Highlights Designed by TheBetterPlans Digital download Digital file type(s): 3 PDF Perimenopause Pelvic Floor + Deep Core Strength - 4-Week Printable Program for Women 40+ Build a more consistent home movement routine with this 16-page printable program focused on deep core stability, pelvic floor coordination, posture, balance, breathing, and progressive weekly practice. This is designed as a complete 4-week system rather than a single exercise chart, with education pages, guided routines, weekly progression, planning tools, and a final progress tracker. WHAT'S INCLUDED • 16 premium printable pages • Welcome + how-to-use guide • Safety and before-you-begin page • Pelvic floor + deep core basics • Breathing + core connection • Week 1 Foundation • Week 2 Build • Week 3 Progress • Week 4 Stronger • Deep core strength routine • Pelvic floor coordination routine • Standing core + balance routine • Glutes + hips support routine • Low-energy core + mobility day • Weekly core + pelvic floor planner • 4-week progress tracker FILES INCLUDED • US Letter PDF • A4 PDF • A5 PDF • Instant digital download IDEAL FOR Women 40+ who want a structured, beginner-friendly home fitness printable focused on core strength, stability, posture, balance, and pelvic floor awareness. DIGITAL PRODUCT No physical item will be shipped. Print at home, use a professional print service, or view the PDFs digitally on a tablet or computer. IMPORTANT This printable is for general fitness education only. It does not diagnose, treat, cure, or prevent pelvic floor dysfunction, prolapse, incontinence, pain, or any other medical condition. If you have pelvic pain, prolapse symptoms, bladder or bowel concerns, are recovering from surgery, or are unsure whether these exercises are suitable for you, consult a qualified healthcare or pelvic-health professional before starting.