Can Pelvic Floor Exercises Help with Incontinence Control?

If you’re dealing with incontinence, you might be wondering if there are real solutions that fit into your daily routine.

Pelvic strengthening routines are often recommended as a first step in managing leaks. But how effective are they? Who are they for? And how long does it take to see results?

This article will explain pelvic floor exercises and how they support incontinence. 

What are Pelvic Floor Strengthening Routines?

Pelvic floor exercises, also called Kegels, are simple movements that target the muscles at the base of your pelvis, specifically the pubococcygeus (PC) muscles.

These muscles help control your bladder, support bowel function, and regulate sexual health. When they’re weak, everyday actions like coughing, sneezing, or laughing can trigger leaks.

These exercises can improve bladder and bowel control and reduce leaks by strengthening your pelvic floor.

Step-by-Step Guide: Pelvic Floor Exercises for Bladder Control  

Pelvic floor routines are simple to do and can be done almost anywhere. Here is a step-by-step guide to help you get started:

• Locate the Right Muscles: To find your pelvic floor muscles, try stopping the flow of urine mid-stream. The muscles you engage to do this are the ones you'll be working.
  
  

• Start with Basic Contractions: Lie on your back with knees bent and feet flat. Take a deep breath in. As you exhale, gently tighten your pelvic floor muscles. Hold the squeeze for 5 seconds, then relax for 5 seconds. Repeat 5 to 10 times.
  
  

• Build Strength Gradually: Increase the hold time to 10 seconds with 10 seconds of rest in between as you gain control. Work up to 15–20 repetitions per session.
  
  

• Try Different Variations: Add quick pulses by doing rapid squeezes (called "fluttering") for 5 seconds, then rest. You can also try doing them while sitting, standing, or walking.
  
  

• Make It Part of Your Day: Consistency makes the biggest difference. Aim for three short sessions daily while brushing your teeth, watching TV, or during a break.

Bonus tip: A healthy diet can also support bladder control. Include foods like apples, berries, oats, and lean proteins in your meals to support pelvic health from the inside out.

How to Strengthen Pelvic Muscles for Bowel Incontinence

Pelvic floor exercises can also help manage bowel incontinence, which happens when it's difficult to control bowel movements.

Here are a few simple ways to strengthen your pelvic floor muscles for better bowel control:

• Use Deep Breathing: Controlled breathing helps you connect with your pelvic floor. As you inhale, let your belly expand and allow your pelvic floor to relax. 

As you exhale, gently tighten the muscles. Repeat for a few minutes each day.

• Target the Anal Sphincter: To strengthen the muscle that controls bowel movements, squeeze your anus like you’re trying to hold in gas. 

Hold the contraction for 5–10 seconds, then relax. Repeat 10–15 times.

• Give It Time: You may need several weeks or longer of regular practice to notice a difference. Stay consistent and be patient with the process.

While building muscle strength, it’s smart to use fecal incontinence products like adult briefs or absorbent pads to manage any accidents. 

Support for Incontinence Available at MyLiberty.Life

Whether you’re just starting pelvic floor exercises or managing leaks day-to-day, having the right products makes all the difference.

MyLiberty.Life offers a wide range of incontinence solutions such as adult diapers, pads, briefs, liners, guards, and protective underwear designed to meet different needs, from light leaks to full protection.

Shop our collection today.

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