Your Pelvic Floor Spring Reset: Easy Exercises for Better Bladder Control

Your Pelvic Floor Spring Reset: Easy Exercises for Better Bladder Control

Spring is the perfect time for a fresh start—not just for your home but also for your body. If you experience bladder leaks, you're not alone. Millions of people face urinary incontinence, but the good news is that simple, consistent exercises can strengthen your pelvic floor muscles and improve bladder control.

Just like spring cleaning helps reset your space, a pelvic floor spring reset can revitalize your bladder health. With gentle and effective exercises, you can reduce leaks, improve confidence, and feel more in control. Whether you’re managing occasional drips or more persistent bladder issues, these exercises offer a natural and empowering solution.

Why Is Pelvic Floor Health Important?

The pelvic floor is a group of muscles that support your bladder, bowel, and, in women, the uterus. These muscles play a crucial role in controlling urination and preventing bladder leaks. When they weaken due to aging, childbirth, or other factors, you may experience symptoms like:

  • Urinary leakage during coughing, sneezing, or exercising (stress incontinence)

  • Sudden, strong urges to urinate (urge incontinence)

  • Frequent trips to the bathroom, especially at night

  • Incomplete emptying of the bladder

By strengthening these muscles, you can regain control and reduce leaks. This spring, dedicate a few minutes daily to these easy exercises and feel the difference in your bladder health.

The Benefits of Pelvic Floor Exercises

Regular pelvic floor exercises (often called Kegel exercises) offer several benefits:

  • Improved Bladder Control: Stronger muscles help hold urine longer and prevent leakage.

  • Reduced Urgency: With better muscle tone, you’ll experience fewer sudden, intense urges.

  • Enhanced Core Strength: These exercises also engage your abdominal muscles, improving overall stability.

  • Better Sexual Health: For women, stronger pelvic muscles can improve sensation and function.

The best part? These exercises are discreet, easy to do anywhere, and require no special equipment.

Getting Started: How to Find Your Pelvic Floor Muscles

Before starting any exercises, it’s important to identify the correct muscles. Here’s how to locate them:

  1. Stop Midstream: When urinating, try to stop the flow halfway. The muscles you engage are your pelvic floor muscles.

  2. Squeeze and Lift: Imagine tightening the muscles you’d use to prevent gas or stop urination.

  3. Check Without Tension: Ensure you’re only squeezing these muscles—avoid tensing your thighs, buttocks, or abdomen.

Once you’ve identified these muscles, you’re ready to begin your pelvic floor spring reset.

1. Classic Kegel Exercise

The Kegel exercise is the foundation of pelvic floor strengthening. It’s simple but highly effective.

How to Do It:

  1. Sit comfortably or lie down.

  2. Tighten your pelvic floor muscles as if you’re stopping the flow of urine.

  3. Hold the squeeze for 5 seconds, then relax for 5 seconds.

  4. Repeat 10-15 times per session, working up to three sessions a day.

Pro Tip: Start slowly and build up your hold time as your muscles get stronger.

2. Quick Flick Kegels

These quick contractions help manage sudden bladder urges by improving the muscles’ reflex action.

How to Do It:

  1. Quickly squeeze your pelvic floor muscles for 1 second.

  2. Release immediately.

  3. Perform 10 quick flicks in a row, rest, and repeat twice daily.

When to Use: Try these during a bladder urge to regain control and prevent leaks.

3. Bridge Pose

The bridge strengthens your glutes and pelvic floor while improving core stability.

How to Do It:

  1. Lie on your back with knees bent and feet flat on the floor.

  2. Tighten your pelvic floor muscles and lift your hips toward the ceiling.

  3. Hold for 5 seconds, keeping the muscles engaged.

  4. Lower your hips and repeat 10-12 times.

Bonus: This exercise also enhances lower back and hip strength.

4. Heel Slides

Heel slides are a gentle way to engage your pelvic floor while improving coordination.

How to Do It:

  1. Lie on your back with knees bent and feet flat.

  2. Tighten your pelvic floor and slowly slide one heel away from your body.

  3. Return to the starting position and repeat with the other leg.

  4. Perform 10 slides on each side.

Tip: Keep your pelvic muscles engaged throughout the movement.

5. Squats

Squats activate your pelvic floor, glutes, and core—offering a full-body benefit.

How to Do It:

  1. Stand with feet hip-width apart.

  2. Lower into a squat while engaging your pelvic floor.

  3. Return to standing and repeat 10-15 times.

Modify as Needed: Use a chair for support if you’re new to squats.

Incorporating Pelvic Floor Exercises Into Daily Life

Consistency is key. Here’s how to make these exercises part of your daily routine:

  • Morning Routine: Perform Kegels while brushing your teeth.

  • At Work: Do quick flick Kegels while sitting at your desk.

  • Before Bed: Add bridges or heel slides to your evening wind-down.

By practicing these exercises daily, you’ll notice improved bladder control within 4-6 weeks.

Additional Lifestyle Tips for Better Bladder Control

Exercise alone isn’t the only solution. Pair your pelvic floor routine with these bladder-friendly habits:

  1. Stay Hydrated: Drink water throughout the day but reduce intake before bedtime.

  2. Limit Bladder Irritants: Avoid caffeine, alcohol, and spicy foods that can trigger leakage.

  3. Maintain a Healthy Weight: Extra weight puts pressure on the bladder.

  4. Practice Mindful Bathroom Habits: Avoid delaying trips to the bathroom but don’t rush urination.

When to Seek Professional Help

If bladder leaks persist despite regular exercise, consult a healthcare provider. They can assess your pelvic floor and recommend specialized treatments, including:

  • Physical Therapy: Targeted pelvic floor rehabilitation.

  • Medical Interventions: Prescription medications or other therapies.

Signs you should seek help include:

  • Severe or worsening bladder leaks

  • Painful urination

  • Frequent nighttime urination

Embrace a Fresh Start with TREST

TREST offers high-quality incontinence products to keep you comfortable and confident while you focus on improving bladder control. Our absorbent, discreet solutions provide the protection you need as you work toward a stronger pelvic floor.

By committing to this pelvic floor spring reset, you’re taking a proactive step toward better bladder health. With a combination of gentle exercises, healthy habits, and the right products, you can regain control and enjoy life without worry.

This spring, make yourself a priority—start your pelvic floor reset today!

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