From push-ups to planks, certain exercises naturally become more difficult with age. However, pelvic floor fitness does not have to deteriorate. According to official guidance, women of any age should be able to hold their pelvic floor for 10 seconds, rest for 10 seconds, and repeat 10 times, followed by 10 quick pulses. If you cannot meet this target, performing pelvic floor exercises three times daily may help, or it might be time to seek professional support.
Understanding the Pelvic Floor
Tiffany Sequeira, a specialist pelvic physio, describes the pelvic floor as a "hammock" of muscles at the base of the pelvis, supporting the bladder, bowel, and uterus. While strengthening is often emphasized, relaxation is equally important. An overactive pelvic floor can cause symptoms too.
Pelvic Floor in Your 20s
In your twenties, the pelvic floor should be strong, responsive, and able to contract and fully relax. Signs of a healthy pelvic floor include no leaking urine during coughing, sneezing, laughing, running, or exercising; not regularly waking at night to urinate; no feelings of heaviness or pressure vaginally; comfortable bladder and bowel emptying; a satisfying sex life; and the ability to hold urine when a toilet is not nearby. Bladder leakage during intense exercise is a sign the pelvic floor may need support.
How to Do Pelvic Floor Exercises Properly
Technique matters. The pelvic floor should both contract and fully relax. Sit or lie comfortably, imagine gently stopping wind and urine simultaneously, feeling a gentle "lift" internally. Avoid clenching buttocks, thighs, or holding your breath. Fully relax between repetitions.
Pelvic Floor in Your 30s
Pregnancy and postpartum recovery place extra demand on the pelvic floor, regardless of delivery method. During pregnancy, muscles work harder supporting organs and a growing baby, with hormonal changes affecting tissue elasticity. After birth, the pelvic floor and abdominal system need time and rehab. Common postpartum symptoms include bladder leakage, constipation, urgency, pelvic heaviness, and pelvic pain. However, "common" does not mean "normal." With proper rehab, many women regain pre-pregnancy pelvic floor function within the first year.
Pelvic Floor in Your 40s
Perimenopause brings declining oestrogen levels that impact pelvic floor tissue, bladder control, and vaginal health. Muscle mass naturally declines, increasing abdominal pressure. Signs to watch for include increased urgency, leaking, vaginal heaviness, reduced core strength, difficulty holding urine, and changes in intercourse or climax. These symptoms should not be tolerated.
Pelvic Floor in Your 50s
Similar themes continue around and after menopause. Additional signs include regularly waking multiple times at night to urinate, needing to press the perineum to empty bowels, and symptoms of prolapse or incomplete emptying.
Pelvic Floor in Your 60s and Beyond
Hormonal changes, reduced tissue elasticity, muscle loss, chronic coughing, constipation, and reduced mobility affect pelvic floor function. Guidance from the Pelvic, Obstetric and Gynaecological Physiotherapy charity recommends aiming for 10 reps of 10-second holds with 10-second rests. While muscles naturally weaken, regular training and gradual buildup are important. Waking once at night may be normal, but multiple times indicates bladder dysfunction or pelvic floor concerns. Ageing does not automatically mean severe bladder symptoms or prolapse.
Tiffany emphasizes that pelvic physios act like personal trainers for the pelvic floor. An intimate exam may be needed, but the long-term benefits of bladder control and better sexual wellbeing are worthwhile.
