3 Easy Exercises to Strengthen the Bladder

Especially when you have an overactive bladder…

Having an overactive bladder or weakened bladder control can be an extremely frustrating problem to deal with. Bladder weakness can definitely cause some embarrassment if you’re out and about and always wondering where the nearest bathroom is, or having to constantly wear some sort of protection not to ruin your clothes.

Of course there are medical/pharmaceutical ways to help treat an overactive bladder, however we can also take some steps to help strengthen the muscles ourselves. Here is a list of 3 easy exercises you can do at home to help tighten your pelvic muscles.

First, we’ll talk about what exactly your pelvic muscles are and what they do. Pelvic muscles are a set of muscles that support your pelvic organs like your bladder and bowels. If those muscles become weakened, you can lose urinary control and have bowel problems.

Some causes of a weak pelvis includes: Pregnancy, childbirth, long term constipation, urinary tract infections – UTI’s, weight gain and some surgeries. So here are some exercises you can try to help get your bladder control back.


Lying flat on your back with your knees bent and arms to your side, slowly raise your hips up as high as you can and hold that position for 5-10 seconds. Lower your hips and rest, then repeat up to 10 times.


Standing with your feet apart (not too far as wider squats do not active your pelvic muscles), keeping them within the line of your shoulders, bend your knees and lower your hips as if you were sitting in a chair.

Then raising to stand again and repeat this movement 10 times. You can do reps of squats, or hold in the seated position for 3-5 seconds.

Kegel Exercises

This is probably the best exercise to strengthen your pelvic muscles as they target them the most. Sitting comfortably, tighten your pelvic muscles (the ones you feel when you are trying to start/stop the urine flow) and hold that position for 3-5 seconds, rest and then repeat 10 times.

Based on various sited recommendations – medical doctors actually encourage their patients to practise holding the urine. Similar to those mentioned Kegel Exercises, this gives you better control of your bladder’s spasms.

This may be coupled with being on a schedule that works to retrain you bladder. That being of going regularly every hour as an example rather than unrinating when you randomly feel like do so. As your muscles get stronger, you can work on extending the times between trips to the bathroom. All the while it becoming a bit easier to manage.

Along with these easy exercises maybe a look at a few changes if anything such as reducing caffeine. That is, if you have to have your coffee fix – it should be no more than one cup a day. Additionally, reduce your alcohol intake if you must have that beverage. This is important at night as it would make the bladder a bit harder to control during sleep. Certain medications that are taken and their side-effects also contribute. Ideally you would need to be in consultation with your medical practitioner, to determine your course of treatment.

Do You Have An Overactive Bladder?