3 Core Exercises to Strengthen Pelvic Floor Muscles and Prevent Incontinence

Strengthening the core muscles of the body may provide relief from urinary leakage.

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Many women over 40 may experience embarrassment from urinary leakage when sneezing, laughing, or lifting heavy objects. Proper exercise can help strengthen the pelvic floor muscles and reduce the occurrence.

Several factors relate to common female urinary incontinence, including pelvic floor muscle relaxation caused by childbirth, hormonal changes before and after menopause affecting the elasticity and function of pelvic floor tissue, and aging or long-term sitting that leads to muscle loss. These conditions cause weakness in the pelvic floor muscles that support the bladder and control urine flow, resulting in urinary incontinence.

Women’s pelvic floor muscles are deep core muscles surrounding the vagina and urethra. Kegel or levator ani exercises are commonly used to strengthen them. However, the levator ani muscle is difficult to monitor, and many people perform Kegel exercises incorrectly, limiting their effectiveness.

Strengthening all of the core muscles, including those in the pelvic floor, provides more than Kegels alone. Strong core muscles can prevent urinary incontinence and also tone the body.

3 Effective Exercises to Prevent Urinary Incontinence

1. Leg Lifts

Straight leg lifts are highly effective in preventing urinary incontinence. Lifting your legs requires a pull from your back. When you move your legs down without touching the ground, you strengthen your lower abdominal muscles. This exercise is ideal for strengthening the lower abdominal muscles and back core, helping to support the pelvic structure.

Step 1: Lie flat on a flat surface with your lower back close to the ground without any gaps.

Step 2: Inhale and lift your legs to a 90-degree angle.

Step 3: When exhaling, lower your legs to just aove the ground.

It is recommended to perform 20 repetitions in one set and three sets per day.

Those with a strong core can challenge themselves by keeping their legs straight, or by crossing their ankles to increase the difficulty of the leg lift.

2. Side Plank

The side plank targets the sides of the abdomen and pelvis, improves stability, and overall core strength.

Step 1: Lie on your side with your elbow under your shoulder, feet stacked, and your body in a straight line. Place your upper hand on your hip.

Step 2: Lift your hips off the ground, engaging your core muscles. Keep the line of the upper side of the body straight.

It is recommended to start with 30 seconds each side, and gradually increase the duration according to one’s capability, and do it three times a day.

3. Stand on Tiptoes

The tiptoe routine isn’t one to be underestimated. It engages body’s ability to stand still with deep core control—a hidden version of core training.

Tip: Beginners can hold on to a wall or the side of a table, or chairs, to prevent falling.

Step 1: Stand straight, squeeze your buttocks and contract your abdomen, and slightly tuck your tailbone.

Step 2: Move your body’s center of gravity slightly forward. Let your shoulders drop naturally and keep your head straight with a feeling of pulling up as you rise onto your toes.

Step 3: Stand on your toes for 30 seconds. Gradually increase the holding time according to your ability.

Step 3: Land your heels gently. To maintain balance, keep your center of gravity stable without leaning back.

Core training can effectively prevent the occurrence of urinary Incontinence. Start today to regain confidence and control over your body.

Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.