Top 4 Pelvic Floor Exercises Women Over 45 Should Do Daily
For women over 45, maintaining pelvic floor health is essential to prevent issues like incontinence, prolapse, and to improve overall core stability.
Here are the top 4 pelvic floor exercises that can be done daily:
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.
