Powerful Pelvic Floor Moves to Boost Confidence, Strength, and Intimacy
Why Pelvic Floor Health Matters After 40
If you’ve ever wondered why intimacy doesn’t feel quite the same as it used to—or if you’ve noticed changes in sensation, bladder control, or even your overall confidence—your pelvic floor might be part of the story.
The pelvic floor is a group of muscles that support your bladder, uterus, and bowel. These muscles play a huge role in intimacy, sexual pleasure, and your ability to connect with your body.
After 40, hormonal shifts (especially around perimenopause and menopause), pregnancy history, lifestyle habits, and even stress can weaken these muscles. The good news? You can retrain and strengthen them—often with noticeable results in just a few weeks.
If you’re also looking for natural ways to support hormonal balance, check out our guide on natural supplements to restore intimacy for couples over 45.
How Pelvic Floor Strength Boosts Intimacy
A strong, responsive pelvic floor can:
- Increase blood flow to intimate areas, enhancing natural lubrication and sensation
- Improve muscle tone for more control during intimacy
- Reduce discomfort or pain
- Support confidence and body connection, which is just as important as physical function
Bottom line: when your pelvic floor is healthy, your body feels more responsive—and that can make intimacy more enjoyable and satisfying.
For more ways to boost your confidence, read our article on proven pelvic floor routines for increased female libido.
The Best Pelvic Floor Exercises for Women Over 40
Here are five simple, effective exercises you can start today.
1. Kegel Exercises (The Classic)
Why they work: Target the exact muscles you use to stop the flow of urine.
How to do them:
- Identify the muscles by stopping your urine midstream (only for the test, not as a habit).
- Contract those muscles for 5 seconds, then relax for 5 seconds.
- Repeat 10–15 times, 2–3 times a day.
Tip: Avoid tensing your abs, thighs, or glutes—focus on the pelvic muscles only.
2. Bridge Pose (Yoga)
Why it works: Strengthens the glutes and pelvic floor together.
How to do it:
- Lie on your back, knees bent, feet hip-width apart.
- Press through your heels to lift your hips toward the ceiling.
- Hold for 3–5 breaths, then slowly lower down.
- Repeat 10–12 times.
3. Squats
Why they work: Engage the pelvic floor while strengthening your legs and core.
How to do them:
- Stand with feet shoulder-width apart.
- Lower your hips back and down, as if sitting in a chair.
- Keep your chest lifted and knees behind your toes.
- Push through your heels to return to standing.
Modification: Use a chair for support if you have knee or balance concerns.
4. Happy Baby Stretch
Why it works: Opens the hips and releases pelvic tension.
How to do it:
- Lie on your back, bring your knees toward your chest.
- Grab the outsides of your feet (or shins if flexibility is limited).
- Gently pull your knees toward the floor, keeping your back flat.
- Hold for 30–60 seconds.
5. Deep Belly Breathing (Diaphragmatic)
Why it works: Helps relax the pelvic floor, which is essential for healthy function.
How to do it:
- Sit or lie down comfortably.
- Place one hand on your chest and one on your belly.
- Inhale deeply through your nose, letting your belly rise.
- Exhale slowly, allowing your belly to fall.
- Repeat for 5–10 breaths.
How to Make Pelvic Floor Training a Habit
- Habit stack: Pair exercises with something you already do (morning coffee, brushing teeth).
- Set reminders: A quick phone alarm or sticky note can keep you consistent.
- Track progress: Use a small notebook to check off daily sessions.
When to See a Pelvic Floor Therapist
If you experience pain, ongoing urinary leakage, or difficulty identifying the right muscles, a pelvic floor physical therapist can help. These specialists use gentle, targeted techniques to restore strength and function—often leading to improved intimacy naturally.
You can also explore pelvic floor therapy techniques to restore intimacy naturally if you want a guided, professional approach.
Your Next Step to Feeling Amazing
Strengthening your pelvic floor is a powerful way to boost your confidence, sensation, and overall well-being. But it’s just one part of your midlife glow-up.
That’s why I created the Free 5-Day Glow-Up Guide—simple, daily habits to help women over 40 feel more confident, energized, and connected.
👉 Click here to get your free guide now.
Because your glow isn’t gone—it’s just waiting for a little attention.