Pelvic Friendly Core Workout for Women Over 50 (Beginner Routine)
Feeling Weaker in the Core? You’re Not Alone.
If the thought of doing a crunch makes you cringe—or you’re dealing with a little leaking when you sneeze, laugh, or move—you’re in the right place.
As women over 50, our bodies have gone through a lot—from childbirth to menopause to decades of life lived. And one of the most important areas we often overlook?
👉 Our core and pelvic floor.
The good news? You don’t need crunches, planks, or high-intensity moves to feel stronger. In fact, gentle, pelvic floor-friendly core exercises are often more effective when you’re rebuilding from the inside out.
Why Core Work Feels So Different After 50
Let’s talk about it.
As we age, several things shift that impact how we experience movement:
- Hormonal changes weaken the pelvic floor muscles
- Sitting more leads to tighter hips and weaker glutes
- Past injuries or surgeries (hello, C-section or mastectomy recovery) affect how we stabilize
- And for many of us, “core strength” used to mean crunches—but those aren’t always safe or helpful anymore
Instead, we need to think about the entire core system—including the deep abdominal muscles, the back, the glutes, and the pelvic floor.
A Beginner Core Workout That’s Actually Pelvic Floor Safe
This 10-minute routine is one I use in my own practice—and it’s featured in my free guide Stronger Core, Stronger You. It’s safe, effective, and easy to do at home.
Here’s what we’ll cover:
✅ 1. Kegels with Breath Connection
Start by connecting with your breath. Inhale to relax, then exhale and gently lift your pelvic floor—like you’re stopping the flow of urine or lifting a marble up inside.
This foundational move helps rebuild strength without straining
✅ 2. Bridge Pose
Lie on your back with knees bent. Press through your heels to lift your hips while engaging your glutes and pelvic floor.
This activates your glutes, stretches tight hip flexors, and supports the spine.
✅ 3. Bird Dog (Modified)
From a tabletop position, slowly extend one arm and the opposite leg. Focus on keeping your hips square and core engaged.
This builds balance and coordination while working the deep stabilizers of your core.
✅ 4. Inner Thigh Squeeze
Place a ball or small pillow between your knees. Gently squeeze while lying on your back.
This one targets the inner thighs, which play a surprisingly big role in pelvic stability.
✅ 5. Gentle Dead Bug
Lying on your back, extend one arm and opposite leg while keeping your lower back pressed into the mat. Go slow and controlled.
This challenges coordination and core control without pressure on the pelvic floor.
Why These Exercises Work (Without Making Things Worse)
The key here isn’t doing more—it’s doing what’s right for your body now.
These moves:
- Encourage proper breathing
- Avoid excess pressure on your abdomen
- Help retrain the pelvic floor to fire with the core
- Support daily movement, posture, and balance
Ready to Take the Next Step?
🎁 I created a FREE guide just for women over 50 called Stronger Core, Stronger You.
Inside you’ll find:
- A breakdown of what your core really is (hint: it’s not just abs!)
- Step-by-step exercises with photos
- Modifications for pain, stiffness, or limitations
- A full beginner workout plan to follow
- And encouragement to keep going—even on the tough days
🎁 Download my FREE guide: Stronger Core, Stronger You A Guide For Women Over 50
You Are Still Strong—and You Can Get Even Stronger
I know it can feel frustrating when your body doesn’t move or feel the way it used to. But trust me—you are not too old, and it is not too late.
Your strength might look different now, but it’s still there. You just need the right tools—and that’s exactly what I’m here for.
Want more tips, encouragement, and pelvic-friendly workouts?
📺 Check out the full follow-along video on my YouTube channel