Pelvic floor exercises, also known as ‘Kegels’ are a range of exercises that require the manual contraction of the internal muscles responsible for controlling urination. They are often recommended by healthcare professionals and Physiotherapists to patients suffering from urinary incontinence, however, these exercises can be hard to do correctly.

How to exercise your pelvic floor with invisible workouts

We’ve teamed up with Pelvic floor expert & pilates instructor Jane Wake to bring you 3 invisible workouts which guide you through how to do manual pelvic floor exercises, step by step. Whether you’re at home or not, these invisible workouts can help to strengthen your pelvic floor and are the perfect accompaniment to your INNOVO sessions.

The pelvic floor muscles are quite possibly our body’s biggest unsung heroes and they play a crucial role in day-to-day functions, from facilitating healthy toilet habits, to supporting our posture and physical movements. Pregnancy, childbirth, menopause and exercise can all take their toll on the pelvic floor and this can lead to bladder weakness – which affects the lives of an astonishing 1 in 3 women in the UK (and 1 in 10 men).

Learning how to do Kegel exercises to strengthen your pelvic floor can be very tricky. As the pelvic floor is a deeply internal muscle, it can be difficult to contract it, especially if these muscles are particularly weak. Thankfully, Jane has narrated a series of 5, 10 and 15-minute workouts which walk you through the process of how to do pelvic floor exercises correctly, step by step.

How to do pelvic floor exercises: step by step

Make sure you’re sitting up nice and tall and pull out the fleshy part of your buttocks so you can feel the sitting bones underneath. This will help you connect with your pelvic floor muscles better. Try and breathe naturally, don’t hold your breath, just breathe as you would throughout the day.

Start by pulling up through your back passage and front passage, as though you are trying to hold in the wind or a wee. Imagine pulling those two points up together inside you, and keep pulling up and up and then release. Repeat by drawing up again and holding. Try 10 repetitions to get started. You may find it difficult to do 10, to begin with, but keep trying and you will get there. Once you’ve reached 10 repetitions, increase this goal gradually until you’re getting to hundreds of repetitions each day for long-lasting results.

Once you have mastered how to do your pelvic floor exercises correctly, it is important you do them consistently every day in order to build and maintain strength in your pelvic floor. If you find it difficult to remember to do them, you create a chart or set a reminder on your phone to help. The more you become comfortable with doing Kegel exercises, we recommend trying to incorporate them into other parts of your daily life; for example, whilst brushing your teeth, doing the washing up, or waiting for the kettle to boil.

Invisible Workout Series

Pelvic floor expert & pilates instructor Jane Wake teaches you how to exercise your pelvic floor muscles with her step by step invisible workout series. Jane’s kegel exercise routines start at just 5 minutes and progress up to a 15-minute workout.

5 minute Pelvic Floor Workout Podcast with Jane Wake
10 minute Pelvic Floor Workout Podcast with Jane Wake
15 minute Pelvic Floor Workout Podcast with Jane Wake

An alternative to pelvic floor exercises

If you’re finding it too difficult to voluntarily contract your pelvic floor and are looking for fast results, then INNOVO can help strengthen those muscles for you and help you identify where these muscles are, to begin with.

INNOVO is a clinically proven, truly non-invasive and long-lasting solution to urinary incontinence. Easy to use and comfortable to wear, INNOVO helps you safely and effortlessly strengthen and re-educate the entire network of pelvic floor muscles through gentle muscle stimulation.

Using INNOVO for just 30 minutes a day/five days a week over 12 weeks has been proven to treat bladder weakness - delivering results in as little as 4 weeks1.

INNOVO treats stress, urge & mixed incontinence in both women and men of all ages, and is the only non-invasive pelvic floor exerciser that targets the root cause of the problem. And best of all, INNOVO actually works!

A clinical study found that:

  • 80% of users saw a significant reduction in leaks after just 4 weeks1
  • 87% of users were defined as either dry or almost dry after 12 weeks2
  • 90% of users would recommend the therapy to others3

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1 Soeder S, et al, A randomised, controlled, double-blind, clinical study to compare two neuromuscular stimulator devices in female stress urinary incontinence: Effects on symptoms and quality of life. IUGA Conference 2018

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