Your Guide to Pelvic Floor Exercises for Bladder Health

Ever wondered what it would be like to have a nice workout without worrying about leaks?

You may have heard that pelvic floor exercises may be a great addition to your doctor's advice, and if you're just starting out, things may feel a bit overwhelming.

Let's explore different exercises for incontinence, how they could help with bladder control, and how you could work out without worrying about leaks.

What Is the Pelvic Floor and Why Does It Matter for Bladder Control?

Your pelvic muscles are like a supportive hammock; they form part of your core muscles. They help hold up your bladder and other pelvic organs, so when you pee, cough, or lift something heavy, you don't experience leaks or dribbles.¹

When these muscles get weak, you might notice leaks.¹ While it's a good choice to turn to Kegels, there are other bladder-friendly workouts that could also help with incontinence.²

Pelvic Floor Exercises (Kegels): How to Do Them Correctly

Kegels are simple exercises you could do anywhere, sitting, standing, or even lying down.³

But to get the most benefit, you need to do them regularly and correctly.⁴

You can start by finding the right muscles; here's how:

• Imagine you're trying to stop peeing midstream or holding in gas.³
• Feel that inward lift and tighten? That's your pelvic floor kicking in.³
• Squeeze gently, hold for a second, then let go completely.³
• Avoid squeezing your buttocks or stomach; focus on your pelvic floor.^3,4
• It might feel tricky at first, but take your time; good form beats intensity.

Cardio Exercise and Bladder Control: What to Know

It might not seem like it, but low-impact exercises like taking a walk or swimming are worthy additions to your workout routine.⁵

These gentle exercises may be good core workouts that could help your pelvic floor muscles.^6,7 They’re not only bladder-friendly, but cardio exercises like walking help your blood flow and fitness goals.⁷

As for high-impact options like running or jumping, these might strain your pelvic floor and make leaks more likely.⁵ If you love them, you don’t have to give them up; a shorter or lighter workout could help.⁵

Strength Training for a Stronger Pelvic Floor

Strength training exercises don’t only help your lower body but also your pelvic floor muscles.4 When starting out with squats, it is helpful to get comfortable with Kegels first, lying down or in a bridge position.²

Also, your form matters; not all squats may target your pelvic floor muscles.² Instead of wide-legged or deep ones, you could try narrow and shallow squats for more benefit.²

Flexibility and Stretching: Yoga and Mobility for Pelvic Health

Sometimes your pelvic floor muscles might be too tight, and Kegels could make things worse.⁴ Instead, pelvic floor exercises that lessen tension in that area might help.⁴

You could try simple, gentle yoga stretches like the Happy Baby Pose or breathing exercises like diaphragmatic breathing.⁴

Exercises to Approach with Caution If You Have Incontinence

Staying active with leaks is possible, but there are certain exercises you might want to ease into, like running, jumping, weightlifting, and crunches.²

If you enjoy these high-intensity exercises, softening them and waiting until you have done enough work with your doctor might be a way to keep them on the roster.⁵

Little changes in reps, form, or even lighter weights may also help exercise days feel easier.5 For instance, if you enjoy lifting weights, try breathing out and engaging your pelvic floor as you lift.⁵

Trust your body; it will tell you when it's too much. If your leaks are getting more overwhelming during exercises, see your doctor.

Bladder-Safe Adaptations by Incontinence Type: Stress vs. Urge

Bladder leaks during your exercise might feel a bit different depending on the type you have.

Stress leaks might show up during certain exercises like running.⁸

Urge leaks, on the other hand, might feel like a sudden need to pee that interrupts your workout.⁵

It is still possible to work out with both types.⁵ You just need a few little changes here and there.

For stress leaks, pee before strenuous physical activity. It could also help to strengthen your core and pelvic floor muscles.

For urge leaks, it could be helpful to add bladder training to your routine.5 Watching your caffeine and water intake before you work out may help too.5

If you're unsure what type you have, see your doctor. They could confirm and guide you on your next steps.

Staying Confident and Leak-Free During Your Workout

While you work with your doctor, using thin, discreet, absorbent products during your routine is a normal and practical choice.

When they are breathable and close-fitting, they let you move with ease throughout your workouts without worry, thanks to leak protection.

If you're looking for options, TENA's women's incontinence collection offers pads and underwear built for this kind of comfort.

For men, TENA Men Washable Protective Boxer Briefs are designed to feel like regular boxers while staying breathable and discreet during movement.

How Often, and How Long Before You See Results

Like any muscle, your pelvic floor muscles take time to develop.¹ Consistency matters more than how hard you push in any session.¹

It's normal to feel down when progress feels slow, but sticking with your routine is what may make the biggest difference over time.

Don't get discouraged; most people who stay consistent do notice improvement; it just takes patience.⁴

When to Talk to a Doctor About Exercise and Incontinence

Now that you have everything to get you started, it still doesn’t replace your doctor’s advice.

We recommend talking to your doctor if:

• Your routine doesn't seem to be helping
• Your leaks are getting worse instead of better
• You're just not sure which exercises are right for you

A doctor could look at what's going on and guide you from there. Reaching out isn't a last resort; it's a normal part of figuring out what works.

Don’t Let Leaks Affect Your Gains

Exercises you love don't have to disappear from your routine because of drips and dribbles. Small adjustments to your form, breathing, and reps could keep them on your list.⁵

Your pelvic floor supports more than you might realize, and it responds well to consistent care. Kegels done correctly, cardio, strength training, and gentle stretching for tight muscles all have a place.

And whether your leaks are stress type or urge related, small, specific changes can make a real difference.⁵

Finding the right protective products can help along the way, keeping you comfortable, as you strengthen your pelvic floor over time.

You don't have to figure this out alone. Talk to your doctor about what you're experiencing; they could guide you the rest of the way.

FAQs

What Is the Fastest Way to Strengthen Your Pelvic Floor?

There's no true shortcut, but regular pelvic floor exercise may help more than occasional sessions.⁴

Focus on tightening the correct muscles rather than adding extra repetitions.³ Pairing these exercises with everyday movements, like walking, could also help your pelvic health.²

Can Exercise Make Bladder Leaks Worse?

For some people, high impact activities like running or jumping could put extra pressure on their bladder and lead to more leaks.²

But you might not need to cut them out totally; you may just need to adjust the type or intensity of your workout.⁵ If you notice leaks increasing during exercise, it's worth talking to a doctor about which movements suit you best.

How Often Should I Do Pelvic Floor Exercises?

You might notice changes by working these exercises into your daily routine, rather than a single long session.⁴

Consistency matters more than doing a large number of repetitions at once.⁴

What Exercises Should I Avoid if I Have Incontinence?

You might not need to avoid every exercise you love, but you may need to modify high-impact movements like running,⁵ or wait until your pelvic floor feels stronger.²

If you are unsure, your doctor could help you figure out which adjustments work best for your body.

Can Men Benefit from Pelvic Floor Exercises Too?

Yes, men have pelvic floor muscles too and strengthening them could help with bladder control in the same way it does for women.¹

This may be especially helpful after certain prostate-related procedures.1 The exercises themselves are very similar for men and women.¹

Is Running Safe If I Have Stress Incontinence?

Running is still possible when you have stress incontinence.⁸ But, you may need to ease into it gradually or pair it with pelvic floor exercises first.^2,8

While you could start with shorter distances and a slower pace, we recommend seeing a doctor to help you decide how to ease running safely.

How Long Does It Take to See Results from Pelvic Floor Exercises?

Everyone's experience is different, and patience is part of the process. Sticking with a routine consistently, rather than looking for quick fixes, may bring more noticeable changes over time.⁴

If you're not seeing any change after sticking with it for a while, try talking to a doctor about what else could help.

Do I Need Special Products for Exercising with Incontinence?

Not necessarily, but you might find that wearing a thin, breathable protective pad or liner during a workout helps you feel more confident and focused, rather than worrying about leaks.

It's a practical option, not a sign that anything is wrong. Choosing a product designed for active days can make leaks feel virtually unnoticeable.

Can Yoga Help with Bladder Control?

Yoga could help your pelvic floor health in a couple of ways.⁴ Some poses and moves may help strengthen the pelvic floor, while others, along with mindful breathing, release tension.4 As with any new activity, you might want to start small.

References

1. Cleveland Clinic. Pelvic floor muscles: Anatomy, function & conditions [Internet]. Cleveland Clinic. 2022 Apr [cited 2026 Aug 11]. Available from: https://my.clevelandclinic.org/health/body/22729-pelvic-floor-muscles

2. Nall R. Pelvic floor exercises: The best exercises for men and women [Internet]. www.medicalnewstoday.com. 2026 [cited 2026 Aug 11]. Available from: https://www.medicalnewstoday.com/articles/322720

3. WebMD Editorial Contributor. Urinary incontinence: Exercises to improve bladder control [Internet]. WebMD. 2024 [cited 2026 Aug 11]. Available from: https://www.webmd.com/a-to-z-guides/exercises-urinary-incontinence

4. Lindberg S. 5 Pelvic floor exercises for anyone and everyone [Internet]. Healthline. Healthline Media; 2025 Jan [cited 2026 Aug 11]. Available from: https://www.healthline.com/health/fitness-exercise/pelvic-floor-exercises#faq

5. Werner C. Potential exercise challenges and tips for overactive bladder [Internet]. Healthline. Healthline Media; 2026 [cited 2026 Aug 12]. Available from: https://www.healthline.com/health/exercise-tips-for-overactive-bladder

6. Roland J. How to walk properly with good posture and correct technique [Internet]. Healthline. 2025 Jan [cited 2026 Aug 11]. Available from: https://www.healthline.com/health/how-to-walk

7. Carey E. 6 Swim workouts that target your belly [Internet]. Healthline. Healthline Media; 2019 July [cited 2026 Aug 12]. Available from: https://www.healthline.com/health/fitness-exercise/swim-workouts-target-your-belly

8. Jenkins S. Don’t quit exercising because of urinary incontinence [Internet]. National Association for Continence. [cited 2026 Aug 12]. Available from: https://nafc.org/bhealth-blog/dont-quit-exercising-because-of-urinary-incontinence/