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Do you have a “knee-jerk” reaction when you sneeze or cough? Do you often feel like you are not fully emptying your bladder? Have difficulty with bowel movements, experiencing constipation and/or straining during urination? If so, it is possible that your pelvic floor muscles are weak. You may need to do some exercises to strengthen these muscles. 

The following post will give 5 exercises that can help build the strength of pelvic floor muscles:  

1) Kegels

Kegels are performed by contracting the pelvic floor muscle for 10 seconds and then releasing it. You can do these exercises in any position, sitting, standing or laying down.

2) Cat Stretch

strengthen your pelvic floor

To perform this stretch you’ll first kneel on your hands and knees with your head down. Next, you will press your hands into the ground and round your spine up off of the ground like a cat until you feel a slight stretch in your low back. Hold this position for a few breaths before lowering yourself back onto the ground by rounding your back like a cow.

3) Side plank

core and pelvic floor exercise

A side plank is an exercise where you lie on your side, hold your body up by placing one hand at the edge of the mat (or ground) and stretching the other arm overhead.

4) Bird Dog

The bird dog exercise strengthens your back and core muscles, encourages a neutral spine position, and relieves low-back pain.

5) Bridge

Squeeze your glutes and abs, then lift up your hips so that you are in a straight line from knees to shoulders. Hold for two seconds, then slowly lower back down to the floor while contracting your glutes and abs.

If you’ve struggled with bladder leakage, it’s possible that your pelvic floor muscles are weak. When the pelvic floor muscles become weakened or overstretched they can lead to incontinence. Fortunately, these exercises listed above can help strengthen your pelvic floor so as not to experience any more bladder leaks!


Gavin Walsh
Gavin Walsh

A British fitness and fat loss magician that helps men and women lose the jelly from their belly pronto. Gavin is the head coach here at Body Fixers and has been featured in the likes of Men's Health, Women's Health and Men's Fitness, as well appearing on British TV several times with delightful nuggets of fitness and fat loss wisdom.