5 Simple Floor Exercises to Help with Incontinence by Strengthening Your Pelvic Floor

Remember, experiencing leakage can happen to anyone and it’s nothing to feel embarrassed about. Strengthening your pelvic floor could be the solution to this issue.

The pelvic floor consists of skeletal muscles at the lower part of your pelvis. These muscles are essential for supporting your organs, urinary and bowel functions, as well as sexual and reproductive functions. Activities like coughing, sneezing, or jumping can put pressure on your pelvic floor, leading to leakage.

Factors like pregnancy, childbirth, and menopause can strain the pelvic floor. More routine activities can also affect these muscles. It’s crucial to show your pelvic floor some love and care just like any other muscle in your body.

Both weak and tense pelvic floor muscles can contribute to urinary incontinence. Doing kegels can help, but strengthening your pelvic floor involves more than just that. Coordination with your breath and core is key for effective exercises.

Ready to incorporate pelvic floor exercises into your routine to combat incontinence? Here are five exercises to try out:

1. Lying Down Leg Squeezes

This exercise can be done daily and takes less than three minutes:

1. Lie flat on your back with your legs straight and knees slightly apart.
2. Tighten and pull up your pelvic floor muscles as hard as you can for 10 seconds.
3. Relax your legs, rest for three seconds, and repeat.
4. Complete 10 slow and controlled repetitions.

2. Bolster-Supported Tabletop Toe Touches

An exercise that can significantly benefit your pelvic floor:

1. Lie on your back with legs in tabletop position and hips supported by a bolster.
2. Tap down the toe of one foot while keeping the other leg elevated.
3. Alternate sides for one to two minutes.

3. Glute Bridges

This exercise is most effective with an exercise ball:

1. Begin on your back with knees bent.
2. Inhale deeply and then exhale while squeezing the ball and engaging your pelvic floor and abs. Lift your hips up using your glutes.
3. Return to starting position and repeat.

4. Bear Pose

Strengthen your pelvic floor with this pose:

1. Start on all fours, knees under hips.
2. Inhale deeply and exhale while engaging your pelvic floor, abs, and hovering your knees off the mat.
3. Hold for a few seconds and then repeat.

5. Hip Hinges

Another effective exercise for your pelvic floor:

1. Stand tall with feet hip-width apart.
2. Inhale as you hinge your hips back slightly.
3. Exhale while engaging your pelvic floor, abs, and standing back up by squeezing your glutes.
4. Repeat the movement.