Building Infrastructure

Strong for Life, Strong Through Menopause

As women move into midlife, strength becomes so much more than fitness—it's the foundation for a healthier, stronger future.

Strength training helps preserve muscle mass, support bone density, strengthen the heart , and improve balance, mobility, and independence.

And let's not forget one of the most important muscles of all—the pelvic floor.

A strong pelvic floor supports bladder and vaginal health, helping reduce leaks, improve confidence, and support everyday activities like exercising, laughing, sneezing, and living life to the fullest.

During and after menopause, hormonal changes can increase the risk of bone loss, muscle loss, cardiovascular disease, and pelvic floor dysfunction. In our pelvic floor, muscle tone can decrease, and lower estrogen levels also mean the skin is thinner and more delicate and lubrication can decline. People with these symptoms may find sex uncomfortable, have ongoing irritation leading to URIs or vaginal infections, or experience prolapse. Vaginal childbirth and pre-existing conditions can make some of us more susceptible to pelvic floor issues as we get older

The good news? Strength training is one of the most effective tools we have to help manage these changes. Strong muscles support healthy bones A strong heart supports longevity A strong mind supports resilience A strong core supports stability and everyday movement A strong pelvic floor supports bladder and vaginal health

However, there is a lot more to "pelvic floor" training than Kegels! Here is a short "pelvic floor" routine you can do at home!

Pelvic Floor Routine: 15 minutes

Kegel 101: The best way to explain how to do a Kegel is to imagine your have to stop your flow of urine. The action feels like a squeeze and slight pull upward into your body.

Kegel 201: The muscles around your vagina and around your anus are sphincter muscles. They both tighten with a Kegel, but try to work on focusing your Kegel "upfront" toward your urethral and vaginal openings, and then "toward the back" around your anal opening. Feels different? Good! Keep practicing!

Pelvic Tilt: Lay on your back with your knees bent and feet on the floor. You can lay your arms to the side, or have your hands behind your head (like the start of a sit-up position). Keeping the rest of your body still, tip your pelvis forward. This should be a small, controlled movement, maybe just 1-3 inches. You should feel your lower back go towards the ground and your apps contract. As you do, perform a Kegel and hold for 3-5 seconds. Relax and then tip your pelvis backwards. Your butt should press into the ground. Now, perform a Kegel here and hold for 3-5 seconds. Relax, and repeat for 4-6 reps.

Plank (any variation, forearm plank shown in picture): You can perform this exercise on your toes or your knees, but either way aim to keep your hips in line with your spin. Draw in and "zip up" your core and hold for 30-40 seconds.

Clamshell (with or without a mini-band): Lay on your side (you can be up on an elbow or laying flat on your side). Bend your knees and draw them forward keeping your feet in line with your torso. Keeping your feet together, and your trunk still, squeeze your glutes and hip and open your knees (making a clamshell shape). Hold for a second at the top, return leg and repeat for 8-12 reps on each side. Add a Kegel squeeze at the top!

Glute Bridge: Lay on your back with your knees bent and feet pressed against the floor. Your feet should be just about under your knees. With your hands down at your side, gently press your hands into the ground and engage your core. Image zipping up your abs all the way from between your legs to your chest ("zip up"), and then "tightening a corset" gently around the middle of your trunk "bracing." Once, engaged begin lifting your hips, pressing them up, aiming to bring them in line with your trunk (kind of like a right angle triangle). Squeeze your butt cheeks at tops, and then release and let your hips come back to the ground. Try to keep your butt from touching the ground, try to hover about an inch from the ground and then repeat 8-12 reps.

Squats: It is very common to "bear down" during squatting and related exercises. However, that can lead to further pelvic floor dysfunction. In this exercise, focus on pelvic engagement during a squat. To begin, stand feet hip width apart. Try to keep your torso as upright as possible and engage your core (see "glute bridge above"). Add a Kegel hold and, while holding that Kegel squeeze, perform a squat. Repeat for 8-12 reps. Squat tip: image that you're aiming your butt to sit back into a chair. Try to keep your knees in line with your feet, feet forward as much as possible.