The bladder is a muscle, and just like any other muscle in the body, it needs exercise. But how can you exercise your bladder? Kegels are often hailed as the go-to bladder exercise, which is done by contracting your pelvic muscles as if you were holding in urine and then releasing. Although shown to be effective, many of us can forget to carry out our Kegel exercises throughout the day.
If you’re looking for other ways to prevent bladder leaks by strengthening your bladder, you have options.
There is a slew of corresponding muscles and bones you can strengthen to strengthen your bladder. These include your glutes and hips and exercising these areas can help further prevent bladder leaks.
Two key exercises that target these muscles include the marching glute bridge and a goblet sumo squat. These exercises target all the key muscles to support a strong bladder including the glutes, hamstrings, quads, and adductors.
Personal trainer Debbie Cohen explained, “The main difference between these two moves is that one is against gravity and the other isn’t. In the sumo squat, your pelvic organs are weighing against the pelvic floor, not to mention the dumbbell in your hands, so it’s a little more challenging as you go down and up.”
To perform the marching glute bridge, lay on a mat with your feet planted on the ground. Raise your hips upwards. Then, march your legs as you would when standing, except you’re laying down. Complete this for a few rounds. Ensure you are engaging your abdomen and glutes as much as possible.
While holding a weight in the center of your chest like a goblet, plant your feet shoulder-width apart. Come down into a squat position, trying to keep your back straight. Don’t worry about coming down all the way at first, you can work towards lowering yourself over time.
Incorporating these two exercises into your routine can help you further strengthen your bladder. But remember, if bladder leaks are a serious problem for you, speaking to your doctor is always advised so you can get personalized care.