As women age strengthening the pelvic floor is vital for managing incontinence and supporting pelvic organs.
A guide to effective exercises tailored for women over 55:
- Kegel Exercises: Sit or lie down and tighten the pelvic floor muscles as if trying to stop the flow of urine. Hold for a few seconds, then release. Repeat multiple times throughout the day.
- Bridge Pose: Lie on your back with knees bent and lift your hips while engaging the pelvic muscles. This not only strengthens the pelvic floor but also engages the glutes.
- Squats: Stand with feet shoulder-width apart and lower into a squat while keeping the pelvic muscles engaged. This movement helps activate the pelvic floor along with the core and leg muscles.
- Bird Dog: On all fours, extend one arm and the opposite leg, focusing on stability and pelvic engagement. This exercise improves balance and pelvic control.
- Heel Slides: While lying on your back, slide one heel out while keeping the pelvic floor engaged. This strengthens the core and the pelvic floor muscles.
- Wall Sits: With your back against a wall, lower yourself into a seated position and hold. Focus on keeping the pelvic muscles engaged to boost endurance.
- Happy Baby Pose: Lie on your back, bring your knees towards your chest, and hold your feet. This pose stretches and relaxes the pelvic muscles, relieving tension.
- Toe Taps: Lie on your back with knees raised and alternate tapping your toes down to the ground while keeping your core and pelvic floor engaged. This enhances muscle coordination.
