2 for 1 Exercise Tips to Strong Pelvic Floor

If you're super serious about kicking your urinary incontinence out of your life, then you're going to need ways to care for your pelvic floor muscles along with kegels. A healthy lifestyle is always a plus in this category. Exercising is not the most exciting thing in the world, especially with urinary incontinence. But there are some very quick and easy exercises which can be handily adapted to strengthen the pelvic floor muscles along with Yarlap®. Check out these incontinence exercise twists and show your bladder who's boss!

This is an example of a bridge.

This is an example of a bridge.


Also referred to as “butt lifts”, this common exercise traditionally engages your core muscles and glutes; it's easy to include your bladder muscles in the mix given their proximity. Start this exercise out by lying on the ground, facing upwards, with your knees bent at a 90 degree angle and your feet flat on the floor. Breathe in and squeeze your glutes and pelvic floor muscles, as if you were doing a normal kegel. While keeping your feet flat on the ground (your knees will bend some, do not worry), raise your hips high off the ground; your body should be a straight, diagonal line from your shoulders to your knees. Hold that position for a second or two and relax, breathing out as you come down. Want a six-pack in addition to a leak-proof bladder?

Wall Squats

This appropriately named exercise begins with your back leaning against the wall and your feet spread apart so that they are in line with your shoulders. In a normal squat, you'd simply lower yourself down slowly until your knees are bent at a 90 degree angle, but here's a little twist for those of you with incontinence simply squeeze your bladder muscles as you bend your knees, and relax them when you come back up again. The pelvic floor muscles are engaged much more so than they would be otherwise.

These two incontinence exercises for women are terrific examples of low-effort ways to enhance your experience with the Yarlap. Once you’ve gained your continence and muscle control. You want to have the next challenge in total body workout? Just take a deep breath and remember these simple exercises.

Remember to stay active. There has been research that shows maintaining a healthy weight can reduce the risk of urinary incontinence episodes. Try to add these exercise twists to your yoga, or walking routine.

Charlotte BeeComment