We’ve all been through that.
You’re out on a hot day, you’ve been drinking too much water and there is not a public toilet in sight.
If you know this panic, then you are not alone.
Small leaks, also known as urinary incontinence, are normal and affect millions of people – but they can be embarrassing.
One of the best ways to ward off unwanted leaks is to strengthen yours pelvic floor muscles.
guidance states that you should do exercises that squeeze these muscles every day to prevent urinary incontinence.
Personal trainer Tig Hodgson said one in three women experience this in the first year after having a baby.
Tig, co-founder of StrongHer gym in London said that three-quarters of these women continue to experience it for the next 12 years after giving birth.
By exercising your pelvic floor regularly, you can improve your pelvic floor, Tig said Bladder and bowel control.
Not only that, but you can also reduce the risk of a prolapse, in which one or more organs in the pelvis slip out of their normal position and bulge into the vagina.
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For women, the exercises can improve recovery after childbirth and gynecological surgeries.
She added that doing these three exercises regularly can also increase sexual sensation and orgasmic potential, and increase social confidence and quality of life.
Tig added that ideally you should train your pelvic floor for five minutes, three times a day.
“If fitting into two 10-minute lots is easier for you, by all means do it!
“You need to train regularly for at least 3 months before the muscles reach their full strength.”
Here are the three exercises you need to know…
1. Thoracic rotation
The first exercise is a thoracic twist.
To do this, sit on the floor on a flat surface and stretch your legs out in front of you.
Make sure you sit up straight and tighten your abdominal and pelvic muscles.
A good way to make sure you’re sitting up straight enough is to imagine yourself pulling yourself up from your pelvis to your stomach.
Then place your hands behind your head and twist sideways in a slow, controlled manner until you feel a stretch in your upper back.
Then return to the center and release the muscles before tensing again to rotate to the next side.
Repeat six to eight times on each side.
2. Gluteal Bridge
The glute bridge is a great exercise that not only helps strengthen your pelvic floor muscles but can also help tone your butt and strengthen your hamstrings.
To perform this movement, you should lie down with both feet on the floor.
A good guide to foot placement is to see if you can touch the heels of your feet with your hands.
Then raise your pelvis and squeeze it before lowering it back down, you should repeat 8 times.
Try not to arch your back and keep your core engaged.
3. Squish with the foam roller on the inner thigh
Finally comes a Foam Roller Squeeze.
You can already pick up one of them €4.99 on Amazon.
First you need to lie back on the floor and raise your knees at a 90 degree angle.
Then place the foam roller between your legs and squeeze your legs together – almost as if you are trying to break the foam roller.
Hold for 45 seconds and repeat this exercise 8 times.
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https://www.thesun.ie/health/8679210/pt-exercises-every-woman-ward-off-embarrassing-leaks/ I’m PT – here are 3 exercises every woman needs to do every day to ward off embarrassing leaks