Incontinence can affect many aspects of daily life, but it’s not something you simply have to live with. A strong pelvic floor, the group of muscles that support your bladder, bowel, and reproductive organs, plays a vital role in managing bladder control. When these muscles weaken, leaks become more common. However, just like any muscle group, your pelvic floor can be strengthened with regular, targeted exercise.
In this blog, we’ll walk you through how pelvic floor exercises can help you reduce leaks and improve confidence. Whether you’re just getting started or looking to build on an existing routine, these exercises are easy to follow, and when paired with reliable incontinence products like Attends, they can help you feel more secure every day.
What Is the Pelvic Floor?
The pelvic floor is a web of muscles and connective tissue that stretches like a hammock across the bottom of the pelvis. These muscles support important organs like the bladder, uterus, prostate, and rectum. They also play a key role in controlling the release of urine and stool.
When the pelvic floor is strong, it holds everything in place and functions properly. But weakness in this area can lead to different types of
urinary incontinence.
Common causes of pelvic floor weakness include:
- Childbirth: The stretching and strain of delivery can weaken or damage pelvic muscles.
- Aging: Muscle tone naturally declines over time, including in the pelvic floor.
- Surgery: Procedures like prostate removal or hysterectomy may disrupt pelvic support.
- Poor posture or chronic pressure: Straining during bowel movements, frequent coughing, or even improper lifting can place excess stress
on the area.
Types of incontinence linked to pelvic floor weakness include stress incontinence (leaking during coughing, laughing, or lifting), urge incontinence (sudden, intense need to urinate), and mixed incontinence, a combination of both.
Why Strengthening Your Pelvic Floor Matters
The benefits of strengthening your pelvic floor go far beyond just controlling leaks. A healthy pelvic floor also improves core stability, supports better posture, and can even enhance sexual health and satisfaction. For people experiencing mild to moderate incontinence, consistent pelvic floor training has been shown to reduce the frequency and severity of leaks over time.
Its important to set realistic expectations: change doesn’t happen overnight. With regular practice, many people notice a difference in just a few weeks. Even better, these exercises can be done quietly and discreetly just about anywhere.
Core Pelvic Floor Exercises
The following exercises are a great starting point for anyone looking to improve their pelvic floor strength.
Kegel Contractions
Purpose: Isolate and strengthen the pelvic muscles directly.
How to do it:
- Sit or lie down in a comfortable position.
- Imagine you’re stopping the flow of urine midstream—that’s your pelvic floor contacting.
- Tighten and lift the muscles, hold for 3-5 seconds, then slowly release.
- Rest for a few seconds, then repeat.
Reps: 10-15 reps, 3 times a day.
Common mistakes: Don’t squeeze your thighs or glutes. Avoid holding your breath.
Bridge with Pelvic Lift
Purpose: Strengthen the glutes and pelvic muscles together.
How to do it:
- Lie on your back with knees bent, feet flat on the floor.
- As you lift your hips toward the ceiling, contract your pelvic floor
- Hold for a second at the top, then lower slowly.
Reps: 10-12 reps, 2-3 sets.
Common mistakes: Keep the movement controlled. Avoid overarching your lower back.
Squats with Pelvic Floor Focus
Purpose: Engage the core and pelvic floor in a functional movement.
How to do it:
- Stand with feet shoulder-width apart.
- Lower into a squat as if sitting back into a chair.
- As you return to standing, contract your pelvic floor.
Reps: 8-10 reps, 2 sets.
Common mistakes: Don’t let your knees collapse inward. Keep your chest lifted.
Bird-Dog Balance
Purpose: Improve core control and activate the pelvic floor.
How to do it:
- Start on all fours, hands under shoulders, knees under hips
- Extend one arm and the opposite leg while tightening your pelvic muscles
- Hold for 2-3 seconds, then return to start.
Reps: 8 per side.
Common mistakes: Keep your hips level—don’t twist or arch your back.
Pelvic Titls
Purpose: Gentle introduction for beginners or post-surgery.
How to do it:
- Lie on your back with your knees bent
- Flatten your lower back against the floor by gently tilting your pelvis
- Hold for 2 seconds, then release.
Reps: 10-15 reps
Common mistakes: Avoid using your legs to push—focus on pelvic movement only.
Integrating into Daily Life
Building strength takes consistency, but it doesn’t require hours in the gym. Try these simple ways to fit pelvic floor exercises into your day:
- Microworkouts: Do Kegels while brushing your teeth, watching TV, or waiting in line.
- Habit stacking: Link exercises with existing routines (e.g., 5 quick squeezes after every bathroom break).
- Track your progress: Use a notebook or mobile app to stay motivated and see improvement over time.
Attends Products for Extra Confidence
While you build strength, a little extra support can go a long way. Attends offers a range of absorbent products designed to help you feel dry, comfortable, and confident:
- Light to moderate leaks: Attends Discreet Women’s Pads - Slim and soft for daily wear with reliable absorbency.
- Moderate to heavy leaks: Attends Premier Underwear - Our most absorbent product for maximum protection and a snug, secure fit.
- Overnight protection: Attends Premier Overnight Bladder Control Pads - Designed to handle nighttime leaks with ease.
- Boosting absorbency: Attends Booster Pads - Pair this with an incontinence brief or underwear for added protection.
Lifestyle and SelfCare Tips
Strengthening your pelvic floor is just one piece of the puzzle. These lifestyle habits can also support your progress:
- Stay hydrated but limit bladder irritants like caffeine, alcohol, and carbonated drinks.
- Maintain a healthy weight, which helps reduce pressure on pelvic muscles.
- Practice good posture to support core and pelvic alignment.
- Incorporate gentle breathing exercises to help relax the pelvic floor between contractions.
When to Seek Professional Help
If symptoms don’t improve after several weeks, or if continence significantly affects your quality of life, it may be time to seek professional care. You might benefit from working with.
- Pelvic floor physical therapist.
- Urologist or urogynecologis.
- Continence care nurses
Prepare for your visit by tracking symptoms in a diary, noting when leaks occur, how much, and any potential triggers.
Men's Risk
- Prostate enlargement (BPH)
- Prostate removal surgery (prostatectomy)
- Neurological conditions, such as Parkinson’s disease
Shared Risks:
- Obesity
- Diabetes
- Certain medications (e.g. diuretics)
- Neurological damage or disorders
Reclaim Control, One Step at a Time
Pelvic floor exercises offer a simple, empowering way to manage and improve urinary incontinence. With regular effort, realistic goals, and the added support of incontinence products like Attends, better control is absolutely within reach.
Not sure where to start? Check out our products or contact us to see what works best for you.
