Downloadable Exercises For Your Pelvic Floor
JOIN OUR NEWSLETTER
Receive custom tools to help you manage your condition and get the latest in bladder and bowel health from NAFC!
Downloadable Pelvic Floor Exercise Sheets
Keeping your pelvic floor healthy and strong is a daily effort. Just as with normal strength training and exercise, it’s important to regularly work your pelvic floor so it can fully contract, relax and function properly. Regular pelvic floor workouts also help to prevent other problems, such as urinary incontinence.
Click the images below to download these workout sheets and work with your pelvic floor physical therapist to develop a routine that works best for you!
Note: Always check with your doctor or PT prior to beginning any new exercise routine.
Download Your Free Toolkit First!
Prior to downloading the individual exercises below, we urge you to download our FREE Pelvic Floor Muscle Training Toolkit, which provides education on how to keep your pelvic floor healthy, information on how pelvic floor muscle training can help, and a step-by-step guide to doing Kegels, among other informative brochures.
Difficulty Level: Easy - All Fitness Levels
Difficulty Level: Moderate
Difficulty Level: Difficult
Difficulty Level: Very Difficult
NOTE: The information shared within NAFC’s Pelvic Floor Health Center is meant to be used as a guide but should not be considered a replacement for medical advice. Not all pelvic floor exercises are for everyone, and we strongly urge you to talk to your doctor before beginning any new workout routine, and, if possible, see a physical therapist trained in pelvic floor health to receive a diagnosis and treatment recommendation.
RELATED ARTICLES
Showing incontinence who’s the boss in the workplace
Managing urinary incontinence is challenging enough, but bladder leaks, sudden urgency and frequent trips to the restroom can be especially stressful when you’re trying to get through a busy workday.
In this episode, we share practical strategies for managing bladder symptoms on the job, whether you’re commuting to an office, sitting through a long meeting, working from home or navigating a packed schedule. We’ll talk about bladder training and bathroom planning, hydration and potential bladder triggers, keeping a bladder diary, preparing for unexpected leaks, choosing incontinence products, staying active and more.
Why Bladder Health Matters More as We Age
Aging and the Bladder: What Changes?
As we grow older, the urinary system naturally undergoes changes that can affect bladder function.
Common age-related changes include:
Reduced bladder capacity
Increased bladder sensitivity
Changes in pelvic floor muscle strength
Hormonal changes, particularly after menopause
Enlarged prostate in men
Increased prevalence of chronic conditions such as diabetes, stroke, and neurological disorders
These changes can contribute to symptoms such as:
Urinary urgency
Frequent urination
Overactive bladder (OAB)
Urinary incontinence
Nocturia (waking at night to urinate)
While these symptoms become more common with age, they should never be viewed as something people simply have to live with.
The Hidden Connection Between Bladder Problems and Falls
One of the most overlooked consequences of bladder symptoms in older adults is an increased risk of falling.
Many falls occur during urgent trips to the bathroom, particularly at night. An individual may wake suddenly with a strong urge to urinate, rush through a dark room, become dizzy when standing, or trip over furniture, rugs, or other obstacles.
Research has shown that urinary urgency, frequency, and nocturia are associated with a higher risk of falls and fractures in older adults.
For seniors, a fall can have life-changing consequences, including:
Broken bones
Head injuries
Hospitalization
Loss of independence
Reduced mobility
Increased risk of future falls
In many cases, addressing bladder symptoms can be an important part of a comprehensive fall-prevention strategy.
How Nocturia Impacts Healthy Aging
Waking multiple times each night to urinate is more than a sleep disturbance.
Nocturia can contribute to:
Daytime fatigue
Reduced concentration
Memory difficulties
Mood changes
Increased fall risk
Lower overall quality of life
Older adults who experience frequent nighttime bathroom trips often report feeling less energetic and less able to participate in activities they enjoy.
Protecting sleep is an important part of protecting overall health.
The Emotional Impact of Bladder Leaks
Many older adults quietly manage bladder leakage without discussing it with family members or healthcare providers.
Unfortunately, untreated bladder symptoms can lead to:
Social withdrawal
Anxiety
Depression
Reduced physical activity
Fear of leaving home
Loss of confidence
Some people stop exercising, traveling, attending social events, or spending time with friends because they worry about finding a bathroom or experiencing leakage in public.
The result can be a cycle of isolation that negatively affects both physical and mental health.
Healthy Aging Includes Bladder Health
The good news is that many bladder conditions can be improved or successfully managed.
Treatment options may include:
Pelvic Floor Muscle Training
Strengthening the pelvic floor muscles can help improve bladder control and reduce leakage.
Bladder Training
Scheduled voiding and urge-suppression techniques may help reduce urgency and frequency.
Lifestyle Modifications
Small changes can make a meaningful difference, including:
Managing constipation
Maintaining a healthy weight
Limiting bladder irritants when appropriate
Staying physically active
Monitoring fluid intake patterns
Medical Treatments
Depending on the cause of symptoms, treatment options may include:
Medications
Neuromodulation therapies
Vaginal estrogen for postmenopausal women
Prostate treatments for men
Surgical interventions in select cases
Fall Prevention Tips for Older Adults with Bladder Symptoms
If urgency or nighttime bathroom trips are a concern, consider these safety measures:
Keep pathways clear of clutter
Use nightlights between the bedroom and bathroom
Wear supportive, non-slip footwear
Install grab bars when appropriate
Rise slowly from bed to avoid dizziness
Discuss medications with your healthcare provider
Seek evaluation for persistent bladder symptoms
Addressing both bladder health and home safety can significantly reduce fall risk.
A Conversation Worth Having
Too often, people assume bladder leakage is simply the price of getting older. The reality is that while bladder problems become more common with age, they are not an inevitable part of aging.
National Senior Citizens Day reminds us that healthy aging means more than managing chronic diseases—it means preserving independence, confidence, mobility, and quality of life.
If bladder symptoms are interfering with sleep, daily activities, or peace of mind, don’t ignore them. Talk with a healthcare provider and explore your options. Effective treatments and management strategies are available.
Because aging well isn’t just about adding years to life—it’s about adding life to those years.
UTI and Your Period: What You Need to Know
If you menstruate, experiencing a UTI while on your period can be an uncomfortable experience.
While a menstrual period may bring pain, pelvic pressure, and make you feel like you need to urinate more, a UTI can tack on additional symptoms.
Feeling a sudden, strong urge to use the restroom, burning when you pee, noticing cloudy urine, or pain that feels different than your usual cramps shouldn’t be ignored.
Keep reading to find out the relationship between UTIs and your period. Plus, learn what to do if you suspect you may have a urinary tract infection during your cycle.
Showing incontinence who’s the boss in the workplace
Managing urinary incontinence is challenging enough, but bladder leaks, sudden urgency and frequent trips to the restroom can be especially stressful when you’re trying to get through a busy workday.
In this episode, we share practical strategies for managing bladder symptoms on the job, whether you’re commuting to an office, sitting through a long meeting, working from home or navigating a packed schedule. We’ll talk about bladder training and bathroom planning, hydration and potential bladder triggers, keeping a bladder diary, preparing for unexpected leaks, choosing incontinence products, staying active and more.