Think of your pelvic floor muscles as a supportive hammock stretched across your pelvis, keeping your bladder, bowel, and for women, the uterus, in place.

These muscles are essential for controlling bladder and bowel functions, and they also play a big role in your core strength and sexual health.

As we get older, these muscles can start to weaken—whether it's from childbirth, surgery, or just the natural ageing process. When that happens, you might notice things like urinary incontinence or a heavy feeling in your pelvic area.

But here’s the good news: with the right exercises, you can strengthen these muscles and make a real difference in your quality of life.

Simple Pelvic Floor Exercises You Can Do Anytime

Let’s jump into some simple exercises that you can do, no matter your mobility level.

Visualisation Techniques

Start by mentally engaging your pelvic floor muscles. Imagine stopping the flow of urine or holding in gas—those actions naturally engage your pelvic floor. Try this visualisation throughout the day, especially when you’re sitting or lying down. The more you practise, the better your muscles will respond when you do the exercises.

Chair Exercises

If standing or lying down isn’t your thing, these seated exercises are perfect. Sit comfortably in a chair with your feet flat on the floor and your back nice and straight. Now, picture yourself lifting your pelvic floor muscles, as if you’re pulling them upward. Hold it for a few seconds, then let go. Do this 10 times, and as you get stronger, try holding it a bit longer each time.

Pelvic Floor Ball Exercises

A small, soft ball can be a great tool for connecting with your pelvic floor muscles. Sit in a chair and place the ball between your knees. Gently squeeze the ball, focusing on engaging your pelvic floor as you do it. Hold the squeeze for a few seconds, then relax. This exercise not only works your pelvic floor but also strengthens the connection between your inner thighs and pelvic floor, which is super important for overall pelvic health.

Breathing Exercises

How you breathe can really impact how well you work your pelvic floor muscles. Try this: place your hands on your lower abdomen and take a deep breath in. As you inhale, let your belly rise and your pelvic floor relax. Then, when you exhale, gently lift and engage those pelvic floor muscles. This simple breathing technique not only strengthens your muscles but also helps you relax and ease any tension.

Making Pelvic Floor Exercises Work for You

Sticking with these exercises is vital for building up your pelvic floor strength. Try to do these exercises every day or at least a few times a week. And remember, patience is important—just like any other muscle, your pelvic floor muscles need time to get stronger.

If you’re not sure about your technique or feel any discomfort, don’t hesitate to reach out to a healthcare professional, like a pelvic floor physiotherapist. They can give you personalised advice and make sure you’re doing the exercises right.

Fitting these exercises into your daily routine is easier than you might think. You can do them while watching TV, sitting at your desk, or even while brushing your teeth.

The more you practise, the more natural they’ll feel.

Extra Support

Sometimes, a little extra support can make all the difference. Pelvic floor physiotherapy is a great option, offering targeted exercises and hands-on techniques to help you get better results.

There are also other treatments out there, like biofeedback or electrical stimulation, that can give you an extra boost in strengthening your pelvic floor muscles.

Just be sure to check with your healthcare provider to see if these options are right for you.

Helpful Resources

If you're looking for more guidance on maintaining pelvic floor health, there are some great resources available right here in Australia.

One standout is the Pelvic Floor First initiative by the Continence Foundation of Australia which offers practical advice on pelvic floor exercises, including easy-to-follow instructional videos and tips to help you keep your pelvic floor muscles strong.

Whether you’re just starting out or looking to refine your technique, these resources can provide valuable support on your journey to better pelvic health.

Taking Charge of Your Pelvic Health

Keeping your pelvic floor healthy is super important for your overall well-being, especially as you get older. By adding these simple exercises to your routine, you can strengthen those muscles, boost your quality of life, and regain control.

And remember, it’s never too late to start—every bit of effort makes a difference.

So, why not give these exercises a try?

And if you ever feel unsure, don’t hesitate to reach out for professional advice. With consistency and patience, you’ll see your pelvic floor getting stronger and healthier. Stick with it, and you’ll be amazed at the difference it can make!