Top Pelvic Floor Exercises to Manage Urinary Incontinence

Urinary incontinence affects over 30% of men and 40% of women in the US, making it one of the most pressing health problems of today. There are several factors that contribute to this issue, ranging from childbirth to age to prostate cancer--and while many of them are severe, others are not.

Some conditions and causes may be more chronic and irreversible, but that doesn’t mean you need to suffer forever. Pelvic floor exercises and other movements can help minimize and manage incontinence in the long run. Learn more here:

Kegel exercises

Kegels are the king of pelvic floor exercises and can go a long way in helping you minimize your symptoms. You can do many variations of kegels, including while seated, lying down, or standing. You have to breathe through the process, squeeze and tighten, and release your muscles with control to get the best effect and truly strengthen your pelvic floor.

Toe taps or marches

Toe taps, aka marches, are deep core exercises that are popular in pilates and other workout formats. They involve you lying on your back and using slow, controlled movements to touch your toes to the ground and lift them back up to a 90-degree position. This movement works your core muscles and pelvic floor and allows you to build a stronger lower body.

A woman performs an advanced glute bridge to strengthen her pelvic floor.

Glute bridges

Another excellent pelvic floor exercise to incorporate into your routine is the glute bridge. Not only is this going to shape your glutes and strengthen your lower back, but it will also work your core muscles and pelvic floor. Glute bridges involve holding and squeezing when on top and slowly releasing as you lower your body, conditioning your pelvic floor to regain and maintain control.

Boat pose

While many other moves work your pelvic floor, one of the most challenging and effective ones is the boat pose. Again, it works your core and pelvic floor simultaneously, teaching your muscles how to move with slow, controlled movement, squeezing and releasing in the process. Here’s a guide on other yoga poses that double as pelvic floor exercises for better health.

Urinary incontinence affects many men and women, and you can manage it to a great deal by strengthening your pelvic floor. To stay comfortable during this process, get yourself quality washable incontinence underwear for sale through our website and avoid accidents. We have some of the best washable incontinence underwear for men and women designed for maximum absorption and greater comfort.


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