Stop Bladder Leaks: 5 Pelvic Floor Exercises + Best Supplements & Pads

Struggling with bladder control? Try these 5 pelvic floor exercises plus the best natural supplements and bladder control pads. Reclaim your confidence today!

8/15/20266 min read

Why Your Pelvic Floor Matters

Your pelvic floor is a group of muscles that acts like a hammock, supporting your bladder, uterus, and bowel. When these muscles are weak, you may experience:

  • Leaking when you cough, sneeze, or laugh (stress incontinence)

  • Sudden, urgent urges to use the bathroom (urge incontinence)

  • Reduced core stability and posture

The good news? Pelvic floor exercises are simple, discreet, and incredibly effective. With consistent practice, most women notice improvements in bladder control within 4 to 6 weeks — and significant changes within 3 months.

How to Find Your Pelvic Floor Muscles

Before you start, it's important to locate the right muscles:

  1. Imagine stopping the flow of urine — the muscles you engage are your pelvic floor muscles.

  2. Or imagine stopping gas — this engages the same muscle group around the anus.

  3. You should feel a gentle lift and squeeze around the vagina and anus — not your stomach, thighs, or buttocks.

⚠️ Tip: Only use the "stop urine" method once or twice to identify the muscles. Doing it regularly can disrupt your bladder's natural rhythm.

5 Simple Pelvic Floor Exercises

1. Classic Kegels

The foundation of pelvic floor strengthening.

  • Sit or lie down comfortably.

  • Tighten your pelvic floor muscles for 3–5 seconds.

  • Relax for 3–5 seconds.

  • Repeat 10 times, 3 times a day.

  • Gradually work up to holding for 10 seconds.

💡 Pro tip: Breathe normally and avoid tightening your abs, thighs, or glutes.

2. Bridge Pose

Strengthens the pelvic floor, glutes, and lower back.

  • Lie on your back with knees bent, feet flat on the floor.

  • Lift your hips toward the ceiling while engaging your pelvic floor.

  • Hold for 5–10 breaths.

  • Slowly lower and repeat 2–3 times.

3. Squats

A full-body move that also targets the pelvic floor.

  • Stand with feet shoulder-width apart.

  • Lower your body as if sitting back into a chair.

  • Engage your pelvic floor as you lower and rise.

  • Aim for 3 sets of 10–15 squats.

4. Bird Dogs

Builds core stability and pelvic muscle coordination.

  • Start on all fours, wrists under shoulders, knees under hips.

  • Extend your right arm forward and left leg back.

  • Hold for a few seconds, then switch sides.

  • Repeat 10–15 times per side.

5. Diaphragmatic Breathing

Promotes relaxation and a healthy pelvic floor-diaphragm connection.

  • Lie on your back with one hand on your belly.

  • Inhale deeply through your nose, letting your belly rise.

  • Exhale slowly, feeling your pelvic floor gently contract.

  • Practice for 5 minutes daily.

How to Fit Pelvic Floor Exercises Into Your Day

The hardest part is remembering to do them! Try linking exercises to daily habits:

What About Supplements & Products?

While exercises are the foundation of bladder health, many women also explore additional support. Here's what you should know:

Azo Bladder Control

Many women search for AZO bladder control as an over-the-counter option to help manage occasional bladder leakage and urgency. AZO Bladder Control contains a naturally sourced blend that supports bladder muscle strength and function. It's designed to work alongside — not replace — your pelvic floor exercise routine. As with any supplement, consult your doctor before adding it to your regimen.

What Is the Best Natural Supplement for Bladder Control?

If you're wondering, "what is the best natural supplement for bladder control?" — the answer depends on your specific needs. Popular natural options include:

The best approach is to combine targeted supplements with consistent pelvic floor exercises for maximum results. Always talk to a healthcare provider to find what's right for your body.

Bladder Control Pads

For daily confidence while you're working on strengthening your pelvic floor, bladder control pads offer discreet, comfortable protection. Unlike period pads, they're specifically designed to absorb urine quickly and neutralize odor. Many women use them as a temporary bridge while their pelvic floor muscles get stronger — because there's no shame in protecting yourself while you heal.

💡 Pro tip: Choose pads labeled "light," "moderate," or "maximum" based on your needs, and change them regularly to keep skin healthy.

When to See a Professional

If you experience any of the following, consult a pelvic floor physical therapist or your doctor:

  • Pain during exercise or sex

  • Heaviness or bulging in the pelvic area (possible prolapse)

  • No improvement after 6 weeks of consistent practice

  • Difficulty identifying or engaging your pelvic floor muscles


Frequently Asked Questions

1. What are pelvic floor exercises and how do they help bladder control?

Pelvic floor exercises, also known as Kegels, involve repeatedly contracting and relaxing the muscles that support your bladder, uterus, and bowel. Strengthening these muscles improves bladder control by giving you better ability to hold urine and resist sudden urges. Most women notice improvements within 4–6 weeks of consistent practice.

2. How often should I do pelvic floor exercises?

Aim for 3 sets of 10 repetitions per day. You can do them while brushing your teeth, sitting at your desk, or watching TV. Consistency matters more than intensity — even 5 minutes a day can make a significant difference over time.

3. What is Azo Bladder Control and does it really work?

Azo Bladder Control is an over-the-counter supplement containing a naturally sourced blend (including pumpkin seed extract and soy germ extract) designed to support bladder muscle strength and reduce occasional urgency. Many women report reduced leakage and fewer bathroom trips within a few weeks. It works best when combined with pelvic floor exercises, not as a replacement.

4. What is the best natural supplement for bladder control?

The best natural supplement depends on your symptoms, but popular options include:

  • Pumpkin seed extract — supports bladder muscle tone and reduces urgency

  • Soy germ extract — helps with bladder control and frequency

  • Cranberry extract — supports urinary tract health

  • Magnesium — calms overactive bladder muscles

Azo Bladder Control combines several of these ingredients and is one of the most searched options for women seeking natural bladder support.

5. Are bladder control pads different from period pads?

Yes! Bladder control pads are specifically designed to absorb urine quickly, neutralize odor, and wick moisture away from the skin. They're shaped differently, more absorbent for thin liquid, and often have a different backing to prevent leaks. Using the right product protects your skin and keeps you feeling fresh and confident.

6. Can I use bladder control pads while doing pelvic floor exercises?

Absolutely. Many women wear bladder control pads during exercise as a confidence booster while their pelvic floor muscles are still strengthening. Think of them as a temporary bridge — as your muscles get stronger, you may need them less or switch to lighter absorbency.

7. How long does it take to see results from pelvic floor exercises?

Most women notice initial improvements in 4–6 weeks, with significant changes by 3 months. If you don't see progress after 6–8 weeks of consistent practice, consider consulting a pelvic floor physical therapist for personalized guidance.

8. Can men do pelvic floor exercises too?

Yes! Pelvic floor exercises aren't just for women. Men can also benefit from strengthening these muscles, especially after prostate surgery or as they age. However, this blog focuses specifically on women's bladder health.

9. Are there any side effects to Azo Bladder Control?

Azo Bladder Control is generally well-tolerated, but some people may experience mild stomach upset. It's not recommended if you're pregnant or breastfeeding without consulting your doctor. Always check with a healthcare provider before starting any new supplement.

10. When should I see a doctor for bladder control issues?

See a doctor or pelvic floor physical therapist if you experience:

  • Pain during exercise or sex

  • A feeling of heaviness or bulging in the pelvic area

  • No improvement after 6–8 weeks of exercises

  • Blood in your urine

  • Sudden, severe incontinence

Final Thoughts

Bladder control issues are common, especially after pregnancy, during menopause, or with age - but they don't have to be your normal. Simple, consistent pelvic floor exercises can restore confidence, improve control, and support your overall wellness.

Whether you're pairing your routine with azo bladder control supplements, exploring what is the best natural supplement for bladder control is, or using bladder control pads for extra peace of mind, remember: you have options, and you are not alone.

Start today with just 10 Kegels. Your future self will thank you.

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