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Incontinence Exercises To
Build A Strong Pelvic Floor Stopping Bladder Leaks

Incontinence exercises are a natural way to relieve urinary incontinence.

Incontinence Exercises naturally helps build a strong pelvic floor lifting and supporting the bladder. The pelvic floor and core muscles are interrelate, doing kegel and core exercise can stop urine leakage.

Pelvic Floor Muscles And
Bladder Control Go Hand In Hand

Incontinence Exercises naturally helps build a strong pelvic floor lifting and supporting the bladder.

Pelvic floor and core muscles interrelate, so combining kegel and core exercise builds the muscles strength around the pelvic floor in a shorter time, stopping urinary incontinence leakage quicker.

Weak pelvic floor muscles can not hold the pee in the bladder and therefore it leaks out. The pelvic floor muscles are part of the foundation of our body’s core. These muscles help to stabilize and keep the pelvic floor lifted and strong supporting the organs of the lower abdominal cavity, like the bladder and uterus.

What Incontinence Exercises Help To Stop The Bladder From Leaking?

  •  Kegel Exercises: These exercises involve contracting and relaxing your pelvic floor muscles. They help strengthen these muscles which support your bladder and bowel.
  • Squats: This universal exercise strengthens several muscles, including the pelvic floor.
  • Pilates: The exercises involved in Pilates focus on core strength, which incorporates the pelvic floor muscles as well.
  • Yoga: Certain yoga poses like the bridge, wall squat, and warrior can help strengthen the pelvic floor.
  • Regular Physical Activity: Regular moderate-intensity exercise can strengthen a variety of muscle groups, including the pelvic floor.
  • Healthy Diet: Consuming a balanced diet helps maintain general health, which in turn supports muscle health and strength.
  • Avoiding Heavy Lifting: Regularly lifting heavy items can strain the pelvic floor muscles.
  • Core Exercises: Certain abdominal exercises such as planks can help to strengthen your pelvic muscles.
  • Maintaining Proper Posture: Correct posture can contribute to the strengthening of pelvic floor muscles over time.

Picture Of A Strong Pelvic Floor
Verses A Weak Pelvic Floor

Picture of a strong pelvic floor compared to a weak pelvic floor that allows pee to escape.

Pelvic Floor Muscles Interrelated
With Our Core Muscle Group

When the pelvic floor muscles are weak or damaged, sagging, the integrity of the openings of the urethra, vagina, and anus can be compromised causing lack of bladder control and peeing.

The best incontinence exercises are pelvic and core strengthening exercises combined together. Planking exercises strengthen the deep muscle group of the body’s core which helps support the bladder.

The pelvic floor muscles interrelate with the core muscles group, the deep muscles of the back, sides, hips, butt and abdomen.

As we age this group of interrelated core muscles, tendons and ligament become weak and this action can lead to more than just urinary incontinence, it can also cause the organs to drop into the pelvic floor causing a prolapsed uterus or bladder.

Maintaining a strong pelvic floor and/or building this muscles group back up keeps the bladder from falling, and incontinence exercises are a great way to do this.

The best incontinence exercises are pelvic and core strengthening exercises combined together. Planking exercises strengthen the deep muscle group of the body’s core, where as crunches and sits ups do not.

There are many great benefits to keeping this group of muscles strong with planking exercises and Women'sHealth.com has a list of 30 Plank Variations that you can try.

Core muscles not only help keep our balance, agility, a tight flat stomach, curvy sides, and lifted internal organs, but they also help reduce back pain.

When the pelvic floor muscles become weak and stops working in concert with the core muscles of the abdomen, sides, hips, butt and back, structural imbalances occurs leading to abdominal and back pain, as well as erectile dysfunction in men and sexual dysfunction in women, among other health problems.

Strengthening The Pelvic Floor
Naturally With Kegel Exercises

First, you must be certain you are using your kegel muscles, otherwise your efforts will be fruitless. To find your kegel muscles stop the flow of your urine a few times these are your kegel muscles.

Do not use this method to practice kegel muscle exercises as the constant stopping and flowing of urine can weaken the pelvic floor instead of strengthening it. You can do these exercise while sitting, standing or laying down anytime, anywhere and many times per day.

Both exercises: core strengthening and kegel exercises can be done together helping to maintain and build up a strong pelvic floor to stop the bladder from leaking.

Pelvic Floor and Core Strengthening Exercises To Help Get Your Bladder Problems Under Control

Pelvic Floor Training With Kegel Weights

Pelvic floor training with Kegel weights, Ben Wa balls or Kegel balls. Kegel weights products work well for focused pelvic floor strengthening and are very convenient.

Ordinary kegel exercises work just fine, as do many core exercises. However, kegel weights focus on kegel muscles. They provide an alternative to those that can not do kegel or core exercises or just want the convenience of the kegel weights.

How To Use Kegel Weights
For Incontinence Exercises

You can use kegle weights to strengthen the pelvic floor in one of two ways after you insert the weights into the vagina:

  • Hold the weights in place: while going about your daily activities for how ever long you feel comfortable however, do not keep the weights inserted for an exended period of time. Always follow the manufactures guidelines. Longer is not neccessarily better. A few minutes at a time can work wonders, too.
  • Do kegel exercises around: the weights by tightening your pelvic floor muscles, you should feel the weight lift as you squeeze.

If you opt for the Ben Wa Balls they should not be used during pregnancy or while recovering from childbirth.

Make sure to avoid porous materials to lessen risk of infection. And make sure you clean your weights after every use.

Kegel And Pelvic Floor Exercise Variations

  •  Planking: The most effective for building a strong core to lift the bladder and stop pee from leaking.
  • Pilate Kegel Exercise: If this exercise is done correctly you can feel the kegel muscles working.
  • Kegel Weights: They are super convenient because you can use them while doing just about anything. In fact, they work better if you carry on with your daily home activities while wearing them. This is a very convenient and effective incontinence exercise.

Kegel Weights Are A Convenient
And Effective Pelvic Floor Exercise
For Urinary Incontinence

These kegel weights are suitable for individuals ranging from beginner to expert level. Just 15 minutes a day of using these weights can replace 100 Kegels. Made from BPA-Free approved silicone & 100% waterproof.
View On Amazon

Other Things You Can Do
To Help With Incontinence Problems

Quitting smoking - Smoking for most can lead to a chronic cough and this puts excessive strain on the pelvic floor muscles. If you find it hard to quit smoking, this article might be able to help.

Losing weight - The excess body weight from fat puts undo pressure on the pelvic floor muscles. If you want a convenient and healthy way to help you lose weight check out dieting made easy.

Remember, when exercising be sure to drink plenty of fresh clean healthy water. And wearing  shock absorbing shoes helps to relieve the stress and pressure impacts from the joints and muscles.

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