How to Strengthen Pelvic Floor Muscles for Better Bladder Control

Pelvic floor muscles play a key role in bladder control. When these muscles become weaker, small bladder leaks may occur during everyday activities such as coughing, laughing, sneezing, lifting, or exercising.

Learning how to strengthen pelvic floor muscles can help improve bladder control and reduce leaks over time.

What Are Pelvic Floor Muscles?

Pelvic floor muscles form a supportive layer of muscles that stretch from the pubic bone to the tailbone.

They help support:

• the bladder
• the uterus
• the bowel

When these muscles weaken, it can become harder to control bladder pressure during movement and maintain bladder and bowel control.

Simple Pelvic Floor Exercises

Pelvic floor exercises, often called Kegels, involve tightening and releasing the muscles that control urine flow.

Basic steps include:

1. Tighten the pelvic floor muscles, as if you are trying to stop your flow and squeeze and lift the muscles inside the pelvis

    

2. Hold for 5 seconds

3. Relax for 5 seconds

4. Repeat several times

Practicing these exercises regularly can gradually strengthen pelvic muscles and improve pelvic floor health.

When Do Pelvic Floor Muscles Weaken?

Pelvic floor muscles may weaken due to:

• pregnancy and childbirth
• ageing
• menopause
• high-impact exercise

If you're experiencing bladder leaks during menopause, you may find our menopause guide helpful.

➡ Bladder leaks during menopause

Support While Strengthening Your Pelvic Floor

Pelvic floor exercises can take time to show results. During this period, many women choose comfortable protection designed for light leaks.

➡ Leakproof bamboo underwear

Learn More About Bladder Leak Solutions

If you'd like a complete overview of bladder leak solutions and how leakproof underwear works, explore our full guide below.

➡ Complete guide to bladder leak underwear