With urinary incontinence (UI) estimated to affect more than a third (34%) of women in the UK, and the condition having a significant effect on confidence when exercising due to the fear of involuntary leakage, PureGym has shared a simple strength-boosting routine designed to help women build body strength while protecting their pelvic floor.

Higher impact workouts, such as Crossfit or HIIT training, may increase episodes of the most common form of UI, stress urinary incontinence, among those who are at risk, and while yoga has long been recommended as a way to reduce urinary incontinence, recent research from UC San Francisco has shown that regular muscle stretching and strengthening exercises may be just as effective.

Previous research conducted by PureGym also revealed that more than a third of women (36%) feel that strength is a particular area they need to improve, so Claire Phippen, from PureGym Norwich who holds a pre- and post-natal certificate has created a strength-boosting workout that focuses on low to moderate impact exercises, core engagement and stability, to build muscle while being gentle on the pelvic floor.

The 25-Minute Incontinence-Friendly Workout

Warm-Up (5 minutes):
Gentle marching: 2 minutes, focusing on controlled movements and engaging core. 
Arm circles: 1 minute forward, 1 minute backward, gradually increasing range of motion. 
Torso twists: 1 minute, standing with feet shoulder-width apart, gently twisting from the waist. 
Full-Body Circuit (14-21 minutes):
Perform each exercise for 45 seconds, followed by 15 seconds of rest, with 1 minute rest between rounds. Complete 2-3 rounds. 

Wall push-ups: excellent for chest, shoulders, and triceps.    
Modified plank (on knees): strengthens core without excessive abdominal pressure. 
Glute bridges: lie on your back, knees bent 90 degrees, feet flat on floor hip width apart. Lift your hips off the floor, engaging glutes and core.    
Standing leg raises (front and side): improves leg strength and stability. Keep the torso upright and core engaged, using the leg muscles to raise the leg with control.    
Rows (seated if you have resistance bands or bent over with weights): targets back muscles.    
Bicep curls (with light weights or resistance bands): works the biceps. 
Cool Down (5 minutes):
Static stretches: hold each stretch for 30 seconds: hamstring stretch, quadriceps stretch, calf stretch, and chest stretch. 
Deep breathing: focus on slow, controlled breaths, relaxing your body. 
Claire also recommends some further, specific pelvic floor strengthening exercises as strengthening the pelvic floor muscles is key to managing UI symptoms. Even if you don’t have UI, these can help prevent issues in later life.
Pelvic floor strengthening exercises: 
Kegel exercises:  
Contract the pelvic floor muscles, hold for 5-10 seconds, and release. 
Perform 3 sets of 10-15 repetitions, 3-4 times per week. 
If you are unsure of how to contract these muscles, you can identify your pelvic floor muscles by stopping your urine mid-stream. This shouldn’t be done regularly, but can help to understand how to engage them in the first place 
Diaphragmatic breathing:  
Lie on your back with your hands on your lower belly.  
Inhale deeply, focusing on drawing breath into the abdomen rather than the chest by allowing your belly to rise.  
Exhale slowly while gently engaging your pelvic floor muscles. 
Practice this daily for 5-10 minutes. 
Adaptations and alternative exercises:  

If you are experiencing UI, Claire advises to stop any exercises which worsen symptoms and work on improving your pelvic floor strength and core strength.   

For strength training exercises, if a movement worsens symptoms, reducing or remove weight from the exercise and focusing on good technique, control, and core engagement is always advisable. Using resistance machines can also be a good way to isolate and strengthen muscles without causing abdominal pressure. 

Some exercises may be more likely to carry a risk of leaks, so Claire has also recommended some alternatives that utilise similar muscle groups in a more pelvic floor-friendly way:

Instead of squats:  
Wall sits: lean against a wall, sliding down until your knees are at a 90-degree angle.    
Lunges (stationary): lunges with a controlled motion, and a smaller range of motion than a regular lunge will reduce stress. 

Instead of jump rope/box jumps:  
Fast feet: rapidly tap your feet on the ground, maintaining a low impact. 
Step-ups: using a low step, step up and down, focusing on controlled movements. 

Instead of thrusters:  
Overhead press (with light weights): standing or seated, press weights overhead. 
Modified deadlifts (with light weight): focus on proper form and control. 

“Progress isn’t linear,” Claire adds. “Assess and listen to your body both during and after each workout and if you experience any discomfort or leakage, stop the exercise straightaway and adjust as needed with an adaptation or alternative exercise. Consistency is key, as working out and doing pelvic floor exercises regularly will help to improve your symptoms over time but, crucially, you should always speak to a medical professional to assess the causes of your UI and get a tailored treatment plan.”