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How can Pilates help incontinence?


The benefits of Pilates as a form of exercise will help to stretch and strengthen the body. The flowing movements of Pilates naturally uses your pelvic floor muscles when doing core exercises. By strengthening your core, you will naturally improve the strength of your pelvic floor, which will help the muscles to control your bladder and any leaks.


What is the pelvic floor muscle?

The pelvic floor is a group of muscles that support the urethra, vagina and rectum They are attached to your public bone at the front, tailbone and back. To avoid urinary and faecal incontinence, we need support both from pelvic floor and sphincter muscles.
 
Pelvic floor muscles support all the organs above them, including the bladder. This keeps these organs in place and enables them to work effectively. They balance abdominal pressure and work as closing muscles surrounding the urethra, vagina and rectum.

What Pilates exercise can I do to improve my pelvic floor muscle?

Exercising your pelvic floor every day can really improve strength and make them work effectively again. Try this simple Pilates workout, which can be completed from the comfort of your home and within minutes. 
 
Step 1: Lay on your back making sure you’re flat on the floor and of course in a comfortable position
Step 2: Lift your feet to the ceiling and bend your knees so that your shins are parallel to the floor
Step 3:Take your right leg and open it to the right hand side making sure your left is held in place
Step 4:Return your right leg to its original position
Step 5:Repeat this movement with your left leg
Step 6:Complete this sequence 8 times on each side 
 
You can find out more about pelvic floor exercises for women on TENA Lady and you can track your pelvic progress with the TENA Pelvic Floor Fitness app.
 
For incontinence protection in the meantime, check out our product range fit for every leak, for both men and women.