Bladder Control & Pelvic Floor Strength — A Quick Guide

What Are Pelvic Floor Muscles & Why They Matter

• The pelvic floor is a group of muscles and connective tissues that support the bladder, urethra, rectum, and, in women, the uterus.
• These muscles help maintain urinary control by contracting to prevent leakage and relaxing when you decide to urinate.
• When these muscles are weak or uncoordinated, you may experience incontinence, urgency, or leakage.

How Pelvic Floor Muscle Strength Affects Bladder Control

• Strong pelvic floor muscles act as a “brake” on leaking — they help manage sudden urges or pressure (e.g., when you cough, laugh, or lift)
  • When you contract them, the urethra narrows slightly, helping prevent leaks
  • When you relax them, urine can flow normally when you choose to empty the bladder
• Reliable control improves confidence, quality of life, and ability to delay urgency

Strengthening Your Pelvic Floor: Kegel Steps

Isolate the muscles

• Try tightening the muscles you’d use to stop gas or urine flow
• You should not feel your belly, legs, or buttocks tighten

Basic Exercise Pattern

• Squeeze for 1 second, then relax for 2 seconds → that’s one rep
• Do this 5 times (a set)
• Over time, increase to 10 sets per day
• Next stage: hold each squeeze for 3 seconds, then relax for 3 seconds
• Eventually aim for holds of ~10 seconds each

Practice Kegels in different positions

• Lying down
• Sitting
• Standing

Build a habit

• Do one set in the morning and one at night (or as fits your schedule)

Suggested routine:

• Do exercises in three positions: lying down, seated, and standing
• Start with 5 sets per position, each set being multiple squeezes
• When that becomes easy, increase frequency and duration (e.g., 10 sets daily)
• Always relax between squeezes so muscles recover

Note: It often takes ~6 weeks of consistent practice before noticeable improvement.

Tips for Proper Technique & Practice

• Begin on an empty bladder
• Sit, lie, or stand with good posture
• Relax your abdominal, buttock, and leg muscles — only the pelvic floor should contract
• You can rest one hand on your belly to check that it doesn’t move during contraction
• Practice mindfully: set cues (morning, after brushing teeth, bedtime) to remember
• Don’t overdo it — too many or forceful contractions can cause strain
• Let muscles fully rest and relax between contractions
• If you’re unsure you’re doing them correctly, working with a pelvic floor therapist or clinician may help
• If urinary urgency or leakage continues despite exercises, talk to your provider about other treatment options

When Pelvic Floor Training May Need Support

• If you have urgency or leakage that doesn’t improve
• If you experience pain, discomfort, or inability to locate the correct muscles
• If you have chronic urinary conditions, prior surgeries, or neurological disease
• Working with a pelvic floor physical therapist can ensure correct form and progression

Remember: Always ask your healthcare provider for specific advice on when to call to report symptoms, and when to seek urgent/emergency care.  

Sources:

• https://www.urologyhealth.org/educational-materials/bladder-control

Medical Disclaimer

This resource is provided for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. The information presented is general in nature and may not apply to every individual or health situation.

Individuals should consult their physician or another qualified healthcare professional for personalized medical advice, diagnosis, or treatment recommendations related to their specific health conditions.

Do not ignore or delay seeking professional medical advice because of information contained in this resource.

Call 911 if you are experiencing a medical emergency.