The pelvic floor is a group of muscles that support the bladder, uterus, and rectum. Weakness in the pelvic floor muscles can lead to incontinence, which is the involuntary leakage of urine. This condition affects many Americans, especially females.

Incontinence can be embarrassing and diminish one’s quality of life. However, there are exercises you can do to strengthen your pelvic floor, which can improve incontinence. Here’s how to do it.

What Causes Weakness in the Pelvic Floor?

There are several reasons why people develop weak pelvic floor muscles, including:.

Pregnancy and childbirth
Aging
Menopause
Obesity
Chronic coughing
Heavy lifting
Smoking

Types of Incontinence

There are several types of incontinence:.

Stress incontinence – occurs when urine leaks during physical activity such as sneezing, coughing, or exercising
Urge incontinence – occurs when there is a sudden and intense urge to urinate and the person is unable to hold it in
Overflow incontinence – occurs when the bladder is unable to empty fully, and urine leaks out
Functional incontinence – occurs due to physical or cognitive impairments

Pelvic Floor Exercises

The pelvic floor muscles can be strengthened through Kegel exercises, named after Dr. Arnold Kegel who developed this exercise technique in the 1940s. Here’s how to perform Kegel exercises:.

Find the right muscles by stopping urination mid-stream. Those muscles that helped you do that belong to the pelvic floor.
Contract the muscles by squeezing them for three seconds, then releasing them for three seconds.
Repeat this exercise ten times, several times a day.

It’s important not to use other muscles when doing Kegels, such as the muscles in your abdomen, legs, or buttocks. Do not hold your breath either. Breathe normally during the exercise.

Progressing with Pelvic Floor Exercises

As you get stronger, you can increase the length of time you hold the contractions. Try holding the squeeze for five seconds, then releasing for five seconds. Repeat this for ten repetitions, several times a day.

As your muscles get even stronger, try squeezing them for ten seconds, then releasing them for ten seconds. Do this ten times, several times a day.

Other Tips for Strengthening Your Pelvic Floor

Performing Kegel exercises is not the only way to strengthen your pelvic floor muscles. Here are some other tips:.

Maintain a healthy weight – carrying extra weight puts more pressure on the pelvic floor muscles
Avoid constipation – constipation can lead to straining, which can weaken the pelvic floor muscles
Quit smoking – smoking can cause coughing, which can strain the pelvic floor muscles
Avoid heavy lifting – heavy lifting can put a strain on the pelvic floor muscles

Conclusion

If you suffer from incontinence, it’s important to know that there are ways to strengthen your pelvic floor muscles.

Kegel exercises, maintaining a healthy weight, avoiding constipation, quitting smoking, and avoiding heavy lifting are all great ways to improve incontinence. Combining these tips with a healthy lifestyle can help improve your quality of life and make incontinence less of a burden.