Bladder leaks aren’t just common — they’re also manageable. One of the most effective (and natural) ways to reduce leaks is to strengthen the pelvic floor, the group of muscles that support your bladder, uterus, and bowels.
The good news? You don’t need a gym membership or fancy equipment. These 5 gentle exercises can be done right at home, and they’re especially helpful for women over 50 who want to regain strength, control, and confidence.
1. 🧘♀️ Kegel Exercises (The Classic Must-Do)
How it helps: Kegels directly target the pelvic floor muscles, helping reduce both stress incontinence (leaks when you laugh, cough, or sneeze) and urge incontinence.
How to do it:
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Squeeze the muscles you’d use to stop urinating
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Hold for 5 seconds, then relax for 5
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Do 3 sets of 10 reps, twice a day
Tip: Don’t do them while actually urinating — that’s just to locate the muscles!
2. 🪑 Seated Pelvic Tilts
How it helps: Strengthens core stability and engages deep pelvic floor muscles in a low-impact way.
How to do it:
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Sit upright on a chair with feet flat on the ground
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Gently rock your pelvis forward and backward, tilting the hips
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Repeat 10–15 times in a slow, controlled motion
Bonus: This one’s great for posture, too!
3. 🦋 Bridge Pose (Glute Bridge)
How it helps: Tones the glutes and core, which support the pelvis and lower back — improving bladder control and pelvic alignment.
How to do it:
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Lie on your back with knees bent and feet flat
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Lift your hips slowly toward the ceiling, squeezing your glutes and pelvic floor at the top
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Hold for 3–5 seconds, then lower slowly
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Repeat 10–15 times
Tip: Breathe steadily and avoid arching your lower back.
4. 🧎♀️ Bird Dog (Gentle Core + Balance Work)
How it helps: Strengthens deep abdominal muscles and teaches your body to stabilize the pelvis during movement — crucial for long-term bladder support.
How to do it:
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Start on all fours
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Extend your right arm and left leg at the same time
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Hold for a few seconds, then return to center
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Alternate sides for 10–12 reps each
Modify: Keep your toes on the floor for added balance if needed.
5. 🧍 Wall Squats (Low-Impact Strength Builder)
How it helps: Builds endurance in the legs, glutes, and pelvic floor, helping your whole lower body stay strong and supportive.
How to do it:
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Stand with your back flat against a wall
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Slide down until your knees are at a gentle bend (not too deep)
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Hold for 10–20 seconds, focusing on gently engaging the pelvic muscles
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Slowly rise and repeat 5–10 times
Tip: Use a yoga ball or pillow behind your back for support.
💬 Final Thoughts
Just like any other muscle group, your pelvic floor responds to consistency. Even a few minutes a day can make a big difference in how you feel, move, and manage leaks.
And while you’re building strength from the inside out, HushDry leakproof underwear is here to keep you feeling dry, confident, and worry-free — every step of the way.