Most core workouts focus on crunches and planks—but if you’re a woman over 40 dealing with pelvic floor issues, bladder leaks, prolapse, or back pain, those exercises could be doing more harm than good. As our bodies shift with age, pregnancy, or surgery, it’s crucial to train the deep core muscles in a way that supports the pelvic floor and avoids creating unnecessary pressure.
In this video, I’ll walk you through the best pelvic floor-friendly core workout for women over 40. These gentle yet powerful exercises help you reconnect with your body, improve posture, reduce pain, and build core strength from the inside out—without the strain of traditional ab workouts. You’ll learn how to activate your deep abdominal and pelvic muscles through diaphragmatic breathing, heel slides, bridges, and more—all from the comfort of your home.
If you want to take this work further, explore my Pelvic Floor Pilates program—a structured, daily 15-minute routine designed for women over 40 to safely strengthen their core and pelvic floor. https://drdawnandalon.com/pelvic-floor-pilates/
*Here’s what you will learn:*
00:00 The Best Core Workout for Women Over 40 (Safe for Pelvic Floor!)
02:23 Exercise #1: Diaphragmatic Breathing with Core Engagement
03:38 Exercise #2: Heel Slides
05:15 Exercise #3: Glute Bridge with Core Connection
06:04 Exercise #4: Dead Bug
07:18 Exercise #5: Bird-Dog
08:37 Why This Workout Works for Women Over 40
*Watch These Videos Next:*
Why Pilates is the Best Exercise for Women over 40 https://youtu.be/2l0CsGb5-FA
Struggling with Menopause Weight? Try This Fat Loss Method https://youtu.be/f-wO3f9J8sI
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*SHOP DR. DAWN’S COURSES*
Check out my Hysterectomy recovery program that has helped 1000s of women: https://drdawnandalon.com/hysterectomy-recovery/
Take control of your pelvic health with my Pelvic Floor Pilates program—designed to help you strengthen, heal, and feel confident in just 15 minutes a day. https://drdawnandalon.com/pelvic-floor-pilates/
*EXPLORE DR. DAWNS BOOKS*
“It’s Never Too Late…” where you will learn the hidden truths about aging and Menopause. This is an essential read for women aged 40+.
Beyond Nine Months: Renew Your Confidence in Your Body After Childbirth offers real solutions to the challenges women face postpartum
*// FREE RESOURCES*
Explore a collection of expert-designed guides and tools created by Dr. Dawn to help you heal, rebuild strength, and feel confident in your body. https://drdawnandalon.com/resources/
*//COME SAY HI!* 
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*//CONTACT:*
Have questions or would you like to get in touch with me?
Send a message: dawn@pilateswithdawn.com
*//DISCLAIMER:*
_Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. Dr. Dawn Andalon, LLC will not be liable for any injuries that happened due to performing any exercises or advice on this channel. Always seek the advice of your physician or other qualified healthcare professional with questions about your medical condition or to diagnose any conditions._
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