Incontinence Exercises You Can Practice at Home

Exercises for incontinence can help retrain your bladder, strengthen your pelvic floor, and improve your capacity to stop leaks, so don’t let incontinence control your life.

You can strengthen your pelvic floor in a variety of ways that don’t involve hitting the gym, which is great news. Both men and women might benefit from doing pelvic floor exercises at home.

Symptoms of Urinary Incontinence

Incontinence of any kind is described as an inability to control the voiding of one’s bladder.

Physical activity or movement can trigger urine incontinence, a condition known as stress incontinence. Laughing, coughing, sneezing, lifting heavy objects, or exercising may all cause you to leak pee. Such actions, most frequently sneezing, cause bladder leakage. Postpartum women, in particular, are at increased risk for developing stress incontinence symptoms.

Urge incontinence is characterized by an unexpected need to urinate, followed by a similarly unexpected constriction of the bladder, which then causes a leak. This may trigger a complete emptying of the bladder. Many patients with urge incontinence leak urine because they are unable to get to a toilet in time when the need comes.

Overactive bladder (OAB) and overflow incontinence are two additional prevalent kinds of incontinence.

Pelvic floor strengthening exercises

Exercises that focus on the pelvic floor muscles can help you go longer without needing to urinate.

To improve urinary flow, incontinence, and sexual function, it is important to strengthen the muscles of the pelvic floor, which support the organs of the urinary system, including the bladder, uterus, small intestine, and colon.

Include the below pelvic floor muscle strengthening movements in your daily workout program to reap the full benefits.


When done regularly, Kegel exercises can strengthen the pelvic floor muscles sufficiently to halt urination in progress. Although this activity is more commonly associated with females, males can reap the same benefits.

They aid in healing after childbirth or prostate surgery and avoid a prolapse of the uterus or bowel.

Instructions for performing Kegels:

It’s important to isolate the muscles that contribute to the urination process. After that, clench your muscle fibres as tightly as you can and try to maintain that position for three to five seconds. As a result, you should feel as though your muscles are expanding and expanding upward, and then, pause for a few seconds. Once your muscles have acclimated to the exercise, you’ll be able to hold the position for longer.


Squats are a more challenging workout, but they provide benefits for both men and women, including strengthening the pelvic floor and buttocks. It’s certainly something to try if you’re in a position to do so physically. However, you should refrain from any exercise until you have fully recovered. To be safe, you should check with your doctor before beginning even light exercise.

Squaring the circle:

Put both feet firmly on the ground, hip-width apart. Slowly squat down so that your buttocks are pointing toward the floor. Keep your head up and lean forward ever-so-slightly. To avoid injury, make sure your knees are on the ground. Keep your buttocks and pelvic floor tight as you progressively rise to a standing posture. Rest for a few seconds between sets and perform this exercise 10 times. Take a break in between each set.


 The bridge mostly targets your glutes but assists with the pelvic floor as well. What’s the harm in having strong buns and less constipation?

As a reminder of the bridge:

Bend your knees, place your feet flat on the floor, and relax your arms by your sides as you lay face up on a yoga mat or a soft, comfortable surface. Pull your buttocks and pelvic muscles tight and elevate your buttocks several inches off the ground. Hang there for 5-10 seconds. Relax your muscles and slowly lower your buttocks back to the ground. Repeat this method up to 10 times and relax in between each rep. You should aim to do three sets of reps per day, with a short break in between.


 The squeeze and release is your secret weapon when it comes to training your pelvic muscles to respond swiftly. In an emergency, this is a good way to seal leaks!

To pinch and release:

To relax the muscles that regulate urination, find a comfortable sitting or standing position. Squeeze your pelvic muscles as quickly as possible and instantly release them without attempting to hold the position. Wait 5-10 seconds before continuing. Ten to twenty repetitions of contracting your pelvic muscles are recommended. Repeat this process thrice a day. Extra Advice for Incontinence. You don’t have to rely entirely on incontinence exercises to lessen your symptoms.

Making these minor adjustments to your daily routine can reduce stress on your urinary system and give you more control over your leakage problem.

Maintain a nutritious diet. Avoid consuming excess sweet, fried, fatty, or spicy foods that may upset your stomach. Instead, obtain lots of fiber, fruits, and vegetables to add volume to your stool.

Try to be as active as possible by exercising moderately several times per week. Performing aerobic exercises like yoga, brisk walking, swimming, or utilizing an elliptical machine will help you get in shape and maintain it.

Always have the necessary equipment on hand. You may require incontinence products in order to confidently collect all liquids and odors if they occur. Insurance may help cover the cost of the materials you need, so don’t go without treatment just because you can’t afford them.

Train your bladder by using it regularly. This may help you hold off on restroom breaks when you feel the need to go. Holding the position for one minute is a good place to start; as your muscles get stronger, you can increase that time.

Communicate regularly with your medical provider. Information about urinary health and a strategy for coping with symptoms can be obtained from a healthcare provider.

While these exercises can help strengthen your pelvic floor, incontinence products are also an excellent choice. Leaks can happen at any time, and when they do, adult pull-on or bladder control pads can help. With the help of easily available incontinence products online, you no longer have to worry about wasting time in the traffic to buy your incontinence supplies. You can choose online the best incontinence products according to your choice and requirements without any hassle.