Helpful hints for family life Tricks to strengthen your pelvic floor

Issues linked to pelvic floor weakness are common – but there are solutions.

Ever noticed you leak a little bit of pee when you jump, or when you do squats at the gym?

Some 30 per cent of women have had trouble with wetting themselves when they laugh or sneeze, according to a recent survey by sexual health and pleasure brand, Lovehoney and it’s often linked to a weak pelvic floor. These are the muscles that span the base of the pelvis, and they play a vital role in supporting our pelvic organs – including the bladder – and our ability to ‘hold things in’. For this reason, a weak pelvic floor can result in issues like urinary leakage or incontinence.

How can I make my pelvic floor stronger?

The good news is, there are things you can do to strengthen your pelvic floor. One of the ways is by doing regular Kegel exercises. These are highly recommended by health visitors and midwives for people who have had a baby, as a way of re-strengthening the area, which may have become damaged or torn. But they’re also a good idea for anyone. According to Dr Patel, a doctor from C4 show Embarrassing Bodies, Kegel exercises are simple to perform. ‘Squeeze down, like you want to stop the flow of your wee. Hold for a few seconds and release. Repeat this 15 times,’ he explains. ‘Don’t overdo it – once or twice a day is fine.’ ‘Consider Kegel exercises using some vaginal weights,’ Dr Patel adds. The silicone weights come in a variety of sizes – and, as he explains, are designed as ‘both prevention and cure’, helping avoid issues in the future too. For men, tensing and relaxing the area while doing things like hip thrusts or stretches will help to improve their pelvic floor muscles. Don’t be afraid to seek more help for any incontinence issues you may be facing. ‘If the condition is not improving at all, speak to your GP,’ says Dr Patel.