Strengthening the Pelvic Floor: Exercises for Women in Their 50s and Beyond
Strengthening the pelvic floor becomes especially important for women over 50, helping improve bladder control, stability, and core strength.
Kegel Exercises: Sit or lie down, tighten the pelvic muscles as if stopping urine, and hold for 5-10 seconds. Repeat 10-15 times, several times daily to build strength and endurance.
Diaphragmatic Breathing: Deep breathing while relaxing the abdomen helps engage the diaphragm, which supports pelvic muscle control. This can be especially useful for those with tense pelvic muscles.
Bridge Pose: Lie on your back with knees bent, lift your hips, and squeeze your glutes. Hold for a few seconds before lowering. This engages the pelvic floor while strengthening the core.
Heel Slides: While lying down, slowly slide one heel outward without tilting the pelvis. Alternate legs for a gentle pelvic exercise to build stability.
Pelvic Tilt: Lie on your back, tighten your abs and press your lower back to the floor. This activates the pelvic muscles and strengthens the lower body.
