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[For Seniors] Simple pelvic floor exercises: various trainings in standing, sitting, and supine positions
As we get older, have you ever had that sudden “uh-oh” moment after a sneeze or cough? The pelvic floor muscles are essential for supporting everyday movements, but because we rarely engage them consciously, they can weaken without us noticing.
In this article, we introduce simple pelvic floor exercises that older adults can do without strain.
We’ve gathered routines you can do while seated in a chair or lying down at a relaxed pace, so you can continue at your own rhythm.
Why not make them a daily habit and start building a body that lets you live with confidence?
[For Seniors] Simple Pelvic Floor Exercises: Various Standing, Seated, and Supine Trainings (1–10)
Pelvic floor stretch with a towelNEW!
This is an exercise that makes it easier to feel where your pelvic floor muscles are and to focus on contracting and relaxing them—simply by sitting in a chair and placing a folded towel under your buttocks or between your knees.
As shown in this video, the sensation of the towel helps you understand “where to apply force,” so you can do it while watching TV or in small moments throughout your day.
Slowly tightening and releasing in sync with your breathing helps the muscles engage more easily, and as you continue, you may feel your pelvic floor strength improve.
Because it just involves sitting, it’s easy to keep up without strain and may also help improve your quality of daily life.
Pelvic floor muscle training in an all-fours positionNEW!
This is a hands-and-knees (all-fours) exercise that makes it easier to feel the muscles deep in the lower abdomen and pelvis while maintaining a stable position with your hands and knees on the floor.
By supporting your body with your hands and knees, the weight of your internal organs doesn’t press directly on the pelvic floor, making it easier to sense the muscles working.
Bend your knees slightly, engage your lower abdomen as if drawing your groin toward your navel, and hold the gentle “squeeze” for about 10 seconds.
You’ll feel the pelvic floor muscles working gradually.
It’s easy to continue without strain and helps improve stability in your posture and the way you walk, so it’s recommended.
Pelvic floor exercises while lying down (1): supine position, towelNEW!
This is an exercise you can do lying on your back.
First, lie on your back with your knees bent and place a rolled towel between your knees.
In this position your body is stable, you’re less likely to tense unnecessary muscles, and it’s easier to feel your pelvic floor.
As you slowly exhale, tighten your lower abdomen and the area around the anus, gently lift your hips, and notice the light tilting of your pelvis.
As you inhale, slowly release the tension, then lift and lower in the same way, holding each phase for about 5 seconds, repeating around 10 times.
If you feel any low back pain, don’t push yourself—do it only within a comfortable range.
Pelvic floor exercises while lying down (2): Side-lying positionNEW!
This is a training method that makes it easier to stabilize your body and sense your muscles.
First, lie on your side and bend your knees toward your abdomen to create a relaxed position.
While applying gentle resistance with your hand, try consciously tightening your anus and lower abdomen with a firm “squeeze” as you slowly exhale.
The pelvic floor muscles form the base of the pelvis, supporting the internal organs and playing an important role in urination and defecation.
Repeating these intentional contractions can be expected to enhance their function.
As you inhale, relax the effort, and repeat the same movement about 10 times on each side; your inner thighs and deep abdominal muscles will work together, helping to stabilize your core.
Pelvic floor exercises you can do lying down for 5 minutes every dayNEW!
This is a low-impact workout that’s easy to start.
First, lie on your back, bend both knees, and keep them together.
Tighten your anal muscles firmly and hold for 10 seconds.
After 10 seconds, spread your feet to shoulder width, lift your hips, and hold steadily for 5 seconds.
Then, as you inhale, slowly relax and return to the starting position.
Training on your back helps your body relax and makes it easier to understand how to engage your muscles, so you can easily keep it up for short sessions before bed or right after you wake up.
There’s also a method on all fours introduced here, so try incorporating it at your own pace without overexerting yourself.
A simple pelvic floor exercise you can do while sitting for 5 minutes every dayNEW!
This is an easy exercise you can do every day while seated.
Sit in a chair, press your palms together, and hold them between your knees.
Keeping them squeezed, lift your heels and, as you exhale, gently tighten your anal area and lower abdomen; you’ll start to feel your pelvic floor muscles engage.
Hold for 10 seconds, then relax as you inhale.
Repeat this 10 times to help you get a better sense of consciously moving your pelvic floor muscles.
Finish with a deep breath to relax.
Because it can be done sitting down, you can keep it up even while watching TV, so why not make it a habit?
Pelvic floor muscle training in a standing positionNEW!
Here’s a standing training you can try.
First, align your body as if gently drawing your navel forward, then squeeze your glutes “tightly” and hold slowly for about 10 seconds.
This helps not only the pelvic floor but also the inner thighs and deep core engage more easily.
Next, lightly hollow the belly so the ribcage feels like it’s gently lifting; this helps align your whole-body axis and gives you a sense of firm stability around the pelvis.
If you also add a bit of tension to your inner thighs and thighs, you’ll cultivate the support that works in tandem with the pelvic floor muscles, and standing posture will start to feel easier.
Don’t hold your breath—keep it comfortable and continue slowly at a relaxed pace.