Your Pelvic Floor in Perimenopause & Menopause: What Every Woman Should Know
As women move through perimenopause and menopause, we often hear about hot flushes, mood swings, and sleep changes. But one topic that’s still whispered—if mentioned at all—is the pelvic floor.
We’re on a mission to change that.
Your pelvic floor is a group of muscles that support your bladder, bowel, and uterus. It’s essential for core stability, sexual function, and continence. And during perimenopause and menopause, it deserves extra attention.
What’s Happening During This Life Stage?
Hormonal shifts—especially declining estrogen—can affect the strength, elasticity, and responsiveness of pelvic floor muscles. You might notice:
Increased urgency or frequency when you need to pee
Leaking during exercise, coughing, or laughing
A feeling of heaviness or pressure
Changes in sexual sensation or comfort
Core instability or lower back discomfort
These changes are common—but they’re not inevitable. And they’re absolutely treatable.
Why Movement Matters
Targeted exercise can help restore pelvic floor function, improve stability, and reduce symptoms. At L.A.P.T and LA Pilates NZ, we integrate pelvic floor awareness into every session—whether it’s reformer Pilates, small group training, or online coaching. We train smarter.
We focus on:
Breath-led core activation
Glute and inner thigh strength
Postural alignment
Functional movement patterns
Education that empowers you to move with confidence
What You Can Do Today?
Start with breath: Diaphragmatic breathing helps activate your deep core and pelvic floor
Move mindfully: Avoid high-impact or breath-holding exercises until you’ve built foundational strength
Seek support: A women’s health physio or exercise specialist (like us!) can guide you safely
Stay consistent: Like any muscle group, your pelvic floor thrives on regular attention
Final Thoughts
Perimenopause and menopause aren’t the end of strength—they’re the beginning of deeper awareness. Your pelvic floor is part of your power, your posture, and your presence. Let’s stop whispering about it and start training it with intention.
If you’re ready to reconnect with your core and feel strong from the inside out, we’re here to help.
👉 Book a free consult or join our next term of small group training.
