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3 Exercises to Prevent Urinary Leakage

Has urinary leakage made the “sneeze and cross” second nature?

If so, you’re not alone.

In this blog, we’ll discuss the prevalence of urinary incontinence, its causes, and most importantly, we’ll guide you through three exercises that can improve your pelvic floor strength and prevent urinary leakage.

Urinary leakage or incontinence is a common issue that affects millions of women around the world. It can be a source of embarrassment and discomfort, often leading women to suffer in silence.

However, it’s important to understand that you are not alone, and there are effective ways to manage and alleviate this condition.

Urinary leakage or incontinence can occur in various forms, including stress incontinence (leakage when coughing, sneezing, or exercising), urge incontinence (a sudden, intense need to urinate followed by involuntary urine loss), and mixed incontinence (a combination of both stress and urge incontinence).

It’s essential to remember that this condition is not a sign of weakness or failure — it’s a common issue that many women face at some point in their lives.


Causes of Urinary Leakage

Urinary leakage or incontinence can have several underlying causes, including:

Weakened Pelvic Floor Muscles: The pelvic floor muscles play a crucial role in supporting the bladder and controlling urine flow. Weakness in these muscles can lead to urinary leakage.

Hormonal Changes: Events like pregnancy, childbirth, menopause, and hormonal fluctuations can affect the strength of the pelvic floor muscles.

Obesity: Excess weight can put pressure on the bladder and surrounding muscles, contributing to incontinence.


Exercises to Manage Urinary Leakage

Now, let’s explore three exercises that can help you strengthen your pelvic floor muscles and regain control over urinary leakage.

These exercises are simple, effective, and can be done in the comfort of your home:


Kegels target the pelvic floor muscles directly.

To perform a Kegel, start by identifying the muscles you use to stop the flow of urine midstream.

Contract these muscles and hold for 3-5 seconds, then relax for the same duration.

Repeat this cycle 10-15 times, gradually increasing the duration of your contractions.


Bridge with a Ball Between the Knees:

Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

Place a small exercise ball or cushion between your knees.

Squeeze the ball between your knees as you lift your hips off the ground, creating a bridge shape with your body.

Hold this position for 3 seconds, then lower your hips.

Repeat the bridge exercise 10-15 times.


Bird Dogs:

Begin on your hands and knees in a tabletop position.

Extend your right arm forward and your left leg backward, maintaining a straight line from your hand to your heel.

Hold this position for 3 seconds while engaging your core muscles.

Return to the starting position and switch to the opposite arm and leg.

Repeat this exercise 10-15 times for each side.


Remember that consistency is key when it comes to managing urinary leakage through exercise.

These exercises can significantly strengthen your pelvic floor muscles, which in turn can improve bladder control.

You are not alone in your journey, and there is no need to suffer in silence. With the right knowledge, support, and exercises, you can take control of your urinary leakage and enjoy a better quality of life

Want more safe and effective exercises to build leg strength?

Strengthen your legs without feeling exhausted, overwhelmed, or injured with our Fall Flex 30-Day Fitness Challenge!

Using our new indi app, Fall Flex will help you establish a routine, build strength, and boost your energy — all while supporting a great cause! All proceeds from this donation-based challenge benefit cancer research at Roswell Park.

Fall Flex runs November 1st – 30th and will culminate with a live fitness event!

Click below to register: