Pelvic Floor Exercises for Urinary Incontinence
Your One-Page Guide for Everyday Use:
Urinary incontinence (leaking urine) is very common—especially among women—and it can affect people of all ages. The good news is that pelvic floor exercises are a safe, natural, and effective first in line way to improve bladder control. When done correctly and consistently, studies show up to 70% improvement, especially for stress urinary incontinence.
What Are Pelvic Floor Muscles?
Your pelvic floor muscles form a supportive hammock at the bottom of your pelvis. They help:
- Support the bladder, uterus, and bowel
- Control urine flow
- Prevent leaks when you cough, laugh, sneeze, or exercise
Who Can Benefit?
Pelvic floor exercises can help women who:
- Leak urine when coughing, sneezing, or exercising (stress incontinence)
- Have mixed bladder symptoms
- Are pregnant or recently gave birth
- Experience bladder control changes with age
They are helpful for all ages, but work best when practiced regularly for at least 3 months.
How to Find the Right Muscles
Try this once to identify the muscles:
- Imagine gently lifting and holding in urine and gas at the same time
- The muscles you feel tightening are your pelvic floor muscles
Do not regularly stop urine mid-flow—this is only to identify the muscles.
How to Do Pelvic Floor Exercises (Kegels)
- Get comfortable – Sit, lie down, or stand
- Tighten pelvic floor muscles gently
- Hold for 3–5 seconds (breathe normally)
- Relax fully for 3–5 seconds
- Repeat 10 times
Do this 3 times a day.
As muscles get stronger, work up to 10-second holds.
Helpful Tips for Success
- Keep stomach, legs, and buttocks relaxed
- Do not hold your breath
- Quality matters more than strength
- Consistency is key
Supervised programs with a physiotherapist or continence nurse often lead to better results.
When Will I See Results?
Most women notice improvement within 6–12 weeks. Best results occur with:
- Daily practice
- Correct technique
- Ongoing use
Pelvic floor exercises help all types of urinary incontinence, but they are especially effective for stress urinary incontinence.
Strengthen Your Results with KegelMax® Smart Pelvic Floor Trainer
Pelvic floor exercises are a gentle, medication-free way to improve bladder control. For many women, results improve even more when exercises are done correctly and consistently. To support proper technique and motivation, Maxim offers the KegelMax® Pelvic Floor Muscle Smart Trainer, available at www.kegekmaxtrainer.com.
How KegelMax® Can Help
- Guides you to activate the correct pelvic floor muscles
- Helps improve strength, endurance, and control
- Encourages consistency with guided training support
- Suitable for women of all ages and experience levels
Clinical research shows pelvic floor muscle training is most effective when done correctly and, when possible, with guidance. A smart trainer like KegelMax® can provide that support in the comfort and privacy of your home.
A Simple, Empowering Path to Better Bladder Control
Whether you are just starting pelvic floor exercises or looking to improve your progress, combining daily exercises with a smart pelvic floor trainer can help you stay consistent and confident.
If symptoms persist, consult a healthcare professional for personalized guidance.