![\"Woman](\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2026\/05\/GettyImages-2274910466.jpg\")
\n\t\tCan you do the minimum(Credits: Getty Images)<\/p>\n
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\n\t\tCan you do the minimum(Credits: Getty Images)<\/p>\n
From push-ups<\/a> to planks<\/a>, there are certain exercises we accept will probably become more difficult with age.<\/p>\n But apparently, we shouldn\u2019t assume our pelvic floor fitness<\/a> will deteriorate.<\/p>\n According to official guidance<\/a>, regardless of age, women should be able to hold their pelvic floor for 10 seconds, then rest for 10 seconds, and repeat 10 times. You should then be able to complete 10 quick \u2018pulses\u2019. <\/p>\n If you can\u2019t hit this target, completing pelvic floor exercises three times a day should help. Or, it might be time to seek support.<\/p>\n \u2018I often see women unable to manage this much, and this is where a pelvic healthy physio is important,\u2019 Tiffany\u00a0Sequeira, a specialist pelvic physio, tells Metro<\/strong>. \u2018Think of us like a PT for your pelvic floor!\u2019<\/p>\n A pelvic physio will assess your pelvic floor function and check you\u2019re completing exercises properly. This might involve an intimate exam, but try not to let embarrassment put you off: the long-term benefits of bladder control and better sexual wellbeing <\/a>are well worth it.<\/p>\n Unsure if your pelvic floor is \u2018normal\u2019? Tiffany talks us through how women\u2019s pelvic floors change throughout their lives \u2013 plus the signs of weakness to look out for.<\/p>\n \t\t\t\tQuick recap: What is the pelvic floor? \t\t\t<\/p>\n \u2018I often describe the pelvic floor as a \u201chammock\u201d of muscles sitting at the base of the pelvis, supporting the bladder, bowel, and uterus,\u2019says Tiffany.<\/p>\n \u2018A lot of people only hear about \u201cstrengthening\u201d the pelvic floor, but relaxation is just as important \u2014 a hypertonic or overactive pelvic floor can actually cause lots of symptoms too.\u2019<\/p>\n In Your 20s<\/p>\n In your twenties, your pelvic floor should generally be strong, responsive, and able to both contract\u00a0and\u00a0fully relax.<\/p>\n Signs of a healthy pelvic floor in your 20s might include:<\/p>\n And a sign you might need help?<\/p>\n \u2018While bladder leakage is often brushed off as \u201cnormal\u2019 during intense exercises,\u00a0especially on platforms like tiktok and instagram<\/a>, it\u2019s actually a sign the pelvic floor may need support,\u2019 says Tiffany.<\/p>\n \t\t\t\tHow to do pelvic floor exercises properly \t\t\t<\/p>\n One of the biggest misconceptions is that pelvic floor exercises are just about \u201csqueezing.\u201d Technique matters hugely.<\/p>\n The pelvic floor should be able to both:<\/p>\n The basic technique:<\/strong><\/p>\n Sit or lie comfortably. Imagine gently stopping wind and then urine at the same time. You should feel a gentle \u201clift\u201d internally. Avoid clenching your buttocks, thighs, or holding your breath. Fully relax between repetitions.<\/p>\n In Your 30s<\/p>\n This decade is often associated with pregnancy and postpartum recovery, which can place extra demand on the pelvic floor, regardless of whether you have a vaginal birth or c-section. <\/p>\n \u2018During pregnancy, these muscles work much harder because they\u2019re supporting both your organs and a growing baby. Hormonal changes also affect tissue elasticity and stability,\u2019 says Tiffany.<\/p>\n \u2018After birth, the pelvic floor and abdominal system need time and rehab to recover just like any other muscle group after strain or injury.\u2019<\/p>\n \t\t Postpartum, it\u2019s common to experience:<\/p>\n \u2018But \u201ccommon\u201d doesn\u2019t mean \u201cnormal.\u201d,\u2019 says Tiffany. \u2018With the right rehab and guidance, many people can regain pelvic floor function comparable to pre-pregnancy levels within the first year postpartum \u2013 it\u2019s not something to put up with.\u2019 <\/p>\n A pelvic health<\/a> physio can also assess\u00a0how\u00a0the pelvic floor is functioning. <\/p>\n In Your 40s<\/p>\n In your forties, some women begin entering perimenopause, where changing hormone levels \u2013 especially declining oestrogen \u2013\u00a0can impact pelvic floor tissue, bladder control, and vaginal health.<\/p>\n \u2018Muscle mass naturally declines with age too, which can increase pressure through the abdomen and pelvic floor if strength training and movement aren\u2019t maintained,\u2019 says Tiffany.<\/p>\n You may notice:<\/p>\n Again, these symptoms may be common, but they shouldn\u2019t simply be tolerated. <\/p>\n In Your 50s<\/p>\n \t\t The same themes often continue into your fifties, particularly around and after menopause<\/a>. As well as negative symptoms above, other signs you need to work on your pelvic floor or seek support include: <\/p>\n In Your 60s and beyond<\/p>\n \u2018Hormonal changes, reduced tissue elasticity, muscle loss, chronic coughing, constipation, and reduced mobility can all affect pelvic floor function later in life,\u2019 Tiffany says.<\/p>\n Guidance from the charity POGP (Pelvic, Obstetric and Gynaecological Physiotherapy) maintains that women should aim to be able to do 10 reps of pelvic floor holds with a 10 second rest at this age.<\/p>\n \u2018Although muscles can naturally become weaker with age, which may make these exercises feel harder, it\u2019s still important to continue training them regularly and build up gradually if needed,\u2019 says Tiffany.<\/p>\n \u2018You may naturally wake once during the night to pass urine as you get older, but regularly waking multiple times can indicate bladder dysfunction, sleep issues, fluid timing problems, or pelvic floor concerns worth assessing.<\/p>\n \u2018That said, ageing doesn\u2019t automatically mean severe bladder symptoms or prolapse.\u2019<\/p>\n Arrow Arrow Arrow\n
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\n\t\tHaving a baby can have a big impact (Picture: Getty Images)<\/p>\n\n
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\n\t\tNegative symptoms are \u2018common\u2019 but not \u2018normal\u2019 (Picture: Getty Images\/Maskot)<\/p>\n\n
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