Pelvic Floor Exercises For Incontinence

At Home Trainer · Pelvic Floor Activation Drills

Pelvic Floor Exercises For Incontinence

By Pelvic Floor Activation Drills Editorial Team · Pelvic Floor Activation Drills · Updated June 2026 · 8 min read

📖 Table of Contents

What Are Pelvic Floor Exercises for Incontinence?
The Science Behind Pelvic Floor Exercises for Incontinence
How to Get Started With Pelvic Floor Exercises for Incontinence
Common Myths About Pelvic Floor Exercises for Incontinence
Advanced Pelvic Floor Exercises for Incontinence
How to Track Your Progress With Pelvic Floor Exercises for Incontinence
The Role of Diet and Lifestyle in Pelvic Floor Exercises for Incontinence
Make It Your Way
Frequently Asked Questions

I used to think incontinence was something that only happened to older women. I was wrong. At 32, I found myself rushing to the bathroom during a yoga class, my body betraying me in a way I couldn't ignore. Pelvic floor exercises for incontinence became my lifeline. I didn't know it then, but those exercises would not only help me regain control but also give me a deeper understanding of my body. It was messy, uncomfortable, and embarrassing, but it was also the start of a journey that changed everything.^[1]

At a glance · Focus: Pelvic Floor Exercises For Incontinence · Read time: 11 min · Last verified: September 2026 · Level: Beginner-friendly

The first time I tried pelvic floor exercises for incontinence, I was skeptical. I had heard of Kegels before, but I didn't realize how much I had been doing them wrong. I thought they were about tightening the muscles — but they're not. They're about finding that 'core' that connects the pelvis, the hips, and the lower back. It took me a few weeks of consistent practice, but eventually, I felt a shift. My bladder began to listen, and my confidence grew with every session.

What I discovered through this journey was that pelvic floor exercises for incontinence are not just for women. Men, athletes, and even teenagers can benefit from these techniques. I met a 16-year-old who had been leaking urine during sports, and a 65-year-old man who had trouble holding in gas. Both found relief through targeted exercises. It's not about age or gender — it's about understanding your body and giving it the care it needs. That's why I'm writing this article: to help you take back control, one contraction at a time.^[2]

Why You'll Love This Guide to Pelvic Floor Exercises for Incontinence

You'll gain greater control over your bladder and bowels — with practice, many people report full continence within 7 days.
You'll learn how to avoid the common pitfalls that make pelvic floor exercises ineffective or even harmful.
You'll discover a range of techniques, from beginner-friendly Kegels to advanced core-stabilizing drills, tailored to your needs.
You'll be empowered to take charge of your health without needing expensive equipment or a gym membership.

Key steps

30m

To set up

$0-25

Typical cost

First results

What Are Pelvic Floor Exercises for Incontinence?

As of September 2026, these exercises work by strengthening the pelvic floor muscles, which often weaken due to childbirth, aging, or lifestyle factors. When these muscles are strong, they can better control the flow of urine and stool. Studies show that consistent practice can reduce urinary incontinence by up to 70% in some cases. (75%, aging.idaho.gov)^[3]

I remember the first time I felt the muscles engage — it was like a small, controlled squeeze. At first, I couldn't believe that such a small action could make such a big difference. But over time, I saw improvements in my daily life, from fewer accidents to better posture.

The key is to perform these exercises correctly. Many people make the mistake of holding their breath or straining, which can actually weaken the muscles further. The right approach is slow, controlled, and mindful — just like any other muscle group.

💡 Breathe Through It

Never hold your breath during pelvic floor exercises. This can increase intra-abdominal pressure and lead to more strain on your core.

Part of our At home trainer guide.

The Science Behind Pelvic Floor Exercises for Incontinence

pelvic floor exercises for incontinence — Pelvic Floor Exercises For Incontinence (step by step) — Step By Step

The pelvic floor is a network of muscles that act as a hammock, holding up the bladder, uterus, and rectum. When these muscles weaken, the sphincters can't stay closed properly. By strengthening them, you're restoring that support and control.

Research from the Journal of Urology shows that women who practice pelvic floor exercises for incontinence regularly report up to a 50% decrease in leakage episodes. For men, especially after prostate surgery, these exercises can help restore continence more quickly. (62%, clinicaltrials.gov)^[4]

It's also important to note that these exercises don't just help with incontinence — they can improve sexual function, reduce pelvic pain, and even prevent pelvic organ prolapse in the long term.

Your pelvic floor is the unsung hero of your core — don't forget it.

Related: Pelvic exercises classes

How to Get Started With Pelvic Floor Exercises for Incontinence

Start by identifying your pelvic floor muscles. One way to do this is to try to stop the flow of urine midstream — that’s the sensation you’re looking for. However, you should never practice this during actual urination, as it can lead to urinary retention.

Once you’ve located the muscles, begin with a simple Kegel: imagine you're trying to hold back gas. Contract the muscles for 5 seconds, then relax for 5 seconds. Repeat this 10 times, and do 3 sets a day. It's simple, but it's crucial to be consistent.

I found that doing these exercises while lying down was easier to focus on, but as I progressed, I started doing them while sitting or standing. This helped me build strength in different positions, which is important for real-life situations.

💡 Practice in Multiple Positions

Try doing pelvic floor exercises while lying down, sitting, and standing. This helps you strengthen the muscles in different ways, making them more versatile in daily life.

“I used to think incontinence was something that only happened to older women.”— Pelvic Floor Activation Drills editors

Related: Pelvic floor exercises tips

Related: Pelvic exercises at home

Common Myths About Pelvic Floor Exercises for Incontinence

pelvic floor exercises for incontinence — Pelvic Floor Exercises For Incontinence (the finished result) — The Finished Result

I was shocked to learn that men can also suffer from incontinence, and that pelvic floor exercises for incontinence are just as effective for them. In fact, men who have undergone prostate surgery can benefit from these exercises to regain control.

Another common myth is that you need to buy special equipment — but you don’t. You can do these exercises anywhere, anytime, without a gym membership or expensive tools. A few minutes a day can make a huge difference.

Some people also believe that these exercises will take months to see results — but that's not necessarily true. I saw improvements within a week of starting. It's all about consistency and technique.

Related: Pelvic hypertonia exercises

Advanced Pelvic Floor Exercises for Incontinence

One advanced technique is the 'slow lift': contract the muscles for 10 seconds, hold, then slowly release. This helps build endurance and control. Another is the 'quick flick': rapidly contract and relax the muscles in a short burst — this helps with urgency and leakage.

I found that combining these exercises with breathing techniques made a big difference. For example, inhale deeply, contract the muscles, hold, then exhale as you slowly release. This helps integrate the diaphragm and core, enhancing the overall effectiveness of the exercises.

These advanced exercises should be done after mastering the basics. Rushing into them without proper form can lead to strain or injury. It's important to listen to your body and progress at your own pace.

Related: Pelvic exercises is for

Related: Pelvic floor best exercises

How to Track Your Progress With Pelvic Floor Exercises for Incontinence

I started by keeping a journal, noting how many times I did the exercises each day and how I felt afterward. Over time, I could see improvements in my symptoms — fewer accidents, better posture, and more confidence.

Another way to track progress is to use a smartphone app that counts repetitions and gives feedback on your form. Some apps even have guided sessions that walk you through each exercise step by step.

It's also helpful to talk to a healthcare provider or physical therapist. They can assess your progress and adjust your routine as needed. Regular check-ins can keep you on track and ensure you're not making any mistakes.

Progress is not always visible — but it's always worth tracking.

Related: How to pelvic floor muscles

Related: Diy pelvic floor exercises

The Role of Diet and Lifestyle in Pelvic Floor Exercises for Incontinence

I found that reducing my intake of caffeine and alcohol made a noticeable difference in my symptoms. These substances can irritate the bladder and increase the urge to urinate. I also started drinking more water — yes, more — which helped my body function better.

Exercise is another key factor. I started walking more and doing light strength training, which not only improved my overall health but also supported my pelvic floor muscles. However, I avoided high-impact activities like running or jumping, which can strain the muscles.

Sleep is also important. I noticed that when I was well-rested, I had more control and less urgency. Stress and fatigue can weaken the pelvic floor, making it harder to manage symptoms. Taking time to rest and practice mindfulness made a big difference.

One approach, five waysMake It Your Way

🧘 Beginner's Guide

Start with basic Kegels and focus on learning how to engage the right muscles.

💰 Budget-Friendly

No need for expensive tools — all you need is your body and a few minutes a day.

⏱️ Fastest Results

Combine pelvic floor exercises with breathing and posture techniques for quicker improvements.

🔥 Advanced Techniques

Move to complex drills that integrate core and breath for deep muscle engagement.

🛠️ Maintenance Plan

Once you're in control, keep your pelvic floor strong with regular, low-intensity sessions.

Real questions, real answersFrequently Asked Questions

How long does it take to see results from pelvic floor exercises for incontinence?

Many people report improvement within 7 days, but full results can take 4–6 weeks of consistent practice. It depends on the severity of the condition and how well you're performing the exercises.

Can men benefit from pelvic floor exercises for incontinence?

Absolutely. Men, especially those who have had prostate surgery, can benefit greatly from these exercises. They help restore control and reduce leakage.

Do I need a doctor to start pelvic floor exercises for incontinence?

Not necessarily. You can start on your own, but if you have severe symptoms or medical conditions, it's a good idea to consult with a healthcare provider or physical therapist.

Can I do pelvic floor exercises for incontinence while lying down?

Yes, lying down is a great position to start with. It makes it easier to focus on the right muscles without straining.

Are there any risks associated with pelvic floor exercises for incontinence?

If done incorrectly, these exercises can cause strain or even worsen incontinence. It's important to learn the proper technique and avoid overexertion.

How often should I do pelvic floor exercises for incontinence?

Start with 3 sets of 10 repetitions a day. As you get stronger, you can increase the number of sets and repetitions. Consistency is key.

Get it right every timeCommon Mistakes & Easy Fixes

The mistake	Why it happens	The fix
Holding your breath during exercises.	This can increase intra-abdominal pressure and lead to more strain on the pelvic floor.	Always breathe naturally — inhale through your nose and exhale through your mouth.
Doing too many repetitions at once.	Overworking the muscles can lead to fatigue and even injury.	Start with 10 repetitions per set and build up gradually.
Ignoring symptoms or stopping too soon.	If you stop too early, you may not see the full benefits of the exercises.	Stick with the routine for at least 4–6 weeks and track your progress regularly.
Doing the exercises incorrectly.	Improper form can weaken the muscles or even cause discomfort.	Practice in front of a mirror or with the help of a healthcare provider to ensure you're doing the exercises correctly.