24/09/2025
**Pelvic Floor Exercises for Better Bladder Control**
Pelvic floor muscles play a vital role in supporting the bladder, uterus, and bowel. Weakness in these muscles can lead to urinary leakage, frequent urges to urinate, or difficulty controlling the bladder.
The good news is that pelvic floor exercises, also called **Kegel exercises**, can strengthen these muscles and improve bladder control naturally.
To begin, identify your pelvic floor muscles by trying to stop urination midstream—those are the muscles you need to train. Once identified, empty your bladder and sit or lie down comfortably.
Tighten these muscles for 5 seconds, then relax for 5 seconds. Repeat this 10–15 times in one session, aiming for at least three sessions per day. Gradually, you can increase the hold time to 10 seconds as your strength improves.
Consistency is key. Within a few weeks to months, many people notice reduced leakage, better bladder control, and improved confidence in daily activities. These exercises are safe for both men and women, especially after pregnancy, surgery, or with age-related muscle weakening.
For best results, combine pelvic floor exercises with a healthy lifestyle—stay hydrated, maintain a healthy weight, and avoid smoking.
If symptoms persist, consult a urologist for further guidance.
GM SuperSpeciality Hospital
