25 million adults in the US have this type of condition.

Dr. David Glazier is co-director of the Pelvic Floor Centre in Richmond, and I quote him. “People think that urinary incontinence which happens very slowly and can become very inconvenient, are all part of the aging process.”

But it doesn’t necessarily have to be that way. This condition does not only affect our senior citizens, it happens to people in other age groups too.

- Women before and after giving birth

- Athletes who perform extreme sports

- People suffering from great stress

- Individuals who have gone through prolapse

There are a lot of medical procedures that your doctor can recommend but there is one easy way for you to treat it now. You are definitely going to feel better after a few weeks of continuously doing pelvic floor exercises. During pilates sessions, I teach these exercises. Actually, I’m proof of the pudding because I did suffer a prolapsed some years ago, but there is no sign of it any longer.

Your pelvic floor muscles are located below the abdomen, and are shaped like a hammock at the bottom of your torso. These muscles help in holding everything up. It isn’t surprising how they become weak through the years.

To help strengthen it, try these pelvic floor exercises lying on your back and with your knees bent.

- Take a deep breath in

- Exhale slowly and draw your pelvic floor muscles into your body by means of contraction. Please note that this has to be done while you’re exhaling.

- A tip for women: Draw up the pelvic floor around the vagina

- A tip for men: The testicles need to be drawn up.

This exercise has a 50% success rate and it’s esafer and easier to do than opting for surgery. It’s really effective!

Pamela White is a qualified and experienced Pilates exercises pelvic floor exercises tips and techniques to help you feel great and improve your bladder control.

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