The Exercise Zone
Pelvic floor exercises are not just for women, they can help the male pelvic floor also. 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.
When your core muscle group is weakened, poor posture, backache and bladder weakness can result.
Learn how to strengthen core muscles
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.
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!
Get started now
For a step-by-step guide to pelvic floor exercises, click here.