often brings both weakness and over-tightness in pelvic muscles. This means constant squeezing without learning how to fully relax can actually make symptoms worse-leading to more urgency, discomfort, or even pain. A balanced approach that includes strengthening, stretching, and coordination is key.
2. Menopause Hormones Affect More Than Hot Flashes
Declining estrogen doesn’t just cause night sweats – it directly affects the pelvic floor. Lower estrogen levels can thin vaginal tissues, reduce elasticity, and decrease blood flow, making muscles weaker and more prone to injury. Without addressing this hormonal connection, even the best exercise routine may have limited results.
3. Breathwork Is Just as Important as Muscle Work
Shocking but true: Your diaphragm and pelvic floor are teammates. If you hold your breath, clench your abs, or breathe shallowly during exercise, you may be sabotaging your pelvic floor. Coordinating pelvic floor movements with deep, diaphragmatic breathing helps muscles work in harmony – improving bladder control, posture, and even core strength.
4. Incontinence Is Not “Just Part of Aging”
Too many women accept leakage as inevitable during menopause. But research shows pelvic floor training can significantly reduce (and sometimes eliminate) stress and urge incontinence. The shocking truth? Many women see results in just 6 – 8 weeks when they follow a consistent, tailored plan-no surgery or medication needed.
5. The Wrong Exercises Can Make Things Worse
High-impact workouts, heavy lifting with poor form, and even certain ab moves can put excessive pressure on the pelvic floor. In menopause, when tissues are more vulnerable, this can lead to prolapse or worsening leakage. Learning pelvic-floor-friendly modifications is essential for safe, effective fitness.
The Takeaway
Pelvic floor health during menopause is about more than Kegels – it’s about hormone-aware, breath-coordinated, and whole-body movement. By understanding these truths, women can take control, prevent common problems, and feel confident in their bodies for years to come.
Benefit: Helps strengthen bladder control muscles and reduce leaks.
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What is Pelvic Floor Strong?
Pelvic Floor Strong is an action program arranged by Alex Miller for women with pelvic brokenness and weakness helper for various reasons. As demonstrated by the position site, it isn’t only useful to follow as you can perform rehearses from the comfort of your home. However, it in like manner is uncommon because of how centered it is.
As a piece of the Pelvic Floor Strong program, an expert shows you specific exercises to strengthen your middle muscles in straightforward and fundamental habits. At the point when your pelvic floor muscles are healthy again, you’ll notice that you have a wrapped-up gut, better life in the room, similarly as no embarrassing minutes like consistent pee.
Is it genuine that you are combating crucial issues like holding in your pee and a detached stomach? Pelvic Floor Strong can help. On a fundamental level, when your pelvic floor muscles are delicate, you persevere through urinary incontinence and diastasis recti, among various issues. An ideal way to improve your condition is to rehearse rehearses centered around supporting your pelvic floor muscles.
