Urinary incontinence, also known as urine leakage, is a common health problem that many people, especially women, face.

It can be embarrassing and inconvenient, but there are ways to improve urinary control, including through exercises that target the muscles in the pelvic area. Here are six easy workouts that can prevent urine leakage.

1. Kegels

Kegels are exercises that target the pelvic floor muscles. These muscles support the bladder, uterus, and rectum, and when they become weakened, urine leakage can occur. To do Kegels, you need to contract the muscles that you use to stop urine flow.

Hold the contraction for three seconds, then relax for three seconds. Do ten repetitions, three times a day.

2. Squats

Squats are a great exercise for the lower body, including the pelvic floor muscles. Stand with your feet shoulder-width apart and your toes pointed slightly outwards.

Slowly lower your body down into a sitting position, keeping your knees over your ankles. Return to standing position. Do three sets of ten repetitions.

3. Wall-sits

Wall-sits are another exercise that targets the lower body, including the pelvic floor muscles. Stand with your back against a wall and your feet shoulder-width apart.

Slide down the wall until your thighs are parallel to the ground and your knees are at a 90-degree angle. Hold this position for 30 seconds, then slowly stand up. Do three sets of ten repetitions.

4. Bridge pose

The bridge pose is a yoga exercise that strengthens the muscles of the pelvic floor, as well as the glutes and hamstrings. Lie on your back with your knees bent and your feet flat on the ground.

Press your feet into the ground and lift your hips up towards the ceiling. Hold for five breaths, then slowly lower back down. Do three sets of ten repetitions.

5. Abdominal exercises

Strengthening your core muscles can also help prevent urine leakage. Sit-ups, planks, and oblique twists are all effective exercises for the abdominal muscles. Do three sets of ten repetitions of each exercise.

6. Cardio

Getting regular exercise, such as brisk walking, running, swimming, or cycling, can also help prevent urine leakage. Cardio exercises strengthen all the muscles in the body, including the pelvic floor muscles.

Aim for at least 30 minutes of cardiovascular exercise three times a week.

Conclusion

Urinary incontinence can be an embarrassing and inconvenient problem, but there are ways to improve urinary control.

By doing exercises that target the pelvic floor muscles, as well as the abdominal and lower body muscles, you can reduce the chances of urine leakage. Incorporating regular cardiovascular exercise into your routine can also help strengthen all the muscles in your body, including those that support your bladder and urethra.