Exercises for Strengthening Your Pelvic Floor

Warding Off Incontinence With Pelvic Floor Exercises

With incontinence being a sensitive subject, many people are too embarrassed to talk about their symptoms and just deal with them. Fortunately, this common bladder control issue can be addressed by strengthening this specific group of muscles.

What is the Pelvic Floor?

The pelvic floor is a group of muscles located below the bladder and large intestines and underneath the uterus in women. To help you identify these muscles and use them, think of the muscles you use to use the restroom. When this muscle group is released, it allows for the flow of urine, feces, and gas. When contracted, you are able to “hold” the openings of your urethra, anus, and opening to the vagina “closed.”

When an individual has a weak pelvic floor, it is common for individuals to experience incontinence or bladder leakage.

Exercises to Strengthen the Pelvic Floor

Kegels

Kegel exercises are the easiest way to strengthen your pelvic floor muscles and improve your bladder control. This is because Kegels can be done at any time in any place! To properly perform a Kegel, begin with an empty bladder and pretend that you have to use the restroom and that you have to hold it.

Once you’ve figured out how to Kegel, follow these steps to begin your exercise:

• Tighten your pelvic floor muscles and hold for 3-5 seconds.
• Relax these muscles for 3-5 seconds.
• Repeat this up to 10 times.

Squats

Doing squats is another excellent way to engage and strengthen the pelvic floor muscles. When doing squats, follow these steps:

• Stand with your feet hip-width apart and your toes pointed forward with your hands on your hips.
• Bend your knees until your thighs are parallel to the ground, being sure to keep your weight in your heels.
• Return to your starting position.
• Repeat this 10-15 times.

Bridges

When done properly, bridges can activate and strengthen the pelvic floor muscles along with your glutes. With or without the use of added weight, you can perform bridges by doing the following steps:

• Begin in a lying position with your knees bent with your feet flat on the floor and your arms straight down by your side.
• Pressing your hands into the floor, push your hips up into the air until your shoulders, hips, and knees form a straight line.
• Hold this position for 2 seconds.
• Return to your starting position.
• Repeat this sequence 10-15 times.

If you have additional concerns about your pelvic floor or issues with incontinence, be sure to speak with your primary care doctor about seeing a urologist.