The Exercise Zone

Pelvic floor exercises are not like any fitness routine you’ve done before. They’re a simple, convenient way to get those vital muscles back into shape and they're literally "no sweat" to do!

That's because pelvic floor muscles aren’t visible to other people, so no one can tell when you’re exercising them. This means you can do these exercises anywhere and any time you like: during office meetings, waiting at traffic lights or from the comfort of your couch while watching TV.

Bladder Retraining

This simple technique can help with Urge Incontinence. What you do is encourage your bladder to hold larger amounts of urine for longer and reduce the number of times you actually urinate. You do this by holding off ‘going’ for as long as possible to stop your bladder ‘exaggerating’ the need to go. You’ll find it gets easier over time. To help you monitor your progress, we suggest you keep a bladder diary. This will also prove useful should you decide to consult your doctor or Continence Advisor. To download a bladder diary, click here.

How Pelvic Floor Exercises can help

If you have Stress Incontinence or Urge Incontinence (visit Types of male bladder weakness to find out what type you have) these exercises could be very beneficial. That’s because they strengthen the muscles that support the bladder and as an added bonus, may also help trim your waist! Better still, it's never too late to strengthen your pelvic floor muscles. Even men in their 70s and 80s can improve their symptoms, so it’s well worth a go!