10 Effective Pelvic Floor Exercises for Urinary Incontinence

Urinary incontinence can be a challenging condition, impacting daily life and confidence. Fortunately, strengthening your pelvic floor muscles can offer substantial relief. These muscles support the bladder and control urine flow, so building their strength can improve bladder control. Here are ten effective pelvic floor exercises to help manage urinary incontinence.

1. Kegel Exercises

Kegel exercises are the foundation of pelvic floor strengthening. Start by identifying your pelvic floor muscles: try to stop your urine flow mid-stream; the muscles you engage are your pelvic floor muscles.

How to do it: Contract these muscles for five seconds, then release for five seconds.

Reps: Aim for three sets of 10 reps daily.

2. Quick Flicks

This exercise builds the muscle fibres responsible for quick contractions, helping control sudden urges to urinate.

How to do it: Quickly contract and relax your pelvic muscles in rapid succession.

Reps: Do this for 10 reps, three times a day.

3. Bridge Exercise

While typically a core exercise, the bridge is beneficial for strengthening the pelvic floor.

How to do it: Lie on your back, knees bent, feet flat. Lift your hips while engaging your pelvic floor and glute muscles. Hold for five seconds, then lower.

Reps: Complete three sets of 10 reps.

4. Squats

Squats are great for overall lower body strength and can also engage the pelvic floor muscles.

How to do it: Stand with feet hip-width apart, lower into a squat position while tightening your pelvic floor. Return to standing, maintaining control.

Reps: Aim for two sets of 10 reps.

5. Heel Slides

Heel slides are low-impact but work effectively to strengthen core and pelvic floor muscles.

How to do it: Lie on your back with knees bent. Slowly slide one heel down until your leg is straight, then return to the starting position. Engage your pelvic floor throughout.

Reps: Perform 10 reps per side.

6. Bird Dog

Bird dog exercises enhance stability and engage the pelvic floor.

How to do it: Start on hands and knees, extend one arm and the opposite leg. Engage your core and pelvic floor to hold the position, then switch sides.

Reps: Do 10 reps per side.

7. Dead Bug

This exercise strengthens the pelvic floor and core, which supports bladder control.

How to do it: Lie on your back, arms pointing up, knees at a 90-degree angle. Slowly lower one arm and the opposite leg while keeping your pelvic floor engaged. Return to the start, then switch sides.

Reps: Do 10 reps per side.

8. Leg Lifts

Leg lifts are gentle but effective for pelvic floor strengthening.

How to do it: Lie on your side, lift your top leg while keeping it straight. Engage your pelvic floor muscles as you lift.

Reps: Complete 10 reps on each side.

9. Toe Taps

Toe taps work the core and pelvic floor, helping with bladder control.

How to do it: Lie on your back, knees raised to a tabletop position. Slowly tap one foot to the ground, keeping your pelvic floor engaged. Alternate legs.

Reps: Do 10 reps per side.

10. Wall Sits

This isometric exercise strengthens the lower body and pelvic floor.

How to do it: Stand with your back against a wall, slide down into a seated position, and hold while tightening your pelvic floor.

Reps: Hold for 10-15 seconds, repeat 10 times.

Tips for Success

Consistency is Key: Aim to perform these exercises daily.

Start Slow: If you’re new to pelvic floor exercises, begin with just a few repetitions, gradually increasing as you get stronger.

Focus on Breathing: Breathe deeply throughout each exercise, avoiding holding your breath.

Avoid Other Muscle Groups: Try not to tighten your thighs, glutes, or abs excessively. Focus on isolating the pelvic floor muscles.

Why Pelvic Floor Exercises Matter

Strengthening your pelvic floor can improve bladder control, reduce the frequency of urinary incontinence episodes, and boost overall quality of life. These exercises can be done anytime, anywhere, offering a convenient and accessible way to manage symptoms.

For more personalised advice or if symptoms persist, consult a healthcare professional. They can guide you on the best regimen for your needs.

Download our handy infographic below for a quick reference guide: