A strong pelvic floor starts here for women over 40 or any age! To stop incontinence or avoid prolapse or issues with intimacy, it's not just "do kegels" .. even if you know how to do them right! It begins with breath.
Deep diaphramic breathing is not something most of us do. We breath in such a shallow way that we miss activating some of our deep core muscles AND those pelvic floor muscles. You may get away with it while you're younger but when estrogen and progesterone drops make this weakness evident, women can begin experiencing more issues.
So, start with breath. Other signs you may be a shallow breather:
weak core muscles
tight upper back and neck
chronic or frequent headaches
This takes practice! Once you can do it seated, try it standing and try it walking or moving otherwise. If you do Pilates, you're either good at this already or you've been missing out on some of the crazy good core engagement of Pilates!
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Are you tired of settling for weight gain and fatigue just because you’re approaching or have already passed age 50? You can still get in the best shape of your life, no matter your age!
Debra Atkinson – a 39-year fitness veteran and international fitness presenter, Master trainer to personal trainers, and a former (15-year) University Senior Lecturer in Kinesiology – created this channel to share weekly videos for women to help with hormonal changes in menopause, pro aging nutrition, and strength training for women over 50.
Debra is the bestselling author of Hot, Not Bothered; You Still Got It, Girl! The After 50 Fitness Formula For Women, and Navigating Fitness After 50: Your GPS For Choosing Programs and Professionals You Can Trust, and host of the Flipping 50 podcast and Flipping 50 TV. She is a frequent blogger for Huffington Post and an expert contributor on ShareCare.
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Whether it’s incontinence, prolapse or its a desire for a better intimacy experience… women in midlife (and before) often think Kegels are gold… and they can be helpful… IF you’re doing this first. Lay this foundation!!! And realize that you want to be able to RELEASE the pelvic floor too (where are my fitness instructors?!) – always holding tight isn’t good! They should go “on” and “off” at the right time! Breathing right is the answer to both!! You’re upper back and neck tension will thank you too!!