Home / DryGuard Health Blog / How Strengthening Your Pelvic Floor Can Help Stop Bladder Leaks (Without Pads or Pills)

How Strengthening Your Pelvic Floor Can Help Stop Bladder Leaks (Without Pads or Pills)

How Strengthening Your Pelvic Floor Can Help Stop Bladder Leaks (Without Pads or Pills)

Bladder leaks are a reality for millions of women over 50.

And while products like pads and liners help you stay dry…

They don’t actually fix the problem.

If you’re tired of just managing the leaks and want to finally get to the root of the issue — this guide is for you.

Because in many cases, the true cause of bladder leaks isn’t your bladder at all.

It’s your pelvic floor.

What Is the Pelvic Floor — and Why Does It Matter?

Think of your pelvic floor like a hammock made of muscles.

It stretches from your pubic bone to your tailbone, supporting your bladder, uterus, and bowels.

When these muscles are strong, they help you “hold it” — even when you cough, sneeze, or laugh.

But when they’re weak… leaks happen.

You might not even realize they’re weakening. But over time, certain changes can make a big impact, including:

  • Menopause and hormonal shifts

  • Childbirth (even decades later)

  • Aging and reduced muscle tone

  • Years of straining during bowel movements

  • Chronic coughing or poor posture

The good news?

These are trainable pelvic floor muscles — just like any other muscle in your body.

And you don’t need surgery or prescriptions to strengthen them.

The Connection Between Pelvic Floor Weakness and Urinary Incontinence

When your pelvic floor loses strength, it can’t support your bladder the way it used to.

That’s when you might start noticing:

  • Leaks when you sneeze or laugh (stress incontinence)

  • Sudden, urgent urges to go (urge incontinence)

  • Dribbling after you’ve just been to the bathroom

  • Feeling like you didn’t fully empty your bladder

These are all signs that your pelvic floor isn’t functioning the way it should.

And while pads and pills help deal with symptoms, they do nothing to stop leaks naturally.

That’s where pelvic floor muscle therapy comes in.

What Is Pelvic Floor Muscle Therapy?

Pelvic floor therapy is simply the process of strengthening and retraining the muscles that support your bladder and other pelvic organs.

It’s most often done through targeted exercises (like Kegels), but there are also tools available that help you isolate and activate the right muscles for faster, more effective results.

The goal isn’t just to stop leaks.

It’s to help you feel more in control of your body again.

Signs Your Pelvic Floor Might Be Weak

Many women go years without realizing their pelvic floor is the issue.
Here are some common signs:

  • You leak when laughing, coughing, sneezing, or standing up

  • You wake up frequently at night to go to the bathroom

  • You feel pressure or heaviness in your pelvic area

  • You often can’t make it to the toilet in time

  • You’ve started avoiding long walks, outings, or social events “just in case”

If any of these sound familiar, it may be time to start strengthening your pelvic floor.

How to Strengthen Your Pelvic Floor at Home

Here are some simple, natural ways to start rebuilding your pelvic muscle strength — no gym or prescription needed.

1. Kegel Exercises

Kegels are the most well-known pelvic floor exercise.
Here’s how to do them properly:

  • Pretend you’re trying to stop the flow of urine

  • Tighten those muscles (without squeezing your abs or thighs)

  • Hold for 5 seconds, then release

  • Repeat 10–15 times, 2–3 times per day

It takes time and consistency to feel a difference, but many women start noticing improvement within 4 to 6 weeks.

Tip: Don’t do Kegels while actually urinating. This can cause incomplete emptying and more bladder problems over time.

2. Work on Posture and Breathing

Poor posture — especially slouching — can put extra pressure on your bladder.

Try to sit and stand tall, with your shoulders back and your core gently engaged.

Also, avoid holding your breath when lifting or straining.

Instead, exhale as you exert effort — this protects your pelvic floor from unnecessary pressure.

3. Supportive Movements That Strengthen Core & Thighs

Your pelvic floor doesn’t work alone.
It works in harmony with your inner thigh, lower belly, and glute muscles.

That’s why gentle exercises like:

  • Bridges

  • Wall sits

  • Squeezing a ball or cushion between the thighs

  • Light yoga or Pilates

...can help improve strength, circulation, and bladder control over time.

4. Consider Using a Pelvic Floor Training Device

While manual exercises like Kegels are helpful, many women find it difficult to isolate the right muscles, especially in the beginning.

That’s where a pelvic floor trainer comes in.

These devices guide your body into the correct position, help engage the pelvic and thigh muscles, and give you a clearer sense of what “working those muscles” actually feels like.

They’re especially helpful if:

  • You’ve been doing Kegels but not noticing results

  • You struggle to find or activate the right muscles

  • You want a more structured way to train at home

Common Mistakes to Avoid When Strengthening Your Pelvic Floor

Before you jump into any routine, avoid these pitfalls:

  • Holding your breath while squeezing

  • Overdoing it

  • Using the wrong muscles

  • Giving up too early

If you're unsure you're doing them right, it helps to use a guided tool while sitting, watching TV, or lying in bed — no guesswork, no stress.

How Often Should You Train Your Pelvic Floor?

Start small and build up.

Most women do best with:

  • 10–15 repetitions, 2–3 times per day

  • Short daily sessions with a pelvic floor trainer

  • At least 4 weeks of consistent practice before measuring progress

Make it a habit — like brushing your teeth.

You’ll be amazed how quickly your control, confidence, and peace of mind can return.

Strengthening Isn’t Just About Leaks — It’s About Quality of Life

Improved pelvic floor strength has benefits beyond leak control.

Many women report:

  • Less urgency and frequency

  • Better sleep (fewer nighttime trips to the bathroom)

  • Improved intimacy and sensation

  • More confidence in social settings

  • Feeling more “in control” of their body again

It’s not just about dryness. It’s about freedom.

Looking for an Easy Way to Start? Try the DryGuard™ Pelvic Floor Trainer

At DryGuard, we know how frustrating bladder leaks can be.

And we also know that most women aren’t given the tools to fix them at the root.

That’s why we created the DryGuard™ Pelvic Floor Trainer.

This simple, at-home device:

  • Uses thigh compression technology to help you squeeze and activate the right muscles

  • Takes just 10 minutes a day to use

  • Trains both the pelvic floor and inner thigh muscles, which work together for bladder control

  • Helps you build real strength — without surgery, prescriptions, or complicated routines

It’s compact, discreet, and easy to use while watching TV, reading, or relaxing.

If you’ve tried Kegels and nothing changed — or you’re just ready for a more guided, effective solution — this could be the missing link.

>>>>> Click here to learn more about the DryGuard™ Pelvic Floor Trainer

Thousands of women are taking back control with this simple, natural method.

We’d love for you to be one of them.