If you find that you are leaking urine when you cough, laugh, jump, or sneeze, it may be a bit embarrassing, but it’s actually very normal. Many women experience pelvic floor weakness at some stage in their lives, and it’s absolutely nothing to be embarrassed about.
Your pelvic floor muscles are a crucial part of your body, as they help to support your bladder, bowel, and uterus (in women). When these muscles become weak or irritated, you may find that you begin to experience symptoms such as light leakage or a lack of control. The good news is that your pelvic floor muscles can be strengthened, just like any other muscle in your body.
By incorporating these exercises into your existing daily routine, you can begin to strengthen your muscles, improve control, and alleviate uncomfortable symptoms. In the next section, you will learn about five exercises that you can do at home, as well as information about how to correctly engage your pelvic floor muscles and when it may be necessary to speak with a medical professional.
Creating a Pelvic Floor Exercise Plan
The best thing about pelvic floor muscles is that you can activate them almost at any time and in any place. But it would be even more beneficial if you follow a planned exercise routine that targets these muscles.
While designing an exercise routine for your pelvic floor muscles, it is essential to know the status of your muscles. Some people have weak and low-tone pelvic floor muscles, while others have tight and tense pelvic floor muscles. Depending on your muscles, you will have to design your exercise routine.
If you have weak pelvic floor muscles (hypotonic), the aim would be to strengthen them. These muscles require regular strengthening exercises to make them strong and functional.
But if you have tight and tense pelvic floor muscles (hypertonic), the aim would be to relax them. In this scenario, it is as essential to learn how to relax your muscles as it is to learn how to strengthen them.
It is essential to know whether you have weak or tight pelvic floor muscles to design your exercise routine accordingly.
Exercises for Weak (Hypotonic) Pelvic Floor Muscles
If you find that your pelvic floor muscles are weak, the aim is to strengthen them, as well as increase their speed and control. In the opinion of women’s health physical therapists, one of the best exercises for this is a fast-paced Kegel exercise variation commonly referred to as “quick contractions.”
This exercise will help train your pelvic floor muscles to contract quickly, which is particularly beneficial if you experience urine leakage during coughing, sneezing, or laughing.
To start, lie on your back with your knees bent and your feet planted firmly on the floor. Once you are comfortable with the exercise, you can do it while sitting or standing.
The first step is to locate your pelvic floor muscles by contracting them slightly, as if you were trying to stop the flow of urine or gas. After you have located the muscles, take a normal breath in. As you exhale, contract your pelvic floor muscles quickly by pulling them upwards and inwards. Hold for a second, then release immediately.
Instead, concentrate on building the contraction to be strong but controlled. Breathe normally throughout the exercise and avoid contracting your abdominal muscles, thighs, and buttocks.
Perform this rapid contraction and release exercise 10 times consecutively. Once you have completed 10 repetitions, take a 10-second rest. The goal is to complete two to three sets of this exercise. With regular practice, this exercise can help your pelvic floor muscles better handle sudden pressure to prevent leaks.
Core and Pelvic Floor Exercises: Leg Slides and Marching
These two exercises are gentle yet powerful enough to help strengthen both your pelvic floor muscles and your deep core muscles.
Leg Slides
This exercise can help engage your pelvic floor muscles as well as the deep abdominal muscles that help support your spine.
To perform this exercise, you need to lie on your back with your knees bent and your feet flat on the floor. Your spine should be in a comfortable position, neither pressed flat to the floor nor arched too much.
Breathe in slowly. As you exhale, contract your pelvic floor muscles (as if you’re trying to halt the flow of urine) and your lower abdomen. When you feel your core muscles engage, slowly move one heel towards the floor, straightening your leg as much as you can without your stomach protruding or your lower back lifting off the floor.
Only go as far as you can while maintaining control over your core. Then, slowly return your heel to the starting position while taking normal breaths. This exercise should be done a few times on one side before moving to the other side.
The exercise should be done in a smooth and controlled motion.
Marching (Toe Taps)
Marching is another excellent exercise that can help strengthen your pelvic floor muscles and core stability.
To do this exercise, you need to start in the same position: lying on your back with your knees bent and your feet flat on the floor. Breathe in. As you exhale, contract your pelvic floor muscles and engage your core muscles.
Slowly raise one foot off the floor, lifting your knee towards a table top position (where your knee is higher than your hip and bent at a 90-degree angle). Hold your stomach muscles tight and keep your lower back stable. Then slowly lower your foot back down.
Switch to the other leg, alternating in a slow and controlled manner. The aim is to keep your pelvis fixed and avoid any discomfort or pain in your lower back. If you experience any discomfort, cut back on the movement.
Continue to alternate legs for about 12 to 20 repetitions in total.
Both of these exercises may seem easy, but they are actually very effective when done correctly.
Exercises for Tight (Hypertonic) Pelvic Floor Muscles
If your pelvic floor muscles are tight or overactive, the goal would be to release tension and gently stretch the muscles. Relaxing the muscles can make them more efficient when they need to contract.
Two exercises that can be done:
- Happy Baby Pose
This yoga stretch is a great way to open up your hips and release tension in your pelvic floor.
- Start by lying on your back with your knees bent.
- Draw your knees up towards your stomach, forming a 90-degree angle, with the soles of your feet facing up.
- Use your hands to grab your feet, either on the inside or the outside.
- Slowly spread your knees wider than your body and bring your feet up towards your armpits, with your ankles lined up over your knees.
- Heel your feet and press them gently into your hands.
- Diaphragmatic (Deep Belly) Breathing
This exercise will help you coordinate breathing with the pelvic floor muscles while also inducing relaxation and reducing stress.
- Lie on your back with your legs straight or sit in a comfortable position.
- Take a few moments to relax your body and release the tension.
- Place one hand on your chest and the other on your abdomen.
- Inhale slowly through your nose, and as you inhale, your stomach should rise while your chest remains stationary.
- Exhale slowly through your mouth.
When to Visit a Healthcare Professional
While it is possible to perform pelvic floor exercises on your own, some symptoms may need professional advice. You should visit a healthcare professional or a pelvic floor physical therapist if you have the following symptoms:
- Leakage of urine or stool
- Trouble passing bowel movements
- Pressure or pain in the pelvic area
- Bulge from the vagina or anus
- Painful urination
- Incontinence or trouble emptying your bladder
Even if your symptoms are not severe, it is always a good idea to seek professional advice to prevent your symptoms from worsening and to learn which exercises will work best for you.
The Bottom Line
Exercising and relaxing your pelvic floor muscles can help you with bladder control, core stability, and overall health. It is essential to practice proper techniques regularly, and you can also consult a pelvic floor therapist if you are not sure.
If you experience symptoms that impact your daily life and worsen over time, you should not wait to seek professional assistance.
Frequently Asked Questions
Are all pelvic floor exercises Kegels?
No, Kegels are a type of exercise, but many exercises, such as squats, lunges, and yoga poses, also target the pelvic floor.
Who should perform Kegels?
People with weak or low-tone pelvic floor muscles benefit from Kegels. However, if you have tight or overactive pelvic floor muscles, performing Kegels can exacerbate your symptoms, so it is best to consult a professional first.
Does contracting your buttocks help your pelvic floor?
No, Pelvic floor exercises isolate the pelvic floor muscles without contracting your glutes.
How long does it take to notice improvements?
It depends on your condition and how regularly you practice the exercises. Some studies have found improvements in as little as four weeks with regular practice.
What is the function of the pelvic floor?
Your pelvic floor holds your bladder, uterus, rectum, and intestines in place. It also regulates the passage of urine and feces, supports your hips and core, and is involved in sexual function.
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