Easy Pelvic Floor Exercises for Bladder Weakness

Is your life is being affected by bladder weakness? Do you feel worried about going out and feel pressure to plan and search for nearby toilets. This is completely understandable, but you don’t have to let your life be ruled by bladder weakness. 

In this article, we will introduce some easy bladder control exercises that focus on your pelvic floor to help you with bladder weakness. Both men and women can practice and benefit from pelvic floor (Kegel) exercises to strengthen their bladder and help relieve bladder weakness symptoms. If you would like some inspiration on other types of bladder exercises you can do, check out our article on that here. 

Pelvic Floor Exercises Step by Step 

The pelvic floor is a set of muscles that supports pelvic function (bladder and bowel) and aids bladder control. Pelvic Floor (also referred to as Kegel exercises focus on lifting, holding and then relaxing the sphincters (these are the muscles that control the flow of urine).1 They are often recommended for pregnant women and those who have recently given birth. However, Kegel exercises can be practised by any men and women suffering from bladder weakness. Below is a step-by-step guide to some bladder control exercises that may help improve your symptoms. 

What is my ideal solution?

Basic Kegel Exercise  

This exercise is beneficial for everyone, from teens to the older person, men and women, those with bladder weakness and those without. It can be done with or without the addition of Kegel balls (weighted balls that help to improve muscle tone)2 and is quick and easy.  

  1. Sit in a comfortable position.  
  2. Lift and hold your sphincters for ten seconds. In order to do this, engage the muscles that you would use if you needed to stop urinating mid-flow. 
  3. Repeat ten times. Do this twice a day. 

Quick Contractions 

These will help enhance your pelvic floor’s reactions to sudden stresses from coughing, sneezing, laughing or exercising. 

  1. Sit comfortably with your knees slightly apart.  
  2. Lift and hold your sphincters as before, but only hold for one second at a time before relaxing.  
  3. Repeat Step 2 ten times twice a day. 


  1. Some people find it useful to combine their pelvic floor exercises with another habit, such as brushing their teeth. That way, you’re more likely to remember to do it! 
  2. Try building up your strength. If doing ten repetitions is uncomfortable, try five to begin with and slowly build up. Once you’ve reached ten, you can go even further if you wish. 
  3. If you prefer to do pelvic floor exercises in a gym or elsewhere and you are concerned about leakage during the exercises, sit on a towel. Furthermore,  iD has a wide range of discreet products you could use. 

Things to Avoid 

  1. Try not to pull your tummy in too far, squeeze your buttocks or hold your breath while doing these exercises as they will lessen their impact and may cause strain in other areas.3 
  2. Avoid more strenuous exercises, like heavyweight training or doing sit-ups with your legs in the air, until you have regularly performed the above exercises for several months. 

And if you still have concerns about bladder weakness issues, iD has a wide range of hypoallergenic, dermatologically-testedproducts you can trust? If you have any questions on the right iD product suggestion or advice you can always contact us on 0800 389 6185. 

Click here to find discreet, affordable products that will help you  live life in full view

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[1] “How to do pelvic floor exercises’, Medical News Today, 9 August 2018, Source: https://www.medicalnewstoday.com/articles/322720.php

[2] “How to Use Kegel (Ben Wa) Balls a Pro”, Healthline, 3 May 2018, Source: https://www.healthline.com/health/how-to-use-kegel-balls

[3] “Pelvic Floor Exercises for Women”, b&bf, n.d., Source: https://www.nhs.uk/planners/pregnancycareplanner/documents/bandbf_pelvic_floor_women.pdf