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Pelvic Floor Exercises for Senior Women Over 60: A 4-Week Illustrated Workout Guide to Build Core Strength, Regain Bladder Control, and Move Freely wi

Pelvic Floor Exercises for Senior Women Over 60: A 4-Week Illustrated Workout Guide to Build Core Strength, Regain Bladder Control, and Move Freely wi

PELVIC FLOOR EXERCISES FOR SEN

作者：
Calla Holt
出版社：
Anchor Publishing LLC
出版日期：
2026/04/11
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內容簡介

Still doing Kegels with nothing to show for it? You are not alone, and it is not your fault.

Most pelvic floor programs teach one thing: squeeze. That is where they stop. This book goes further, because for many women, squeezing alone is exactly the wrong approach.

If leaks, urgency, or the quiet habit of planning life around bathrooms sounds familiar, this program was written for you. Built on over 15 years of direct clinical experience. No gym, no equipment, no complicated routines. Just 15 focused minutes a day.

INSIDE THIS BOOK:

  • 60+ Step-by-Step Illustrated Exercises: Foundation, core strength, bladder control, and mobility. Everything is shown clearly, with modifications for every level. You do not need any prior fitness experience to start.

  • Why Kegels Have Not Worked For You: A tight or overactive pelvic floor responds poorly to squeezing. This book explains the difference between a weak floor and a tight one, why they need opposite approaches, and which pattern applies to you. Most programs never address this.

  • Tools for the Moments That Actually Catch You Off Guard: Quick-Flick Kegels for the split second before a sneeze. A step-by-step urgency management protocol. A 7-Day Bladder Retraining Schedule. Practical techniques for real situations in daily life, not just during scheduled sessions.

  • A Program That Is Completely Mapped Out: Four progressive weeks with daily exercise lists, sets, reps, and page references. Weekly check-in trackers included. Every session is clear before you begin it.

  • What Happens Outside the Session Matters Too: Foods and drinks that affect the bladder, safe lifting technique, sleep posture, how to get out of a chair correctly, and the connection between stress and pelvic tension. The habits that protect your progress around the clock.

  • No Equipment and No Gym Required: A chair, a mat, and your own body. That is everything this program needs. Nothing to buy, nowhere to go, nothing to figure out first.

  • Designed for Every Fitness Level: Complete beginner or returning after years away, this program starts where you are and builds steadily from there.

  • Straight Talk, No Filler: No vague encouragement. No oversimplification. Clear, honest guidance written by someone who has spent two decades helping women work through exactly this.

  • You have managed this long enough. This is the program that treats the problem once and for all, because it deserves to be taken seriously.

Scroll up, click the Buy Now Button to get started right away.

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規格

誠品貨碼 /
ISBN13 / 9781955935937
ISBN10 /
EAN貨碼 / 9781955935937
裝訂 / P:平裝
頁數 / 110
重量(g) / 272.2
語言 / 3:英文
級別 / N:無
尺寸 / 27.9X21.6X0.6CM

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Pelvic Floor Exercises for Senior Women Over 60: A 4-Week Illustrated Workout Guide to Build Core Strength, Regain Bladder Control, and Move Freely wi
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