Get your floor FIGHTING FIT

Strengthen your pelvic muscles and stop any embarrassing little leaks

- TANYA PEAREY

Feel a little apprehensive every time you cough or sneeze? Wouldn’t dream of braving the trampoline with the grandchildren? You’re not alone! An estimated one in three women are affected by bladder weakness at some point in their lives*.

But we don’t have to avoid these trigger scenarios, reach for the pads or simply grin and bear it because there is something we can do about it. And it doesn’t take a lot of time or effort either.

The floor of our pelvis includes muscles and other tissues underpinning our bladder, uterus, colon, vagina and anus, explains Pilates and fitness expert Jane Wake. ‘They support our posture and physical movements, as well as helping with bowel and bladder control, and sexual function.’

Like any muscle they can weaken but – again, like any muscle – they can be strengthened with regular targeted exercise, called Kegel exercises. Whatever your age you can strengthen the muscles there and help prevent leaks – even if you have long-standing problems or a prolapse.

If you haven’t had problems with bladder weakness before it’s a good idea to include the Kegel exercises into your daily routine to help prevent any potential problems, especially if you’re approaching menopause.

BEDROOM BOOST

A stronger pelvic floor means you’ll feel more sensation during intercourse, says sex and relationships expert Susan Quilliam. ‘You’ll be able to grip your partner more tightly.’

Menopause mayhem