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Pelvic Floor and Abdominal Exercises for Women - lower abdominal exercises for women over 50


Pelvic Floor and Abdominal Exercises for Women-lower abdominal exercises for women over 50

Pelvic Floor and
Abdominal Exercises
for Women
2
Pelvic Floor Muscles
Where are they?
They are located underneath your bladder, bowel and womb.
They are attached like a hammock between the pelvic bones.
What do they do?
Strong healthy pelvic floor muscles can help:
? prevent leakage from your bladder and
bowel
? safeguard against prolapse
Pelvic floor exercise
Lie, sit or stand with your knees slightly apart.
Imagine that you are trying to stop yourself
from passing wind and at the same time try
to stop your flow of urine. The feeling is one
of "squeeze and lift", closing and drawing-up
at the back and front passages. This is called a
pelvic floor contraction.
Do not: ? hold your breath
? squeeze legs together
? tighten buttock muscles
For comfort tighten pelvic floor muscles before coughing,
sneezing or moving.
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What is the best exercise program for women over 50?The Best Exercise Program for Women Over 50Exercises for Over-50 Females. Cardiovascular exercise prevents disease, increases metabolism, controls or maintains healthy body weight, oxygenates the blood, increases circulation and improves body awareness and mental acuity.Bear the Weight. ...Flexibility and Range of Motion. ...Respiration and Relaxation. ...

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