5 Best Exercises To Strengthen Pelvic Floor For Women Over 45
Diaphragmatic Breathing
This exercise encourages deep, controlled breathing, which engages the diaphragm and pelvic floor muscles to work together effectively.
Hip Bridges
Lie on your back, knees bent, and lift your hips while squeezing the glutes and pelvic floor muscles. This is great for both glutes and pelvic strength.
Squats
Squats not only strengthen the lower body but also engage the pelvic floor muscles as you stand up from the squat position.
Planks
A full-body exercise, planks engage the core and pelvic floor muscles, making them stronger.
Clamshells
Lie on your side with knees bent, and lift the top knee while keeping your feet together. This targets the pelvic floor and hips.
