A 10-Minute Daily Pelvic Floor Routine for Women Over 40

You do not need a gym, special clothes or an hour a day to look after your pelvic floor. Ten focused minutes, done most days, is enough to build a routine that supports your core, your posture and your confidence through your 40s, 50s and beyond.

New to pelvic floor training? Read how to find your pelvic floor muscles first, so you know you are squeezing the right ones.

The 10-minute routine

Minute 0 to 1: Breathe and connect
Lie on your back with knees bent, or sit comfortably. Take slow breaths into your belly and ribs. As you breathe out, gently lift your pelvic floor. As you breathe in, let it relax. Repeat 5 times.

Minutes 1 to 4: Slow holds
Squeeze and lift your pelvic floor and hold for up to 10 seconds while breathing normally. Relax fully for 10 seconds. Repeat up to 10 times. If 10 seconds is too much, start with 3 to 5 and build up over the weeks.

Minutes 4 to 5: Quick squeezes
Squeeze and lift quickly, then let go straight away. Do 10 in a row, rest, then do 10 more.

Minutes 5 to 8: Thigh squeeze with lift
Place a trainer or a small cushion between your knees or thighs. Squeeze your inner thighs together while you lift your pelvic floor, hold for 2 to 3 seconds, then release completely. Repeat at a steady pace. The BloomFit Core Restore is made for this step, with a built-in counter so you always know how many reps you have done.

Minutes 8 to 10: Glute bridges
Lying on your back with knees bent, breathe out, lift your pelvic floor and gently raise your hips. Lower slowly as you breathe in. Repeat 10 times. Bridges strengthen your glutes and hips, which work together with your pelvic floor.

How to make it stick

• Tie it to something you already do. Right after your morning coffee, or while you watch your evening show.
• Keep your trainer visible. If it lives by the sofa or bed, you are far more likely to use it.
• Track your streak. Aim for most days of the week rather than perfection.
• Give it time. Muscles take weeks to months to get stronger. Many women need around three months of regular training before they notice a clear difference.

Why this matters after 40

Around perimenopause and menopause, falling oestrogen and natural loss of muscle can make the pelvic floor weaker. Regular training is one of the simplest things you can do to stay strong. You can read more in our article on the pelvic floor and menopause.

When to see a professional

Stop and speak to your doctor or a women's health physiotherapist if you feel pain, a bulge or strong heaviness in the vagina, notice bleeding, or if your symptoms get worse.

This article is for general information only and is not medical advice. Always consult your doctor or a women's health physiotherapist before starting a new exercise routine.