Correctly using and coordinating your pelvic floor and abdominal muscles can be the key to controlling your incontinence problem. Ideally, you should be able to isolate and tighten your pelvic floor muscles without using your abdominals, buttocks, or inner thighs. However, many people find that challenging and tend to bear down or strain during a pelvic floor contraction. This causes the belly to bulge, creating additional pressure on the bladder.

The goal of these exercises is to help you correctly identify what a pelvic floor contraction feels like, isolate that muscle during exercise, then progressively implement back in the surrounding muscles. This will help you coordinate the pelvic muscles, working together to build strength and endurance.

1. The Kegel Exercise: The core movement to isolate the pelvic floor and stop the flow of urine.
2. The Pelvic Brace: The coordination of the pelvic floor contraction (Kegel) and lower abdominal muscles to create an internal girdle, supporting your bladder and other pelvic organs.
3. The Accessory Muscle Exercise: The coordination of the pelvic floor contraction (Kegel), lower abdominal muscles, buttocks, and inner thighs to build strength and endurance.

Tips for Success:

• Do not hold your breath during these exercises. It will cause your belly to bulge.
• Adjust your posture during the exercise to find the easiest position for the contraction.
• Contract your pelvic floor muscles with less intensity (don't try too hard).