Exercise and Urological Health: Simple Habits for a Stronger Bladder & Pelvic Floor

Let’s look at 5 simple exercises that can strengthen your bladder and pelvic floor:

1. Kegel Exercises (Pelvic Floor Contractions)

How to do:

• Sit or lie down comfortably
• Tighten the muscles you use to stop urinating
• Hold for 5 seconds, then relax for 5 seconds
• Repeat 10–15 times, 3 times a day

Benefit:
Improves bladder control and reduces urine leakage.

2. Bridge Exercise

How to do:

• Lie on your back with knees bent
• Lift your hips off the floor while squeezing your pelvic muscles
• Hold for 5 seconds and return slowly
• Do 10 reps daily

Benefit:
Strengthens glutes and pelvic muscles together.

3. Squats

How to do:

• Stand straight, feet shoulder-width apart
• Lower your body like sitting in a chair
• Go down slowly, squeeze pelvic muscles, rise back up
• Repeat 10–15 times

Benefit:
Improves lower body strength and pelvic support.

4. Deep Breathing with Core Engagement

How to do:

• Sit comfortably
• Inhale deeply, expand your belly
• Exhale while pulling your stomach and pelvic floor muscles in
• Do 5–10 deep breaths

Benefit:
Improves coordination between breathing and pelvic floor movement.

5. Walking & Light Yoga

How to do:

• Walk briskly for 30 minutes daily
• Practice light yoga like Bhujangasana (Cobra Pose) and Setu Bandhasana (Bridge Pose)

Benefit:
Improves blood circulation to pelvic organs and supports bladder function.