Exercises for urinary incontinence
If urinary incontinence is limiting your daily life and stopping you from moving with confidence, adding a specific pelvic floor exercise routine can be a useful starting point. These suggestions work on breathing, postural control and pelvic floor activation, helping you reconnect with your body. To move towards lasting results, consider complementing these exercises with a personalised plan guided by a physiotherapist, an investment of €20/month that adjusts intensity, progression and follow-up to your actual needs.
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6 recommended exercises
Diaphragmatic breathing with pelvic floor activation
Easy- 1.Lie on your back with your knees bent and feet flat, hands resting on your abdomen.
- 2.Breathe in deeply through your nose, letting your abdomen expand and your pelvic floor relax.
- 3.As you breathe out slowly through your mouth, gently contract the pelvic floor and draw your navel towards your spine.
- 4.Hold the contraction for 5 seconds, then relax completely as you breathe in.
Caution:
- Do not perform if you have acute lower back pain that has not been assessed.
Short pelvic floor contractions in sitting
Easy- 1.Sit upright on a stable chair with your feet flat on the floor.
- 2.Imagine you are trying to stop the flow of urine and contract only the pelvic floor muscles.
- 3.Hold the contraction for 1-2 seconds and relax completely for 3 seconds between each one.
- 4.Avoid squeezing your buttocks or thighs, and keep breathing throughout.
Caution:
- Avoid if you have an untreated urinary tract infection.
Bridge with pelvic floor activation
Medium- 1.Lie on your back with your knees bent and feet hip-width apart.
- 2.Breathe in, prepare the pelvic floor contraction, and breathe out as you lift your pelvis into a straight line from shoulders to knees.
- 3.Hold the position for 3 seconds, engaging the buttocks and pelvic floor, then lower with control.
Caution:
- Do not perform if you have sacral pain or a disc herniation that has not been assessed.
Modified plank with controlled breathing
Medium- 1.Start on all fours, then move onto your elbows and knees so your body forms a straight line from shoulders to knees.
- 2.Engage the pelvic floor and keep your abdomen firm without lifting your pelvis.
- 3.Breathe in a controlled way, hold for 20 seconds and rest for 30.
Caution:
- Avoid if you have uncontrolled high blood pressure or groin pain.
Isometric wall squat with pelvic floor activation
Hard- 1.Stand with your back against the wall and lower slowly until your knees are at 90 degrees, keeping your back in contact with the wall.
- 2.Engage the pelvic floor as you lower and keep it active during the 5-second hold.
- 3.Rise slowly without locking your knees, then repeat.
Caution:
- Do not perform if you have acute lower back pain or severe knee osteoarthritis that has not been assessed.
Alternating straight leg raises lying down
Hard- 1.Lie on your back with your legs straight and arms by your sides.
- 2.Engage the pelvic floor and raise one leg about 30 cm, keeping it straight and without arching your back.
- 3.Lower slowly and alternate with the other leg, keeping your abdomen firm.
Caution:
- Avoid if you have a recent inguinal hernia or uncontrolled lower back pain.
How to fit these exercises into your day
Fit the exercises into a quiet moment of the day, such as first thing in the morning or in the evening before bed, and set aside 15 to 20 minutes for the session. Start with the simplest variations and keep a slow pace: breathe deeply before each movement and avoid forcing anything. Consistency is key, so aim to do them at least three times a week and note which sessions give you better control so you can share this in your personalised plan.
Important precautions
Stop straight away if you feel sharp pain, dizziness or increased pressure in the abdominal area, and avoid overloading yourself at the beginning. If symptoms get worse or you notice no improvement after several weeks, consult a physiotherapist specialising in the pelvic floor before continuing. These exercises are safe when performed with awareness, but professional supervision makes sure the movement is effective without creating compensations.
Want a plan tailored to your case?
These exercises are a good starting point, but every case is different. A physiotherapist can design a progressive plan for you, with monthly follow-up.
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Frequently asked questions
How often should I do these exercises to notice an improvement?
Regularity is essential: do the routine at least three times a week and keep your breathing controlled with every repetition. Personalised follow-up helps adjust the frequency according to how your body responds and to introduce sensible progressions.
Can I combine these exercises with my usual physical activity?
Yes, as long as you do them at specific times and without fatiguing the pelvic floor before intense training sessions. A personalised plan will help you fit these sessions into your overall routine, making sure they do not interfere with other physical goals.
What should I do if I don't understand how to activate the pelvic floor correctly?
If you find it hard to identify the activation, start by breathing deeply and noticing how the internal muscles engage as you exhale. A personalised plan with professional follow-up will give you direct feedback to correct your technique and avoid poor habits from the outset.
Why do I need a personalised plan?
Because every body responds differently and incontinence can present in various ways, a personalised plan adapts the intensity, the choice of exercises and the progression to your specific situation. It is not just about repeating generic exercises, but about having a physiotherapist who assesses your progress and adjusts the programme to maximise its effectiveness.
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