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Bladder Exercises: Ways to Strengthen Your Pelvic Floor

The pelvic floor muscles, located in the lower part of your pelvis, support the bladder, uterus, and rectum and play a crucial role in controlling urination and bowel movements. Weak or damaged pelvic floor muscles can lead to urinary incontinence, the involuntary leakage of urine. This condition affects millions of people worldwide and can greatly impact their quality of life.

One way to prevent or manage urinary incontinence is by doing bladder exercises, also known as pelvic floor exercises. These exercises help strengthen the pelvic floor muscles, improving their control over urination and preventing leaks. In this blog post, we will discuss some effective bladder exercises that can help you strengthen your pelvic floor and improve bladder control.

Kegel Exercises

Kegel exercises, introduced in the 1940s by Dr. Arnold Kegel, are perhaps the most well-known bladder exercises. They have since been recommended by healthcare professionals as a way to strengthen the pelvic floor muscles.

To perform Kegel exercises, follow these steps:

  1. Identify the muscles: These are the same muscles you use to stop urinating midstream or hold in gas.
  2. Contract the muscles: Once you have identified the pelvic floor muscles, contract them for 5 seconds, then relax for 5 seconds.
  3. Repeat: Do 10-15 repetitions, 3 times a day.
  4. Increase duration: As your muscles get stronger, increase the duration of each contraction to 10 seconds.
  5. Stay consistent: Like any exercise, consistency is key for results. Make sure to do Kegel exercises daily for the best results.


Squats are another great way to strengthen the pelvic floor muscles. To do a squat:

  1. Stand with your feet hip-width apart.
  2. Lower yourself into a sitting position, keeping your back straight and your knees behind your toes.
  3. Push through your heels to stand back up.
  4. Repeat for 10-15 repetitions, 3 times a day.

Squats not only strengthen the pelvic floor muscles but also help improve overall muscle strength and balance.


Bridges are a simple yet effective exercise for the pelvic floor muscles. To do a bridge:

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Lift your hips off the ground, squeezing your glutes and engaging your pelvic floor muscles.
  3. Hold for 5-10 seconds, then lower back down.
  4. Repeat for 10-15 repetitions, 3 times a day.

Bridges also help strengthen the core and improve posture.

Abdominal Exercises

Strong abdominal muscles can also help support and strengthen the pelvic floor muscles. Some recommended exercises include:

  • Planks: Start in a push-up position with your arms extended and toes on the ground. Hold for 30 seconds, then rest and repeat.
  • Leg Lifts: Lie on your back with your legs straight up in the air. Slowly lower them towards the ground, then bring them back up.
  • Bicycle Crunches: Lie on your back with your knees bent and hands behind your head. Alternate bringing each elbow to the opposite knee.

Remember to engage your pelvic floor muscles throughout these exercises for maximum benefit.


Incorporating bladder exercises into your daily routine can greatly improve and even prevent issues such as urinary incontinence. Whether it’s Kegels, squats, bridges, or abdominal exercises, consistency is key for results. Start slow and gradually increase the number of repetitions as your muscles strengthen.

Don’t forget to consult with a healthcare professional if you have any concerns or questions. Take care of your pelvic floor muscles and they will take care of you! Stay healthy and stay strong. Keep exercising regularly for a happy bladder and improved overall health.

Say goodbye to bladder problems and hello to a confident, active lifestyle! So what are you waiting for? Start incorporating bladder exercises into your daily routine today and reap the benefits tomorrow. Remember, your health is in your hands!