Better Than Kegels
Prolapse, UTIs, Bladder Leaks—
These common midlife challenges can feel frustrating and uncomfortable.
If you’ve noticed a decrease in pelvic floor strength (leakage or prolapse), there’s a good reason for it.
Pelvic floor muscles are rich in estrogen receptors, which play a key role in maintaining their health and function.
As estrogen levels decline during menopause, these muscles may lose strength, leaving you more vulnerable to issues like leakage or discomfort.
Strengthening your pelvic floor can make a significant difference.
To get you started, we’ve put together some simple, practical tips to help you gain and maintain a strong and healthy pelvic floor.
Why This Matters
Your pelvic floor muscles play a vital role in supporting your organs and are essential for a properly functioning core.
They form the base of your core, working in harmony with your diaphragm at the top and your abdominal and back muscles along the sides.
When your pelvic floor isn’t functioning well, your core strength suffers too.
This can lead to issues like lower back and hip pain in addition to bladder leakage, and even organ prolapse.😖
A strong, well-functioning pelvic floor is key to avoiding these challenges.
FITNESS SIMPLIFIED
You can start building and maintaining pelvic floor strength right now—and no, it’s not all about kegels.
Fitness Tip To Build a Stronger Pelvic Floor
Belly Breathing With Pelvic Floor Contractions
Strengthening your pelvic floor muscles goes beyond simply “squeezing” or doing kegels.
A better approach is practicing belly breathing while coordinating it with pelvic floor contractions.
This technique helps your pelvic floor muscles lengthen and engage properly, laying the foundation for better strength and function.
If your pelvic floor needs attention, this is the perfect place to start.
Belly Breathing + Pelvic Floor Contraction
- As you inhale, feel your entire belly, including your pelvic floor, expanding.
- As you exhale slowly, feel your core and pelvic floor gently contracting inward and upward.
- Do 6-10 breath cycles, very slowly.
Extra tip: For a proper pelvic floor contraction, picture an “inward & upward” vacuuming sensation, like you’re sucking up a smoothie through a straw.
Did You Know...
- Chronic back pain is frequently associated with weak pelvic floor muscles - it’s all connected!
- Exhaling & doing an upward pelvic floor contraction a split second before you exert yourself (like standing up from a heavy squat), can prevent bladder leakage.
- Training your pelvic floor is not a one-and-done project. Just like every muscle on your body, your pelvic floor muscles need attention starting now and forever after to be strong and functional.
NUTRITION SIMPLIFIED
Let’s talk about ALL the “down there” things that can affect your pelvic health.
Nutrition Tip To Build a Stronger Pelvic Floor
Eat Adequate Fiber
A diet low in fiber can affect your satiety (feeling full), blood sugar, AND regularity. 🥴
Without soft, easy-to-pass bowel movements you might find yourself straining.
You should push a little when you poop, but straining is a problem.
Straining tightens muscles and puts pressure on the pelvic floor.
Over time, this pressure—combined with activities like heavy lifting, running, or jumping—can weaken your pelvic floor.
To reduce strain, eat more fiber to keep things moving smoothly.😉
The best sources of fiber are whole grains, legumes, fruits, and vegetables. Aim for two servings of produce at every meal and one to two servings of whole grains or legumes daily.
Broccoli Quinoa Chicken Salad
More ideas for fiber-rich foods:
- Add a scoop of cooked lentils to your salad
- Oatmeal with fresh berries, nuts and seeds for breakfast
- Include a side of roasted veggies (broccoli, cauliflower, brussel sprouts) at dinner
MINDSET SIMPLIFIED
Discussing pelvic floor health might feel awkward, but it’s an important part of your overall well-being.
As estrogen and testosterone levels drop starting in perimenopause, you might experience vaginal dryness, urinary tract infections, painful sex, or even pelvic organ prolapse.
You’re not alone in facing these challenges.
These issues are common, but they’re not “normal”—and they shouldn’t be ignored.
Problems like leakage or prolapse won’t improve on their own, but small changes can make a big difference.
Solutions are available, so don’t hesitate to seek help and take control of your pelvic health.
Mindset Tip to Build A Stronger Pelvic Floor
Don’t let any health topic be “taboo” for you.
THE TAKEAWAY
Your pelvic health is an important part of your overall health that shouldn’t be overlooked.
With awareness and a few tips, you can strengthen and maintain your pelvic floor health in midlife and beyond.
- Belly Breathing Coordinated With Pelvic Floor Contraction
- Eat Adequate Fiber
- Don’t let any health topic be “taboo” for you
ADDITIONAL RESOURCES
Self Care Simplified podcast
Ep 409: Pelvic Floor Exercises for the BEST Pelvic Surgery/Hysterectomy Outcome
Ep 406: Prolapse & Pelvic Floor Strength in Perimenopause & Menopause with Dr. Sara Reardon
402. Feeling Broken? UTI’s, Low Libido & Prolapse with Dr. Kelly Casperson
SPECIAL RESOURCE
Strengthening all of your core muscles, including your glutes, is an important part of building a strong core. This quick core and glute strengthening routine will do just that! These simple movements can be done at home and just about anywhere.
Core and Glute Strengthening Routine.
Until next week... Be strong
