For women over 45, maintaining pelvic floor health is essential to prevent issues like incontinence, prolapse, and to improve overall core stability.
Top 4 pelvic floor exercises that can be done daily for women:
1. Kegel Exercises (Pelvic Floor Contractions)
Purpose: Strengthens the pelvic floor muscles directly.
How to Do?
- Sit, stand, or lie down comfortably.
- Imagine you’re stopping the flow of urine midstream and contract the muscles used to do so.
- Hold the contraction for 5-10 seconds, then release completely.
- Repeat 10-15 times, 2-3 sets per day.
Pro Tip: Avoid holding your breath. Focus on squeezing and lifting the pelvic floor muscles without engaging your glutes or thighs.
2. Bridge with Pelvic Floor Engagement
Purpose: Builds core, glute, and pelvic floor strength simultaneously.
How to Do?
- Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- Inhale to prepare.
- Exhale as you lift your hips towards the ceiling while engaging your pelvic floor muscles.
- Lower your hips slowly while releasing the pelvic floor contraction.
- Perform 10-15 repetitions.
Pro Tip: Keep your spine neutral and avoid overarching your back.
3. Deep Breathing with Pelvic Floor Awareness (Diaphragmatic Breathing)
Purpose: Improves pelvic floor relaxation and coordination with the diaphragm.
How to Do?
- Sit or lie down in a comfortable position.
- Place one hand on your belly and the other on your chest.
- Inhale deeply through your nose, allowing your belly to rise (chest stays still).
- Exhale slowly through your mouth, gently engaging the pelvic floor as if drawing it upward.
- Repeat for 2-5 minutes.
Pro Tip: Pair this with your Kegel routine for better muscle awareness.
4. Squats with Pelvic Floor Engagement
Purpose: Functional movement that strengthens the pelvic floor and lower body.
How to Do?
- Stand with feet shoulder-width apart.
- Lower into a squat position while inhaling and relaxing your pelvic floor.
- Exhale as you return to standing, engaging and lifting your pelvic floor.
- Perform 10-15 repetitions.
Pro Tip: Keep your weight in your heels and maintain proper alignment (knees tracking over toes).
Additional Tips:
Consistency is key. Performing these exercises daily can lead to noticeable improvements in strength and control.
Combine these with a healthy lifestyle, proper hydration, and fiber intake to support overall pelvic health.
Consult a pelvic health physiotherapist if you have specific concerns or conditions.
