Bladder control exercises are vital for women, who often face greater challenges than men in maintaining strong pelvic floor muscles. This is because many women go through unique life events, such as pregnancy, childbirth, and menopause, which can take a toll on the pelvic floor. To achieve bladder control, women often need to focus on their pelvic floor.
Fortunately, like any other muscle group, the pelvic floor can be strengthened with the right exercises, and the benefits go far beyond better bladder control. From improved core stability to enhanced intimacy and overall comfort in daily activities, investing a few minutes a day can lead to long-lasting results.
Whether you're dealing with occasional leaks or simply want to stay ahead of the game, this step-by-step guide will walk you through simple, effective ways to take control of your pelvic health. However, bear in mind that it is best to seek advice from a pelvic floor physiotherapist or your doctor before starting a pelvic floor exercise routine, as each pelvic floor is unique and some women need to focus on pelvic floor relaxation rather than strength.
The Importance of Strengthening Your Pelvic Floor Muscles
Think of your pelvic floor muscles as a supportive sling, holding your bladder, uterus, and bowel in place. When these muscles are strong, they help keep the bladder closed, especially during moments of abdominal pressure, like sneezing, laughing, coughing, or lifting something heavy.
However, when these muscles are weak, it can lead to urine leaks (urinary incontinence). That’s why regular pelvic floor exercises are essential for improving bladder control and overall pelvic health.
Aside from supporting bladder function, strengthening your pelvic floor offers numerous additional benefits, including:
Easier recovery from childbirth or abdominal surgery
Improved bowel control
Increased core strength and stability
Enhanced sexual function and sensation
Reduced risk of pelvic organ prolapse
Better posture and reduced lower back pain
Incorporating pelvic floor exercises into your daily routine, much like brushing your teeth or stretching, fosters long-term health and confidence.
What Are the Best Exercises for Bladder Control
Now that you understand the importance of pelvic floor muscle training, let's take a closer look at some of the best exercises for improved bladder control. By practising these five exercises on a daily basis, you should notice a marked improvement in pelvic strength and function.
Kegel exercises
Kegel exercises are simple, discreet, and can be done almost anywhere, even when you're at work or driving around town. Kegels specifically target and strengthen your pelvic muscles, helping to reduce urinary incontinence symptoms.
Here's how to perform Kegel exercises correctly:
Choose a comfortable position: You can do Kegels sitting, standing, or lying down.
Locate the correct muscles: Imagine you're urinating and need to stop mid-flow. The muscles you automatically tighten are your pelvic floor muscles. (Please note It is best not to stop and start when peeing itself).
Contract and hold: Gently squeeze these muscles for 5 seconds, then consciously relax them for another 5 seconds.
Repeat: Continue the cycle of contracting and relaxing these muscles around 20 times.
Do multiple sets: Aim to do several of these sets throughout the day if you want to strengthen your pelvic floor muscles quickly.
After doing Kegels for a while, you can increase the duration of each contraction and relaxation phase.
Squats
Squats are another easy exercise you can do to strengthen your pelvic floor while also strengthening the lower body.
Proper form is key, so here's how to perform squats correctly:
Stand with your feet hip-width apart and make sure your feet are flat on the floor.
Slowly bend your knees and lower your body while keeping your back straight and tilted slightly forward. Imagine you're sitting down in an invisible chair, and always make sure your knees are lined up with your toes.
Once you've reached a seated position, return to your original standing posture.
Continue lowering and rising, aiming for roughly three sets of 10-15 squats, taking short breaks between sets if needed.
Remember to keep your pelvic floor muscles engaged as you carry out your squats. As you become more comfortable with squats, you can increase the number of reps you do.
Bridge pose
In addition to strengthening your pelvic floor muscles, bridges help tighten your glutes and relieve back pain.
Here's how to do the bridge pose correctly:
Lie down on the floor, preferably on a towel or yoga mat.
Bend your knees, keeping your feet hip-width apart. Your arms can stay in a relaxed position at your sides.
Lift your pelvis towards the ceiling while engaging your glutes, core, and pelvic floor muscles.
Hold this pose for roughly 15 seconds while taking slow, steady breaths.
Lower your pelvis back to the floor and repeat the pose another 10 times or so.
As you gain more strength in your pelvic floor area, extend the duration of each hold and increase your repetitions.
Bird-dog pose
Bird-dog is a fantastic exercise for those looking to strengthen their pelvic floor muscles.
Here's how to perform this exercise correctly:
Get down on all fours, with your hands under your shoulders and your knees hip-width apart.
Engage your core muscles while keeping your back straight.
Then, extend your left arm out in front of you and extend your right leg out behind you until they form a horizontal line.
Hold this pose for a few seconds before returning to the "tabletop" position.
Repeat the extension with the opposite arm and leg. Aim for around 15 repetitions on each side, pausing to rest when you need to.
As your core and pelvic floor muscles get stronger, you can hold this pose for longer and perform more reps.
Squeeze and release
Like Kegel exercises, the "squeeze and release" method focuses on contracting and relaxing the pelvic floor muscles. The only difference is that with this exercise, you contract more rapidly than you would with Kegels.
To squeeze and release correctly, follow these steps:
Find a comfortable seated or standing position.
Identify your pelvic floor muscles by activating the muscles you use for urination.
Squeeze these muscles quickly and then release. Try to do this as fast as possible.
Complete approximately 15 rapid contractions, rest for 10 seconds, then perform another set of 15.
This convenient exercise can be done almost anywhere, so try to do it at least 3 times a day for maximum results.
What Activities Support Pelvic Floor Health?
Beyond targeted exercises, some activities promote pelvic floor health without straining the muscles. Consider doing yoga, walking, swimming, biking, and kayaking. These exercises help increase your fitness level while nurturing your pelvic floor function, making them ideal for long-term health.
What Exercises Should Women with Bladder Issues Avoid?
Those who have stress incontinence may leak urine after doing physical activities like laughing, coughing, or sneezing.
Symptoms can also worsen by:
High-impact activities: If you leak, you may end up avoiding high-impact activities like running, aerobics, and contact sports.
Straining exercises: Any exercise that involves straining, including core training, can put excess pressure on the bladder.
Lifting heavy objects: Unfortunately, weight training and any other activity that involves lifting heavy objects is a known urinary incontinence trigger.
Jumping exercises: Jump rope and jumping jacks can increase your risk of urine leakage, so it's best that they're avoided.
Modify if needed
While the above can worsen stress incontinence, they are excellent exercises and If you enjoy any of the above exercises, you can always modify them to reduce pressure on your pelvic floor. For example, you could use lighter dumbbells than you usually would or participate in a few minutes of gentle skipping.
You may also find that as you strengthen your pelvic floor with other exercises, you are then able to do activities like running and aerobics leak-free.
Consistency is Key
Strengthening your pelvic floor muscles requires dedication, so aim to perform some form of training at least once daily. You'll also need to be patient, as you cannot expect to see results right away.
Dedicate yourself to a few months of daily exercises, and you're sure to notice an improvement in your pelvic floor health. If you struggle to remember to do your pelvic floor exercises, set a daily reminder on your phone.
FAQs
What causes urinary incontinence?
While weak pelvic floor muscles are a common cause of urinary incontinence, other causes include menopause, ageing, obesity, certain medications, urinary tract infections, and underlying health conditions like chronic constipation.
In addition to bladder control exercises, what else can alleviate urinary incontinence?
To improve your bladder health and reduce your urinary incontinence symptoms, you can adopt the following practices:
Avoid bladder irritants like alcohol, caffeine, sugar, and processed food
Quit smoking
Try bladder training by creating a bathroom schedule with the support of a healthcare professional
Do I need a personal trainer to perform pelvic floor exercises?
No, a personal trainer isn't necessary, however seeking advice from a pelvic floor physiotherapist can be helpful initially to ensure you have personalised advice. Thankfully, there are plenty of online resources available for those who want to try these exercises in the comfort of their home.
When should I seek medical attention for my urinary incontinence?
If you experience frequent urine leaks, you should make an appointment to see your general practitioner as soon as possible. The sooner you get a diagnosis, the sooner you can begin treating your condition and reducing your symptoms. Urinary incontinence can rarely also indicate a more serious issue.
How do I manage urine leaks?
If you're someone who experiences urine leaks, you may want to invest in incontinence pads or leak-proof underwear to keep you dry throughout the day. While urine leakage can cause embarrassment and discomfort, these specialised products are designed to help you navigate daily activities with confidence.
Final Thoughts
Did you know that around 60% of women in the UK experience poor pelvic floor health at some point in their lives? So, if you're experiencing urine leaks, urinary urgency, or a weak urine stream, you are certainly not alone.
Unfortunately, many women feel ashamed talking about their symptoms and avoid getting help, even when they could greatly benefit from it. Here at Jude, we are passionate about breaking barriers when it comes to women's urinary health.
As we explained, pelvic floor muscle training can be incredibly helpful, in addition to lifestyle changes, taking supplements, and some other methods. By taking small, consistent steps, you can regain control and live with greater confidence.
