Incontinence is a common condition that can affect both men and women of all ages. It refers to the involuntary leakage of urine and can be caused by a variety of factors, such as age, pregnancy, childbirth, menopause, and certain medical conditions.

Incontinence can be a source of embarrassment and discomfort, but it can be treated and even cured with the right approach. One effective way to alleviate incontinence is through targeted exercises that strengthen the pelvic floor muscles.

Here are ten simple exercises that you can do in just ten minutes a day to improve your bladder control and reduce your risk of incontinence.

1. Kegels

Kegels are the most well-known and effective exercises for strengthening the pelvic floor muscles. To perform Kegels, you need to engage the muscles that you would use to stop the flow of urine.

Contract these muscles for five seconds and then relax for five seconds. Start with ten repetitions and gradually work your way up to three sets of ten repetitions.

2. Bridge Pose

The bridge pose is a yoga pose that is great for strengthening the glutes and the pelvic floor muscles. Lie on your back with your knees bent and your feet flat on the floor. Raise your hips off the ground and engage your glutes and pelvic floor muscles.

Hold for five seconds and then lower your hips back down to the ground. Do three sets of ten repetitions.

3. Clamshell

The clamshell is another great exercise that targets the glutes and the pelvic floor muscles. Lie on your side with your knees bent and your feet together. Raise your top leg while keeping your feet together.

Hold for five seconds and then lower your leg back down. Do three sets of ten repetitions on each side.

4. Squats

Squats are a simple exercise that can help strengthen the entire lower body, including the pelvic floor muscles. Stand with your feet hip-width apart and your toes pointing forward.

Lower your body down as if you were sitting in a chair and then stand back up. Do three sets of ten repetitions.

5. Lunges

Lunges are another great exercise that targets the lower body and the pelvic floor muscles. Stand with your feet hip-width apart and take a large step forward with your right foot.

Lower your body down until your right thigh is parallel to the ground and then push yourself back up. Do three sets of ten repetitions on each side.

6. Deadlifts

Deadlifts are a weightlifting exercise that can help strengthen the glutes and the pelvic floor muscles. Stand with your feet hip-width apart and hold a weight in each hand in front of your thighs.

Bend forward at the hips while keeping your back straight and lift the weights towards your hips. Lower the weights back down to the ground and repeat. Do three sets of ten repetitions.

7. Wall Sits

Wall sits are a simple exercise that can help strengthen the entire lower body, including the pelvic floor muscles. Stand with your back against a wall and your feet hip-width apart.

Slowly lower your body down until your thighs are parallel to the ground and then hold the position for 30 seconds. Stand back up and repeat for three sets.

8. Planks

Planks are a great exercise for strengthening the core muscles and the pelvic floor muscles. Lie on your stomach with your arms bent at the elbows and your hands on the ground.

Push yourself up onto your elbows and toes and hold the position for 30 seconds. Lower yourself back down and repeat for three sets.

9. Leg Raises

Leg raises are a simple exercise that can help strengthen the lower abdominal muscles and the pelvic floor muscles. Lie on your back with your legs straight and your hands at your sides. Lift your legs up towards the ceiling and hold for five seconds.

Lower your legs back down and repeat for three sets of ten repetitions.

10. Bird Dogs

Bird dogs are a yoga pose that can help strengthen the core and pelvic floor muscles. Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.

Extend your right arm and your left leg at the same time and hold for five seconds. Lower your arm and leg back down and then repeat with your left arm and right leg. Do three sets of ten repetitions on each side.

Conclusion

Incontinence can be a difficult condition to live with, but it doesn’t have to be a permanent one.

Incorporating these exercises into your daily routine can help strengthen your pelvic floor muscles, improve your bladder control and alleviate your incontinence symptoms. Remember to start slowly and gradually work your way up to three sets of ten repetitions for each exercise.