Exercising with incontinence: Tips for a leak-free workout

Exercising with incontinence: Tips for a leak-free workout
12 March 2024

Exercising with incontinence: Tips for a leak-free workout

Dealing with urinary incontinence might make you think twice about exercising, but it shouldn’t stop you from being active. Some worry that moving around more could cause accidents, like urine leaks. However, with a few smart tips, you can exercise without any incontinence-related worries.

Getting into physical activities that strengthen your pelvic floor can help control incontinence, making leaks less likely when you’re working out.

In this post, we’ll share some easy advice for people with urinary incontinence who want to keep up with their fitness without fear of leaks.

We’ll talk about how some exercises can affect urine flow and how to choose the best products to stay comfortable during exercise.

We want to help you feel confident to move around and stay fit, all while managing urinary incontinence. Let’s look at how you can keep active, look after your health, and enjoy your workouts leak-free.

Why do I leak when I exercise?

Urine leakage during exercise is a common issue that affects many people. Known medically as stress incontinence, this condition happens when the pelvic organs are put under pressure, leading to an involuntary flow of urine. 

Running, jumping, or even less intense movements can trigger these leaks, impacting the quality of life and even stopping you from participating in some daily activities. 

Stress incontinence is closely linked to the strength of the pelvic floor muscles, which support the bladder and other pelvic organs. When these muscles become weak, they struggle to manage the increased pressure during physical activity, resulting in urine leakage. 

Exercises to help prevent bladder incontinence 

Let's talk about some simple exercises to help stop leaks. We will focus on pelvic floor exercises that strengthen your pelvic muscles. These exercises make your pelvic muscles stronger and can help prevent leaks. Adding these pelvic floor exercises to your daily routine can make a big difference in keeping your pelvic area healthy.

Kegel exercises

Kegel exercises are a great way to strengthen your pelvic floor muscles and are commonly recommended for reducing bladder leakage. 

These exercises can easily fit into your daily workout routines and can even be done during various other activities in your daily life. Recognised as a common type of pelvic floor muscle exercises, Kegels are simple and highly effective. 

By regularly practising Kegel exercises, you can significantly improve your control over your bladder, helping to prevent those unexpected leaks that can be bothersome. 

Here's how to seamlessly add pelvic floor muscle exercises into your routine, ensuring that the appropriate muscles get the strength they need to support your bladder efficiently.

  • To start doing Kegel exercises, you need to know which muscles to use. Try to stop your pee mid-flow next time you go to the bathroom. The muscles you use for that are the ones you need for Kegels.
  • Squeeze those muscles for a few seconds, then relax. Start with a few seconds and slowly do more over time. Regular kegel exercises can strengthen your pelvic muscles, giving you better control over your bladder and reducing leaks.


Squats are an effective exercise for incontinence, offering a dynamic way to improve bladder control and strengthen your pelvic area. 

By engaging your gluteal muscles, squats support your lower body strength whilst encouraging pelvic muscle contraction. This improves your bladder's ability to hold urine and reduces the risk of leaks. 

When doing squats, maintain a proper form to activate the right muscle groups. This exercise benefits your pelvic muscles while building strength in your legs and hips, making it a versatile addition to your workout routine. 


Bridges are an excellent low-impact exercise ideal for targeting the proper muscles in your pelvic area without the strain of heavy lifting. 

This light exercise, done laid down, focuses on engaging your abdominal muscles and the muscles around your pelvis through a simple movement: lifting your hips towards the ceiling while keeping your feet grounded. 

Not only do bridges avoid the need for intense physical exertion, but they also serve as one of the most effective abdominal exercises that gently support your lower back.

Manage your incontinence confidently with Incontinence Shop

Exercises like Kegels, squats, and bridges are a great way to strengthen your pelvic muscles and help stop leaks. These simple exercises work on your pelvic area, belly, and back, making them stronger and more supportive. 

Adding these exercises to your daily routine can help reduce leaks and improve your health. It's important to keep doing them regularly to see the best results. Start these exercises today, and you'll soon feel stronger and more in control.

If you're struggling with urinary incontinence and are looking for cost-effective solutions that improve your comfort and dignity, look no further than Drylife pads from Incontinence Shop.

Our incontinence pads and pants offer reliable protection that minimises discomfort and maximises discretion.

And for prices lower than supermarket costs, Incontinence Shop is your best choice. Moreover, if you subscribe to your incontinence product of choice, you can enjoy 10% off every order and convenient doorstep delivery.