Stronger Core, Better Life: Why Women Over 30 Swear by Pelvic Floor Exercises

You’re in the middle of a good laugh or picking up a grocery bag when it happens—a small, unexpected leak and the dampness that means only one thing - your bladder lost control again! Embarrassing? Absolutely. Uncommon? Not at all. Many women experience these moments, especially as they hit their 30s. But what if you had a way of preventing that with a simple, science-backed solution?

The pelvic floor, more commonly called your “core” muscles, is a vital but often overlooked group of muscles. It supports your bladder, bowel, and uterus, ensures proper control over bathroom habits, and even enhances your sexual health. Yet, like any other muscle in your body, it needs a workout to stay in shape.

This is where pelvic floor exercises come in. Whether you’re recovering from childbirth, navigating hormonal changes during menopause or simply aiming to future-proof your health, these exercises are a great addition to your routine.

In this blog, we’ll explore how pelvic floor workouts can add to your quality of life, giving you confidence, control, and a stronger core—all with just a few minutes of effort each day. Let’s dive in!

Imagine a hammock stretched tightly across your pelvis, cradling vital organs like the bladder, uterus, and bowel. This "hammock" is your pelvic floor—a network of muscles and tissues that support your body’s most essential functions. These muscles wrap around your vagina, urethra, and anus, acting as a gatekeeper for urinary and bowel control while playing a crucial role in sexual function.

But their job doesn’t stop there. The pelvic floor is also key to your body’s core stability. Together with your diaphragm, deep abdominal muscles, and back muscles, it helps maintain posture and control intra-abdominal pressure.

My doctor explained that having a strong pelvic floor means more than avoiding leaks—it impacts everything from feeling steady while lifting or bending to enjoying pain-free, confident sex,” says Meera* 34, housewife. “ It’s one of those things you don’t realise you rely on until it needs attention!

Female pelvic floor muscle - 3D animation

As women age, the pelvic floor is subjected to wear and tear from various life events and body changes:

• Pregnancy and childbirth: The weight of a growing baby and the strain of delivery can stretch and weaken these muscles.
• Hormonal changes: Declining estrogen levels during perimenopause and menopause can reduce the elasticity and strength of pelvic tissues.
• Lifestyle factors: Obesity, heavy lifting, or prolonged sitting can strain the pelvic floor.
• Ageing: Like other muscles, the pelvic floor loses tone and strength with time if not exercised.

Without proper care, these changes can lead to various pelvic floor dysfunctions that may disrupt your daily life.

The results can be frustrating, painful, or even debilitating when the pelvic floor muscles lose their ability to contract and relax effectively. Some common signs include:

1. Stress Urinary Incontinence (SUI): One in three adult women will experience stress urinary incontinence (SUI) at some stage in their lives. It happens when the pelvic floor muscles, which generally tighten to counteract pressure on the bladder, are too weak to hold back urine. Simple actions like sneezing, coughing, or brisk walking can become anxiety-inducing moments.

2. Overactive Bladder (OAB): The bladder muscles become too active, contracting before the bladder is full. This leads to a sudden, uncontrollable urge to urinate, frequent trips to the bathroom, and disrupted sleep patterns. Many women feel like their bladder has taken over their day (and night).

3. Pain During Sex: For some women, intimacy becomes a source of discomfort rather than connection. Pain during sex often stems from tension in the pelvic floor muscles, which may feel tight or strained. This tension can create a sensation of pressure or even sharp pain, making what should be a pleasurable experience feel frustrating and isolating.

4. Chronic Back or Pelvic Pain: Do you ever feel a persistent ache in your lower back or a heavy, dragging sensation in your pelvis? Weak or overworked pelvic floor muscles are often the culprits. Because these muscles are part of your body’s core, their dysfunction can strain surrounding areas, leading to chronic discomfort.

5. Organ Prolapse: A feeling of heaviness or bulging in your pelvic area can be alarming, almost like something is “out of place. Pelvic organ prolapse (POP) is common, affecting 40–50% of women. It occurs when weakened pelvic floor muscles can no longer support the bladder, uterus, or bowel, causing them to shift downward. Everyday activities like standing for long periods, lifting objects, or even coughing can worsen the sensation.

Although these issues may sound alarming, you can take steps to prevent them before symptoms even begin. Pelvic floor exercises can deliver impactful results, empowering you to feel in control at any age. Let’s dive into how to do them and seamlessly add them to your routine.

Pelvic floor exercises, often called Kegels, are a powerful tool for improving and maintaining pelvic health. They help prevent issues like urinary leaks, pelvic organ prolapse, and even improve core strength.

The best part? They’re easy to do once you get the hang of them. Here’s how to get started and make them part of your daily routine.

Step 1: Find Your Pelvic Floor Muscles

Before you can start exercising, it’s important to locate the right muscles. Here are two simple ways to identify them:

• Method 1: Try to stop the flow of urine midstream (but just as a test). The muscles you use to do this are your pelvic floor muscles.
• Method 2: Imagine tightening the muscles that stop you from passing gas. These are the same pelvic muscles you’ll be working.

A Quick Tip Don’t make it a habit to stop your urine flow regularly, as this can lead to bladder issues over time. Use this method only for identification purposes.

Step 2: How to Perform Kegel Exercises

Once you’ve identified your pelvic floor muscles, it’s time to start exercising.

1. Basic Kegels:

• Tighten your pelvic floor muscles and hold the contraction for 3–5 seconds.
• Fully relax for the same amount of time (3–5 seconds).
• Repeat this 10 times for one session.
• Aim to do three sessions per day—morning, afternoon, and evening.

2. Progression for Strength:

• As your muscles get stronger, increase the duration of the hold to 10 seconds, followed by a 10-second relaxation.
• Gradually add more repetitions as it becomes easier.

3. Quick Flicks for Urgency:

• Rapidly squeeze and relax the muscles several times in a row.
• This technique is especially helpful for controlling sudden urges to urinate.

Step 3: Best Practices for Success

Start Simple: If you’re new to these exercises, begin while lying down—it’s easier to focus without the added challenge of gravity. As you improve, practice in sitting and standing positions to train the muscles for different activities.

Stay Focused: Make sure you’re only engaging your pelvic floor muscles. Avoid squeezing your thighs, stomach, or buttocks.

Breathe Naturally: Don’t hold your breath during contractions. Relax and breathe normally to avoid straining your muscles.

Don’t Overdo It: Too much of a good thing can backfire. Stick to the recommended repetitions, as overworking these muscles can cause fatigue and even increase leakage.

Step 4: Track Your Progress

What to Expect: With regular practice, you should notice small improvements in about 4–6 weeks. Significant changes, like better bladder control or less urgency, may take up to 3 months.

Step 5: When to Get Professional Help

If you’re unsure whether you’re doing the exercises correctly or if you’re not noticing results, don’t hesitate to seek help from a gynaecologist or pelvic floor physical therapist. These specialists can:

• Teach you the right techniques.
• Use tools like biofeedback to track your muscle activity.
• Tailor a program to address your specific needs, whether it’s strengthening weak muscles or relaxing overly tight ones.

While Kegels are a cornerstone of pelvic floor exercises, there’s much more you can do to support your pelvic health.

Core-Strengthening Exercises Consider adding these exercises to your routine:

Squats: Engage your glutes and core while keeping your pelvic floor muscles active. Squats help strengthen the entire lower body while supporting pelvic health.

Bridges: Lie on your back, knees bent, and lift your hips toward the ceiling. This move activates the glutes, core, and pelvic floor simultaneously.

Yoga Poses: Child’s Pose: A gentle stretch that relaxes the pelvic floor and reduces tension. Happy Baby: A pose that stretches and releases tight pelvic floor muscles while calming the mind.

Pilates: Known for its focus on core engagement, Pilates exercises like the “Pelvic Curl” or “Hundred” integrate pelvic floor strengthening with overall core stability.

Relaxation Techniques

Not all pelvic floor issues stem from weakness; some result from tension or overactivity. Relaxation techniques can help release tight muscles and restore balance:

• Practice diaphragmatic breathing, inhaling deeply, expanding your abdomen, and exhaling fully. This reduces pelvic tension and calms the nervous system.
• Guided meditations or body scans can help you become more aware of and consciously relax your pelvic floor.

Lifestyle Adjustments

Small, consistent changes in your daily habits can make a significant difference in pelvic health: Maintain a healthy weight, eat fibre-rich foods to prevent constipation, use proper lifting techniques to avoid strain, and stay active with low-impact exercises like walking or swimming to support your pelvic floor and core strength.

Pelvic floor exercises are a simple habit that can make a big difference in your quality of life. Whether it’s preventing leaks, improving your posture, or even enhancing your intimate experiences, these small daily efforts can empower you to feel more in control of your body—at any age. Give it a try, and let the results speak for themselves!

1. The pelvic floor supports essential functions like bladder control, bowel movements, and sexual health and plays a vital role in core stability.
2. Weak or tight pelvic floor muscles can lead to stress urinary incontinence, overactive bladder, pain during sex, chronic pelvic pain, and pelvic organ prolapse.
3. Regular pelvic floor exercises, such as Kegels, can prevent or manage symptoms, strengthen core muscles, and enhance confidence and comfort in daily life.
4. Beyond Kegels, activities like yoga, Pilates, deep breathing, and lifestyle changes (like maintaining a healthy weight and eating fibre-rich foods) support overall pelvic health.
5. With consistent practice, noticeable improvements can be seen in 4–6 weeks, and additional help from a pelvic floor therapist can tailor solutions for individual needs.