The Best Pelvic Floor Exercises for Menopausal Women: A Complete Guide

Menopause can be a challenging phase for women, with your quality of life being impacted by symptoms like hot flashes, insomnia, and mood changes. To make matters worse, there’s one extra thing you need to worry about: your pelvic floor health. It is not uncommon for pelvic floor muscles to weaken as a result of simply aging. This can lead to issues such as incontinence, pain or discomfort during physical activities, or difficulties with sexual intercourse. 

But don’t worry: suffering is not inevitable! By engaging in targeted exercises for the pelvic floor, your muscles can be strengthened, and symptoms associated with menopause can be reduced. Keep reading and discover the best exercises for menopausal women so you can improve pelvic floor health from your home.

Common Pelvic Floor Problems in Menopause

Nestled at the base of the pelvis, your pelvic floor muscles are responsible for a multitude of bodily functions (1):

• Support your internal organs,
• Keep your bladder and rectum in check
• Add pleasure to your intimate moments.

When your pelvic floor weakens, as a result of aging, surgery, or even pregnancy,  it can bring about a myriad of problems. One of them is urinary incontinence, that is, the involuntary leaking or dribbling of urine when laughing, coughing, sneezing, or exercising, among other activities (2). Pelvic organ prolapse, where one or more of your internal organs drops down into your vagina due to weak tissue strength and support, is also common during menopause. And let’s not forget about pelvic pain and possible sexual dysfunction!

If you find yourself facing these pelvic problems, then it's time to consult with your doctor for an official assessment. They'll likely recommend certain exercises, including Kegels and other targeted workouts, that will help you recover the strength you have lost.

The Importance of Pelvic Floor Exercises During Menopause

Engaging in regular pelvic floor exercises, also known as Kegel exercises for women (3), can help strengthen your muscles and improve their overall tone. By doing so, you may experience a number of beneficial effects on your body, such as:

• A reduction in urinary incontinence
• Enhance vaginal muscle strength
• Improved sexual function and satisfaction.

Kegel Exercises to Improve Pelvic Floor Health in Menopause

What are Kegel exercises, exactly? A Kegel exercise involves simulating the process of urinating and then actively restraining it. To carry them out, you should engage and release the specific muscles responsible for regulating urine flow. If you’re not sure how to find these muscles, the next time you need to go to the bathroom, initiate the process and abruptly halt it. Pay attention to the muscles in your vagina and anus as they contract and rise. If you perceive them tightening, you have successfully performed the exercise correctly. 

And you don’t have to wait until you experience symptoms to start strengthening your pelvic floor. The Kegel for pelvic floor exercises are easy to do and don’t have any side effects! Here’s how to do Kegel exercises correctly: 

1. Find a comfortable position to perform the exercises and make sure your bladder is empty. You can either sit or lie down, whichever feels better for you.

2. Contract your muscles for a count of three (or even five), then relax them for a count of three.

3. Do this 10 times in a row, twice per day. Make sure you’re not tightening other muscles as well; relax your body. 

4. To see the best results, consistency is key. Aim to perform these exercises at least three times a day. You can easily incorporate them into your daily routine, such as during your morning routine, while watching TV, or before going to bed.

Some Expert Tips for Kegel Exercises

And here are some expert tips for performing Kegel exercises effectively and discreetly:

• Avoid squeezing too hard to prevent recruiting other muscle groups, like your abs or inner tighs.
• Repeat the exercises in different positions (seated, standing, walking) and during activities for a more comprehensive training.
• Pay equal attention to resting as it helps with the coordination of your pelvic floor muscles.
• Consider using Kegel weights (vaginal weights or Kegel balls) to enhance the effectiveness of the exercises. These small balls are designed to insert them in your vagina and provide resistance for your Kegel exercises, making them easier by giving your muscles something to contract around.
• Also, using Kegel weights ensures proper technique. They may feel strange at the beginning, but don’t give up! They offer the ability to track progress by feeling the weight being squeezed and lifted.
• Finally, you should Incorporate Kegel weight exercises into an existing habit, like brushing your teeth, to establish a consistent routine.

Additional Exercises for Strengthening the Pelvic Floor in Menopause

While kegel exercises for women are foundational, integrating a variety of movements into your routine can provide more comprehensive support for pelvic strength—especially during menopause. These exercises target not just the pelvic floor but also surrounding muscle groups that work in harmony to support your core and prevent issues like incontinence and prolapse.

1. Bridge Pose with Pelvic Engagement

This yoga-inspired move strengthens the glutes, core, and pelvic floor simultaneously.

1. Lie on your back with knees bent and feet hip-width apart, flat on the floor. Place your arms alongside your body with palms facing down.

2. Inhale deeply, and as you exhale, contract your pelvic floor muscles (like you’re doing a kegel for pelvic floor exercises​).

3. Lift your hips slowly toward the ceiling while keeping the pelvic floor engaged.

4. Hold the position for 5–10 seconds while breathing steadily.

5. Slowly lower your hips back to the ground and fully relax the pelvic floor.

6. Repeat 10–15 times. Aim for 2–3 sets.

This movement trains your body to support pelvic floor contraction with hip and core strength—a powerful combination for long-term support.

2. Heel Slides

This gentle core activation move helps isolate and strengthen your deep abdominal muscles and pelvic floor.

1. Lie on your back with knees bent, feet flat, and arms at your sides.

2. Take a breath in. As you exhale, gently contract your pelvic floor muscles (just like in kegel exercises for women) and your lower abdomen.

3. Slowly slide one heel away from your body along the floor, keeping your pelvis stable and your core gently braced.

4. Slide the heel back to the starting position as you maintain pelvic floor engagement.

5. Repeat 10 times per leg, alternating sides. Perform 2 sets.

This movement enhances awareness and control of your core-pelvic coordination—key for daily tasks and balance.

3. Wall Squats with Breath Control

Adding controlled breathing and pelvic engagement to squats makes this a powerhouse move for pelvic stability.

1. Stand with your back against a wall, feet shoulder-width apart, and about two feet from the wall.

2. Slowly slide down into a seated squat position, knees over ankles.

3. Inhale fully, then exhale as you engage your pelvic floor muscles (mimicking a kegel for pelvic floor exercises​).

4. Hold the position for 5 seconds, focusing on steady breathing.

5. Slowly rise back up, releasing the pelvic floor as you do.

6. Repeat for 10–12 reps, completing 2 sets.

This dynamic movement improves endurance of the pelvic floor while integrating lower body strength.

Start Improving Your Pelvic Floor Health

Although the transition into menopause can feel uncertain, it’s also a powerful opportunity to reconnect with your body and support it with the care it truly deserves. By paying attention to early signs of pelvic floor weakness and embracing proven, practical strategies—like kegel exercises for women and complementary movement—you’re not just preventing discomfort, you’re building a stronger, more confident foundation for the years ahead.

Your body has carried you through every season of life so far. Now is the time to honour it. Supporting your hormonal health with evidence-backed solutions like Perimenopause & Menopause Support, our comprehensive formula, can enhance your results by helping you feel more energised, balanced, and in control—so you can keep thriving, every step of the way.

FAQs

1- How long does it take to see results from pelvic floor exercises during menopause?

While it varies from person to person, many women begin to notice improvements in bladder control, pelvic comfort, and core strength within 4 to 6 weeks of consistent practice. According to the NHS, performing pelvic floor exercises regularly for at least 3 months is recommended before expecting significant results. The key is consistency—just like any other muscle group, the pelvic floor requires ongoing effort to strengthen and maintain tone.

2- Can poor posture affect pelvic floor function during menopause?

Yes, posture plays a surprisingly important role in pelvic floor health. Slouching or rounded shoulders can place excess pressure on your pelvic organs, potentially weakening pelvic support over time. When you sit or stand with proper alignment—ears over shoulders, ribcage over pelvis—it allows your core and pelvic muscles to activate more effectively. Incorporating posture-focused activities like Pilates or using a posture corrector during long sitting periods can help reduce tension and improve pelvic floor engagement.