Page Header Page Content Page Footer
For a better experience on always.com, please enable JavaScript in your browser.
  • Part of the P&G Family
  • P&G Good Everyday
  • Tampax
  • Always Discreet
United English
close
Please select a location
  • Asia
  • Chinese Mainland – Greater China
  • Hongkong SAR – Greater China
  • India
  • 日本
  • 대한민국
  • Philippines
  • Taiwan – Greater China
  • Europe
  • Deutschland
  • France
  • Portugal
  • Россия
  • Spain
  • Türkiye
  • United Kingdom
  • North America
  • Canada (English)
  • Canada (Français)
  • México
  • USA (English)
  • South America
  • Brasil
  • Africa
  • Republic of South Africa
  • Kenya
  • Egypt
contact us
sign in   register
Signing out
Do you want to continue? Continue
Always
Search
  • Shop Products
    • Menstrual Pads
      • Menstrual Pads
      • Infinity Pads with FlexFoam
      • Pure Cotton Pads with FlexFoam
      • Radiant Pads
      • Special Pads for Teens
      • Ultra Thin Pads
      • Maxi Pads
      • Overnight Pads
      • Pure Pads
      • All Pads
    • Daily Liners & Wipes
      • Daily Liners
      • Regular Liners
      • Thin Liners
      • Long Liners
      • All Liners
      • All Wipes
    • Period Underwear
      • Always ZZZ Disposable Overnight Period Underwear for Women
      • Overnight Underwear
    • Bladder Leak Protection
      • Bladder Leak Protection
      • Leaks can't stop you now! Find Liners, Pads and Underwear for sensitive bladders at AlwaysDiscreet.com
      • Shop Always Discreet >
    • Shop all products >
  • About Us
    • We Care About Ingredients
      and Safety
      • We Care About Your Safety
      • What are Always products made of?
      • What are Always FlexFoam pads made of?
      • What are Always Liners made of?
    • We Care About the Environment
      • We Care About the Environment
      • Sustainable Manufacturing
      • You Can Help: Tips for Proper Disposal
    • We Care About All Women & Girls
      • We Care About All Women & Girls
      • Empowering through Puberty Education
      • Our Epic Battle #LikeAGirl
      • Helping #EndPeriodPoverty
      • Helping Girls Around The World
      • Always COVID-19 Response
      • Period Protection covered by FSA and HSA
      • It’s Time To Talk - MHH in the U.S.
    • Learn about all of Always's sustainability efforts here >
  • Tips & Advice
      • Choosing a Pad
      • Your (First) Period
      • Puberty 101
      • Parents & Carers
      • "The Talk"
      • Pregnancy
      • Feeling Fresh Every Day
      • A Sensitive Bladder
      • See all tips & advice
    • See all tips & advice
  • Period Calculator
      • Use our period calculator
  • Rewards & Offers
  • Home //
  • Tips & Advice //
  • A Sensitive Bladder //
  • Easy Pelvic Floor Muscle Exercises for All Women
Print

Easy Pelvic Floor Muscle Exercises for All Women

Pelvic floor exercises are an important part of keeping your body strong and healthy! These simple exercises can help strengthen your sensitive bladder.

Recommended 17 Times Recommend
Instagram Pinterest Facebook Twitter

YOU'RE ABOUT TO LEAVE ALWAYS

Before you go, you should know: The site where you're going may have different privacy practices than P&G. You may want to look at their policies.

Any personal info you provide on the other site will be managed by their privacy policy.

Share on

EmailShare

SHARE THIS IN AN EMAIL

Easy Pelvic Floor Muscle Exercises for All Women

There are (#) errors on this page.
Email Service Unavailable
   
   
   
   
Send
Cancel

WE SENT YOUR EMAIL!

Your friend should get it any second.

Back to Always.com >
Pelvic Floor Muscle Exercises

Urinary incontinence can make you feel out of control, but we’re here to tell you: you’re not. There are many types of physical therapy that can help treat both stress incontinence and urge incontinence. One type, pelvic floor exercises, help strengthen your pelvic floor.

Pelvic floor exercises are easy and you can do them anytime, anywhere. Just follow this simple how-to to start strengthening your pelvic floor musclesright now!

How to do Pelvic Floor Exercises

You can start toning your pelvic muscles as you read. Just follow these simple steps.

  • Squeeze the muscles that you use to stop your urine flow. Make sure to focus on only your pelvic muscles. Now pretend your vagina is a lift and you are going upwards. Be careful not to squeeze the muscles of the leg, buttock or abdomen instead.
  • Hold for at least 4 seconds. The more often you do this, the “higher” you can go. Try holding for up to 10 seconds..
  • Slowly exhale through your mouth and gradually release the hold. Repeat 10–20 times in a row at least 3 times a day.
  • You can test your pelvic floor muscles with a simple stop-start test. When using the bathroom, begin to urinate and cut off the flow by contracting the muscles. If you experience better control than before, you know the pelvic floor exercises are working.
Making pelvic floor exercises a routine

Here are some ideas for fitting pelvic floor exercises into your schedule. Try to work your pelvic floor exercises into existing routines to help make your pelvic floor stronger. That way, you can use it when you need it.

  • Driving. As long as your pelvic floor exercises don’t distract you from driving, flex and release on your way to the grocery store, as you leave the bank, or en route to any other errands you run regularly.
  • Cooking. Try to focus on your pelvic floor muscles as you carry out simple, routine cooking tasks, like stirring a pot or washing up dishes.
  • Watching TV. Have favorite programs you never miss? Exercise as you view–no one around you even knows you’re busy re-claiming control of your bladder!
  • work. Do you work at a desk for extended periods? Use any downtime to work out those pelvic floor muscles.
  • Reading. Whether it’s the morning paper or that newest novel you can’t put down, reading as you exercise helps your repetitions fly by.
  • Bedtime. As you wind down each night, finish your last set of pelvic floor exercises before drifting off to sleep.

If you’ve tried and have trouble doing pelvic floor exercises, you may want to see a physical therapist who specializes in women’s pelvic health. A physical therapist may suggest biofeedback. Biofeedback is a training technique that may be useful if you have problems locating the correct muscles. With biofeedback, you're connected to electrical sensors that help you receive information (feedback) about your body (bio). This feedback helps you focus on making subtle changes in your body, such as flexing your pelvic muscles, more successfully.

What’s next?

After 4 to 6 weeks of working out your pelvic floor muscles regularly, you may start to notice an improvement in your urinary incontinence symptoms.

If you’ve made a habit of pelvic floor exercises and don’t notice an improvement in your adult incontinence symptoms, it’s time to talk to your doctor. He or she may recommend combining pelvic floor exercises with other treatments like sensitive bladder training or other medications, devices, or procedures to help you manage your incontinence.

RELATED ARTICLES

Myths about urinary incontinence
5 Myths About Urinary Incontinence
Living Well With a Sensitive Bladder
Living Well With a Sensitive Bladder
How to Talk to Your Partner About Bladder Sensitivity
How to Talk to Your Partner About Bladder Sensitivity

RECOMMENDED PRODUCTS

  • Always Xtra Protect Long Daily Liners

    Always Xtra Protection Daily Liners, Long

    Star Rating
    ( 95 )
  • Always Maxi Size 5 Extra Heavy Overnight Pads with Wings, Unscented

    Always Maxi Size 5 Extra Heavy Overnight Pads with Wings, Unscented

    Star Rating
    ( 260 )
  • Always Maxi Size 1 Regular Pads with Wings, Unscented

    Always Maxi Size 1 Regular Pads with Wings, Unscented

    Star Rating
    ( 125 )
Keep it Discreet

Learn More >
  • CONNECT WITH US
  • Facebook
  • Twitter
  • YouTube
  • Instagram
  • SHOP MENSTRUAL PADS
  • Infinity Pads with FlexFoam
  • Ultra Thin Pads
  • Maxi Pads
  • Overnight Pads
  • Special Pads for Teens
  • Pure Pads
  • SHOP DAILY LINERS
  • Regular Liners
  • Thin Liners
  • Thong Liners
  • Long Liners
  • Special Liners for Teens
  • SHOP ALWAYS WIPES
  • Always Feminine Wipes
  • Always Radiant Wipes
  • MORE
  • Tips & Advice
  • Period Calculator
  • Offers
  • ABOUT US
  • We Care About Your Safety
  • We Care About the Environment
  • We Care About All Women & Girls
  • HELP & SUPPORT
  • Contact Us
  • Smartlabel For ingredients and more, select a product.
  • Related P&G Products:
  • P&G Everyday
  • |
  • Tampax
  • |
  • Always Discreet
    • BBB
  • Privacy
  • CA Privacy
  • Careers
  • Site Map
  • AdChoices Ad Choices
  • Terms & Conditions
  • © 2021 Procter & Gamble
  • Do Not Sell My Personal Information
close

close