Pelvic Floor Exercises for Women Over 50

Pelvic floor exercises for women over 50 include slow kegels, quick flicks and the knack, plus whole-body moves like bridges, sit-to-stands and squats that train the pelvic floor with your hips and core. Practice kegels two or three times a day and add the supporting moves 3 days a week. Most women notice better control in 6 to 12 weeks, at any age.

I’m a NASM certified trainer and corrective exercise specialist with more than 20 years in the field. Many women in their fifties and sixties tell me leaks or a weaker feeling down there started around menopause, and they assume it’s just part of getting older. It’s common, but it’s also very trainable. Your pelvic floor responds to exercise at 55, 65 and beyond.

How Menopause Affects Your Pelvic Floor

Estrogen helps keep the tissues of the pelvic floor, bladder and vagina thick, elastic and well supplied with blood. As estrogen drops through perimenopause and menopause, these tissues can become thinner and less springy. Muscle mass also declines with age, including the pelvic floor muscles.

Coach Luke’s Top Pick

The two with the most research behind them.

Creatine + HMB

Creatine is the most studied performance supplement there is, and HMB is aimed at protecting the muscle you already built. Together they cover strength and recovery without the pre-workout jitters.

• Strength & power
• Supports lean muscle
• No stimulants

Read My Creatine + HMB Review →

My honest review — contains affiliate links. 90-day money-back guarantee.

Together, these changes can lead to leaks when you cough or sneeze, more urgency, a feeling of less support, or more trips to the bathroom at night. The good news is that targeted exercise can make a real difference. My guide to pelvic floor exercises for women covers the basics of how these muscles work.

Before You Start: Find the Right Muscles

Sit or lie comfortably. Imagine stopping yourself from passing gas, and at the same time stopping the flow of urine. That gentle lift and squeeze is your pelvic floor. Your belly, buttocks and thighs should stay mostly relaxed.

If it’s hard to feel, try lying down first, where you don’t have to fight gravity. My step-by-step guide to kegel exercises for women has more cues that can help.

The Best Pelvic Floor Exercises for Women Over 50

1. Slow Kegels

Exhale, then lift and squeeze your pelvic floor and hold for 3 to 5 seconds while breathing normally. Relax fully for the same amount of time. Do 10 reps. Over several weeks, build up to holds of 8 to 10 seconds.

2. Quick Flicks

Squeeze firmly for 1 second, then let go completely. Do 10 in a row. These train the fast-twitch fibers that react to a sudden cough or sneeze.

3. the Knack

Squeeze your pelvic floor just before you cough, sneeze, laugh or lift something heavy, and hold through the effort. Practice it with a few fake coughs each day until it becomes automatic.

Fitting Kegels into Your Day

The hardest part of pelvic floor training is remembering to do it. The easiest fix is to tie your sets to things you already do every day, so they happen without extra thought.

1. Morning coffee or tea. One set while the kettle boils or the coffee brews.
2. Red lights or waiting in line. A few slow holds while you wait.
3. TV time. A set during the first ad break or between episodes.
4. Brushing your teeth. Quick flicks while you brush, standing tall.

Practicing in different positions matters too. Lying down is easiest, but leaks usually happen when you’re standing, walking or lifting. Once lying and sitting kegels feel smooth, do at least one set a day standing up.

6 Supporting Moves for Your Pelvic Floor

These moves train the pelvic floor together with your hips, glutes and deep core. Do 8 to 10 slow reps of each, 3 days a week, with an exhale and a gentle pelvic floor lift on the effort.

1. Glute bridge. Lie on your back, exhale, lift your pelvic floor and press your hips up. Lower slowly. My glute bridge variations show how to progress.
2. Clamshells. Lie on your side with knees bent and lift your top knee while keeping your feet together.
3. Sit-to-stand. Exhale and lift your pelvic floor as you stand up from a chair, then sit down with control.
4. Wall squat. Lean your back against a wall and slide down a few inches, then slide back up.
5. Heel raises. Holding a counter, rise onto your toes and lower slowly.
6. Bird dog. On hands and knees, reach one arm and the opposite leg, keeping your back flat.

A Simple Weekly Plan

Each kegel set is 10 slow holds plus 10 quick flicks. Weekends are a good time for a longer walk and some gentle stretching.

Habits That Help After 50

• Stay hydrated. Cutting back on water can make urine more concentrated and irritate the bladder.
• Limit bladder irritants. Caffeine, alcohol and fizzy drinks bother some women more with age.
• Keep things moving. Fiber, fluids and daily walks help prevent constipation and straining.
• Don’t go just in case. Frequent trips can train your bladder to hold less.
• Keep a healthy weight. Extra weight adds constant pressure on the pelvic floor.
• Strength train. Building leg, hip and core strength supports your pelvic floor and your bones.

Pelvic Floor Exercises for Women Over 60 and 70

The same exercises work well in your sixties, seventies and beyond. Start lying down or sitting if standing kegels feel hard, use a chair or counter for support during the supporting moves, and progress slowly.

Sit-to-stands are especially useful as you get older, because they train your pelvic floor, legs and core together in a move you use every day. If balance is a concern, keep a sturdy chair or counter within reach.

Coach Luke's Pick

Fitness & Workouts

Complete Plant-Based Protein

Clean, dairy-free protein to hold muscle and recover faster after every workout. Prefer whey? I review that one too.

Holds MuscleDairy-Free

Read My Honest Review →

✓ 90-Day Guarantee · Member Pricing

My honest review — contains affiliate links. I may earn a commission at no cost to you.

When to Talk to Your Doctor

Some changes after 50 need a proper check. See your doctor or a pelvic floor physical therapist if you notice:

• Any vaginal bleeding after menopause
• Blood in your urine, burning when you pee or a fever
• Pelvic pain, or pain during sex
• Leaking that is getting worse
• Numbness in your pelvic area, buttocks or inner thighs
• A heavy dragging feeling or a bulge at the vaginal opening

Your doctor can also talk with you about whether other treatments, alongside exercise, might help with menopause-related changes. If leaks are a main concern, my article on bladder leaks in older adults has more background.

How Long Until You See Results?

Most women notice better control within 6 to 12 weeks of regular practice, and some feel a difference sooner. Real strength changes in the muscle itself often take 3 months or more, so stick with it.

Keep a simple note of leaks, urgency and bathroom trips each week. Progress often shows up as smaller or fewer leaks before they stop completely, and seeing that trend on paper can keep you motivated.

Your This-Week Plan

1. Day 1. Practice finding your pelvic floor lying down for 3 minutes.
2. Days 2 to 4. Do 10 slow kegels and 10 quick flicks, twice a day.
3. Day 5. Add bridges, clamshells and sit-to-stands, 8 reps each.
4. Every day. Practice the knack with 3 fake coughs and swap one caffeinated drink for water.

Quick Questions

This guide is part of my core and pelvic floor guide for women. For core work suited to this stage of life, see my guide to core exercises for women over 50.

The Bottom Line

Pelvic floor exercises for women over 50 work, and it’s never too late to start. Practice slow kegels, quick flicks and the knack daily, add bridges, sit-to-stands and squats a few times a week, and support it all with good bladder habits.

Give it 6 to 12 weeks, and see your doctor about any bleeding, pain, numbness or a heavy dragging feeling.

This article is for general education and isn’t medical advice. Talk to your doctor or a pelvic floor physical therapist before starting if you have pelvic pain, a recent surgery or ongoing symptoms. Get medical help for any bleeding after menopause, blood in your urine, burning, fever, worsening leaks, numbness or a heavy dragging feeling.