Can you do the minimum (Credits: Getty Images) From push-ups to planks, there are certain exercises we accept will probably become more difficult with age. But apparently, we shouldn’t assume our pelvic floor fitness will deteriorate. According to official guidance, 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 ‘pulses’. If you can’t hit this target, completing pelvic floor exercises three times a day should help. Or, it might be time to seek support. ‘I often see women unable to manage this much, and this is where a pelvic healthy physio is important,’ Tiffany Sequeira, a specialist pelvic physio, tells Metro. ‘Think of us like a PT for your pelvic floor!’ A pelvic physio will assess your pelvic floor function and check you’re 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 are well worth it. Unsure if your pelvic floor is ‘normal’? Tiffany talks us through how women’s pelvic floors change throughout their lives – plus the signs of weakness to look out for. Quick recap: What is the pelvic floor? ‘I often describe the pelvic floor as a “hammock” of muscles sitting at the base of the pelvis, supporting the bladder, bowel, and uterus,’ says Tiffany. ‘A lot of people only hear about “strengthening” the pelvic floor, but relaxation is just as important — a hypertonic or overactive pelvic floor can actually cause lots of symptoms too.’ In Your 20s In your twenties, your pelvic floor should generally be strong, responsive, and able to both contract and fully relax. Signs of a healthy pelvic floor in your 20s might include: No leaking urine when coughing, sneezing, laughing, running, or exercising Not regularly needing to wake during the night to pass urine No feelings of heaviness, dragging, or pressure vaginally Being able to fully empty your bladder and bowels comfortably A comfortable and enjoyable sex life, including the ability to orgasm without pain or tension Being able to ‘hold on’ when there isn’t a toilet nearby. And a sign you might need help? ‘While bladder leakage is often brushed off as “normal’ during intense exercises, especially on platforms like tiktok and instagram, it’s actually a sign the pelvic floor may need support,’ says Tiffany. How to do pelvic floor exercises properly One of the biggest misconceptions is that pelvic floor exercises are just about “squeezing.” Technique matters hugely. The pelvic floor should be able to both: Contract (lift and support) Fully relax afterwards The basic technique: Sit or lie comfortably. Imagine gently stopping wind and then urine at the same time. You should feel a gentle “lift” internally. Avoid clenching your buttocks, thighs, or holding your breath. Fully relax between repetitions. In Your 30s 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. ‘During pregnancy, these muscles work much harder because they’re supporting both your organs and a growing baby. Hormonal changes also affect tissue elasticity and stability,’ says Tiffany. ‘After birth, the pelvic floor and abdominal system need time and rehab to recover just like any other muscle group after strain or injury.’ Having a baby can have a big impact (Picture: Getty Images) Postpartum, it’s common to experience: Bladder leakage Constipation Urgency to wee Pelvic heaviness, which some women describe as feeling like a tampon is ‘stuck’ Pelvic pain ‘But “common” doesn’t mean “normal.”,’ says Tiffany. ‘With the right rehab and guidance, many people can regain pelvic floor function comparable to pre-pregnancy levels within the first year postpartum – it’s not something to put up with.’ A pelvic health physio can also assess how the pelvic floor is functioning. In Your 40s In your forties, some women begin entering perimenopause, where changing hormone levels – especially declining oestrogen – can impact pelvic floor tissue, bladder control, and vaginal health. ‘Muscle mass naturally declines with age too, which can increase pressure through the abdomen and pelvic floor if strength training and movement aren’t maintained,’ says Tiffany. You may notice: Increased urgency Leaking Vaginal heaviness or dragging sensations Reduced core strength Feeling like you can’t “hold on” as long as before Intercourse ‘feels different’, or you’re struggligng to climax Again, these symptoms may be common, but they shouldn’t simply be tolerated. In Your 50s Negative symptoms are ‘common’ but not ‘normal’ (Picture: Getty Images/Maskot) The same themes often continue into your fifties, particularly around and after menopause. As well as negative symptoms above, other signs you need to work on your pelvic floor or seek support include: Needing to regularly wake multiple times at night to urinate Needing to press around the perineum to fully empty your bowels Experiencing symptoms of prolapse or incomplete emptying. In Your 60s and beyond ‘Hormonal changes, reduced tissue elasticity, muscle loss, chronic coughing, constipation, and reduced mobility can all affect pelvic floor function later in life,’ Tiffany says. 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. ‘Although muscles can naturally become weaker with age, which may make these exercises feel harder, it’s still important to continue training them regularly and build up gradually if needed,’ says Tiffany. ‘You 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. ‘That said, ageing doesn’t automatically mean severe bladder symptoms or prolapse.’