Pelvic-Floor Exercises for Bladder and Core Support

For peri- & post-menopausal bodies that want fewer leaks and a stronger middle.

Why the Pelvic Floor Needs Extra Love in Menopause

Falling estrogen levels thin the tissues that form a “hammock” under the bladder, uterus, and bowel. That can lead to:

Stress urinary incontinence (leaking when you cough or laugh)
Urgency (“gotta go NOW”)
Lower-back or hip discomfort
A feeling of “heaviness” or prolapse

Regular pelvic-floor training can cut leakage episodes by 50–75 % in three months [Cochrane Review] and also fires up deep core muscles that protect your spine.

Quick Symptom Check

You may benefit if you:

Cross your legs before sneezing
Wake up to pee more than once a night
Lose drops on the way to the bathroom
Feel a bulge or dragging sensation vaginally

If any symptom is severe or suddenly worse, see a pelvic-health physiotherapist, urogynecologist, or your GP first.

Before You Start – Safety First

Get the right muscles. Imagine stopping gas and urine at the same time—those are your pelvic-floor muscles (PFMs). You should feel a gentle lift, not your buttocks or abs pushing out.
Breathe! Holding your breath boosts abdominal pressure and works against you.
Pain is a red flag. PFMs can be too tight. If squeezes hurt, skip exercises and seek professional assessment.
Empty your bladder. Training on a full bladder may cause leakage.

5 Friendly Exercises (No Special Gear Needed)

Do these lying, sitting, or standing—whatever feels easiest. Aim for 5–7 days/week; the whole set takes ~5 minutes.

Exercise	How To	Reps
Slow Kegels	Inhale to relax; exhale and gently lift PFMs for a count of 5; fully relax for 5.	10
Quick Flicks	Squeeze-release as fast as you can while breathing normally.	10
Bridge + PFM	Lie on back, knees bent. Exhale, lift hips and PFMs; inhale, lower and relax.	10
Core Breath (a.k.a. “Blow before you go”)	Before any effort—cough, lift groceries—exhale sharply through pursed lips while lifting PFMs.	5–10 times/day
Standing Heel Raises	Stand tall. As you rise onto tiptoes, lift PFMs; lower and relax. Good for balance & calf pump.	10

Tips

Quality > quantity. A strong 5-second squeeze beats 20 sloppy ones.
Mix positions: gravity makes standing harder than lying.
Pair with habits—e.g., do Quick Flicks while the kettle boils.

Making It Stick

Set reminders on your phone or inside this app.
Use cues: after bathroom breaks, before brushing teeth, at red lights.
Track leaks in a bladder diary—seeing progress is motivating [sample diary].

When to Call in the Pros

Seek specialized help if you:

See no change after 12 weeks
Feel pelvic heaviness worsening
Experience pain, bleeding, or new bowel issues
Aren’t sure you’re doing it right (up to 50 % of people need feedback)

A pelvic-floor physiotherapist can use biofeedback or real-time ultrasound to coach you [NAMS].

Key Take-Aways

Menopause hormones weaken the pelvic “hammock,” but exercises revive strength and control.
Consistency (most days of the week) is the secret sauce.
Combine slow holds, quick pulses, and functional moves for best results.
Stop if it hurts and get professional guidance—leaks are common but not something you “just live with.”

Disclaimer

This content is educational and not a substitute for personalized medical advice. Always consult your healthcare provider before beginning any new exercise program, especially if you are pregnant, recently postpartum, post-surgery, or have pelvic pain, active infection, or unexplained bleeding.

Happy lifting—your bladder will thank you!