Pelvic floor exercises for women and men over 60: the complete guide to better bladder control

Why your pelvic floor matters more as you get older

Nearly 38 per cent of Australian women and close to 10 per cent of men experience urinary incontinence at some point in their lives – and the likelihood increases with age. For many people, it quietly affects confidence, social life and daily activity in ways that feel deeply personal and rarely discussed.

The good news is that targeted pelvic floor exercises remain one of the most effective non-surgical interventions available, and research consistently shows they work at any age. Not just for younger women post-childbirth – for all adults, including those well into their 60s, 70s and 80s.

This is the complete guide to understanding, finding and strengthening your pelvic floor, including five practical exercises you can start today.

What is the pelvic floor and what does it do?

The pelvic floor is a group of muscles that form a hammock-like base across the bottom of the pelvis, stretching from the tailbone to the pubic bone at the front and from sitting bone to sitting bone from side to side. These muscles support the bladder, bowel and uterus and give you conscious control over when you release urine, wind and faeces.

When these muscles weaken – through childbirth, obesity, chronic constipation, hormonal changes at menopause, or simply the natural effects of ageing – the internal organs lose some of their support. The result can be leakage when you cough, sneeze, laugh or exercise, a sudden urgent need to use the bathroom, difficulty fully emptying the bladder or bowel, or a feeling of heaviness or prolapse in the pelvic region.

All of these are common. All of them can be improved with the right exercises, done correctly and consistently.

How to find your pelvic floor muscles

This is the step most people skip – and it is the most important one. Doing pelvic floor exercises with the wrong muscles engaged produces little benefit and can occasionally make things worse.

To locate your pelvic floor correctly:

Sit upright on a firm chair. Lean forward slightly with your elbows on your knees. Relax your stomach, thighs and buttocks completely. Now gently squeeze the muscles you would use to stop the flow of urine midstream. You should feel a subtle inward lifting sensation. That is your pelvic floor.

If you are not sure you are engaging the right muscles, or if the exercises cause any discomfort, see your GP or a physiotherapist who specialises in pelvic health. Getting the technique right from the beginning makes everything that follows significantly more effective.

Five pelvic floor exercises to start today

1. The basic hold Gently squeeze and lift the pelvic floor muscles inward. Hold for up to 10 seconds, breathing normally throughout – do not hold your breath. Release slowly and rest for the same amount of time. Repeat 10 times. This is the foundation of all pelvic floor training.

2. Quick flicks Squeeze the pelvic floor quickly and firmly, then release immediately. This trains the fast-twitch muscle fibres that respond to sudden pressure from coughing, sneezing or laughing. Aim for 10 quick contractions in a row, with a brief rest between each.

3. The cough challenge Take a breath and, just before you cough or clear your throat, gently squeeze and lift the pelvic floor. This is sometimes called “the knack” and it directly addresses stress incontinence – the leakage that occurs with sudden physical pressure. Practice it during real coughs and sneezes until it becomes automatic.

4. Functional holds Practice your pelvic floor hold while standing, sitting and lying down. The muscles need to work in all positions, not just sitting at a desk. Try holding gently while walking or climbing stairs.

5. Progression holds Once you can comfortably hold for 10 seconds, extend to 12, then 15 seconds. Aim for one to three sets of 10 repetitions each day. The best thing about pelvic floor exercises is that they require no equipment and can be done anywhere — waiting for the kettle, watching television, sitting in a waiting room.

Common myths about pelvic floor exercises — answered

“I’m too old for this to make a difference.” False. Age is no barrier to pelvic floor improvement. Research shows meaningful improvements in bladder control are achievable at any age when exercises are done correctly and consistently.

“I had my children thirty years ago. The damage is done.” Also false. The pelvic floor responds to training regardless of when the original weakening occurred. Many women in their 60s and 70s who never did pelvic floor exercises after childbirth experience significant improvement when they start.

“I can’t get on the floor so I can’t do the exercises.” These exercises require no floor work at all. They can be done sitting, standing or lying in bed. There is no position requirement beyond finding your muscles correctly.

“Pelvic floor exercises don’t really work.” The evidence says otherwise. The Continence Foundation of Australia confirms that correctly performed pelvic floor exercises are effective for stress incontinence, urge incontinence and faecal incontinence where the underlying cause is muscle weakness.

When to see a professional

If you are not sure whether you are engaging the right muscles, if exercises cause discomfort, if symptoms are significantly affecting your quality of life, or if you have not noticed any improvement after six to eight weeks of consistent practice, see a pelvic health physiotherapist. They can assess your technique, identify whether muscle weakness or over-tightness is the primary issue, and tailor a program to your specific situation.

It is also worth having a conversation with your GP if incontinence is new, sudden or accompanied by pain, blood or other changes — these warrant investigation rather than self-management.

The bottom line

Pelvic floor weakness is extremely common, particularly among Australians over 60 — and it is far more treatable than most people realise. The exercises are simple, require no equipment, cost nothing and can be done anywhere. The research supporting them is strong.

It is never too late to start. And for the millions of Australians quietly managing this issue, the impact on daily confidence and quality of life can be genuinely transformative.