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Easy pelvic floor exercises to reduce effects of bladder weakness

Pelvic floor exercises to reduce effects of bladder weakness

Bladder weakness affects almost half of the UK population and so learning some helpful tips on how to minimize the early affects can help prevent issues as you get older or have children. Pressure on your pelvic floor, like exercise or sneezing, can lead to leaks at any age.

You might not experience any signs of bladder weakness right now, but starting pelvic floor exercises, even as a teenager, can help boost bladder stability and reduce the effects of incontinence in future.

There are other benefits to strengthening your pelvic floor too:

  • Improved sexual health
  • Improved core strength and stability

Pelvic floor training

The NHS website recommends pelvic floor exercises as a way to strengthen the bladder muscles. You may have also heard these be called Kegel exercises.

Practicing pelvic floor exercises twice a day can help to strengthen the muscles and potentially ease early effects of bladder weakness. And its not just for women! Experts recommend that both men and women can see benefits from doing pelvic floor exercises regularly. 

Try it for yourself

There’s a few different ways to train your pelvic floor but it’s really easy to incorporate into your day, no equipment needed, just a comfortable seat and a couple of minutes of concentration.


Quick pelvic floor exercise:

  1. Tighten the muscles of your bum, as if you are trying to stop passing wind.
  2. Now squeeze and and lift the muscles at the front as if you are trying not to pee.
  3. Release the muscles.
  4. Aim to repeat this squeeze and release quickly, 10 times in a row.

Slow pelvic floor muscle training exercise:

  1. Tighten the muscles of your back passage, as if you are trying to stop passing wind.
  2. Now tighten and lift the muscles at the front as if you are trying not to pass urine.
  3. Hold both squeezes for as long as you can - breathe normally while squeezing the muscle.
  4. Start with 5 second squeezes and then do it for longer as you feel stronger. Aim to eventually squeeze for 10 seconds.
  5. After each squeeze, relax for the same amount of time as the squeeze, aim for 10 repetitions.

Don’t worry if you can’t immediately do the exercises for as long or as many times as recommended – you can work up to this.

You should notice an improvement within 3-6 weeks of regularly performing these Kegel exercises. If you don’t, contact your GP for advice.


Managing bladder leaks

Working on your pelvic floor muscles is just one step you can do to manage your leaks or help prevent future issues.

Many women and men are experiencing the early stages of bladder weakness; coming to terms with the effects of bladder weakness and being able to seek help can have great effects on your confidence and quality of life. 

Visit your doctor for advice and recommendations, particularly if you are experiencing more than a few leaks.