Worry About Your Pelvic Floor, No More

If you have ever leaked in public like I have, then I am sure you want to prevent this embarrassment. As women, whether you have had a child or many cute little ones, having weak muscles around the bladder is an issue you may have to deal with. The good news is there are a few simple things you can do to help the issues. In some cases, you may be able to altogether forget leakage ever happened in the first place.

No Lies, You Have To Do Some Exercises

The Kegel Excercise is the best exercise to help strengthen your pelvic floor. By consciously moving the muscles around the bladder on a daily basis, you will get stronger. You simply hold your pee for one second so you can feel the muscles. Now that you know the muscles to contract and then let go, you can to do the kegel exercise. Just a note, only hold your pee to locate muscles. If you interrupt your pee regularly, you will cause yourself problems.

Kegel Excercise

Now that you know the muscles to use, you can do the Kegel exercise. Simply contract the muscles around your bladder anytime other than when you pee. Hold the muscles for five to nine seconds and then let them relax slowly. The more control you have over these muscles the tighter you know you have made them. Make sure you breathe while doing this exercise. You can do this exercise in your car, waiting in line, or watching television. It is good to do the kegel exercise while laying down.

Marching Kegels

Another good exercise to strengthen your pelvic floor is to march in place. You will pick your knees up as high as you can while looking straight ahead. make sure you breathe through the whole process. Now also squeeze those muscles around your bladder at the same time. This a great way to get your whole body moving and get the extra strength to your pelvic floor.

Eat Well

If it is not obvious, strengthening your muscles is easier the better you eat. Having a healthy diet that is balanced with water, fruits, vegetables, healthy proteins, and whole grains is important. Your body can maintain it’s strength and vitality with a well-balanced diet. When you do the Kegel exercise plus eat well, you can help stop frequent leaks.


There is a device called a Pessary your OBGYN can help you with. It is a small apparatus in the shape of a circle that can be fitted under your urethra. The Pessary gives you support all day to help prevent any leakage that may occur. There is also an over the counter version that has recently come out. Make sure you follow all the instructions and be safe when using over-the-counter products.

Strong Undies

There are also designer style undies that are made for leakage. The company that makes them are Icon Undies. These incredible undies can hold up to 10 teaspoons of leakage with no problems. They are designed to keep odor to a minimum. They do come at a price of about $25.00 to $35.00 a pair.

Extreme Cases

In extreme cases of leakage, if the exercises do not work after trying them for three to six months, there is an alternative. Doctors will insert a small sling that helps stop any leaks from occurring. Before opting for this solution, make sure to understand the risk of surgery. Other organs and your overall health need to be considered when deciding to have the sling put in. Consult with your doctor for your best possible solution.

Every woman is different and every solution for leakage is different. The best thing to do is try for three to six months the exercises, to see if they help. In most cases, if you put in the effort, you will be rewarded with the good result. There is no need to suffer, find the solution for your leakage starting now.

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