The thigh squeezer and other pelvic floor exercises to help beat embarrassing leaks – as 1 in 3 women suffer incontinence
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ONE in three women are plagued by embarrassing leaks - the result of incontinence.
From childbirth to age and stress, there are lots of factors that make the condition more likely.
But, there is something every woman can do to reduce her chances.
Incontinence happens when the pelvic floor muscles - which support the womb and help control the bladder and bowel, and boost sexual function - weakens.
Pregnancy, childbirth, being inactive, heavy lifting, constipation, being overweight and getting older can all result in these muscles deteriorating.
And when they weaken it can cause embarrassing leaks.
Women with stress incontinence - the most common form - will suffer urine leaks when they cough, sneeze or laugh.
Many women report they are able to reach orgasm more easily, and that their orgasms are more powerful, after focusing on pelvic floor muscle exercises
Amanda Savage
Others may feel the sudden need to pass urine more often as the bladder spasms, known as urge incontinence.
Just like any muscle that weakens, the best way to strengthen them is with exercise.
Doing so will not only help incontinence, but it can also boost sex life and fertility.
Physiotherapist Amanda Savage said: "Like all muscles in the body the pelvic floor muscles can perform in different ways.
"Many women report they are able to reach orgasm more easily, and that their orgasms are more powerful, after focusing on pelvic floor muscle exercises."
But fear not ladies, there's a number of products on the market that claim to do the workout for you.
1. The Exerciser Ring
They may not look out of place in a Pilates class, but exerciser rings are actually said to help improve the pelvic floor muscles.
According to the manufacturer, you "simply place the exercise ring between your thighs and squeeze to target your pelvic muscles".
But experts aren't entirely convinced it's the top tool for treating incontinence.
Penelope Law, a consultant obstetrician and gynaecologist, told the : "I don’t think it is specific enough to improve the pelvic floor muscles, although it might give your buttocks and thighs a general workout.
"To work your pelvic floor, you have to pull upwards from the inside — to identify the right muscles, try to stop your urine mid-flow when you are on the loo."
- , Scotts of Stow, £19.95
2. The Kegel Ball sex toy
Kegel balls have long been used for pelvic floor exercises but they are becoming increasingly popular in the bedroom too.
They claim to protect from incontinence and prolapse at the same time as improving orgasms.
Sex toy manufacturer We-Vibe's toy the Bloom is designed to be an enjoyable and pleasurable approach to kegel exercises.
The vibrator comes with three different weights - 10g, 30g and 45g - to help strengthen the pelvic muscles.
All you have to do is insert the vibrator in your vagina and squeeze and release.
Its makers also claim it increases blood flow to your lady garden, which not only makes your orgasms better but helps you get there faster.
- , Amazon, £57.35
3. The Kegel Wand
One of the latest devices in pelvic floor health is this wand,which indicates when you've done the exercise right as the tail of the device flips down.
If it flicks up then you know you're bearing down on your muscles and you could actually be making them weaker.
The makers say: "Simply insert the cone into your vagina and contract your pelvic floor muscles - squeeze from your anus to your vagina, as if you feel a zip pulling forwards.
"When done correctly, the unique indicator clip moves the tail of the wand downwards.
"If it waves up, you are bearing down on your muscles instead of pulling up and may be weakening your muscles as a result."
Unfortunately this device isn't suitable for pregnant women.
- , Kegel8, £11.99
What ELSE can you do to work your pelvic floor?
Exercising your pelvic floor doesn't have to involve invasive equipment or expensive techniques.
You can strengthen those muscles the old-fashioned way - with some simple squeezing every day.
1. Squeeze and hold
Sit comfortably and squeeze the muscles 10 to 15 times in a row, experts say.
They say not to hold your breath or tighten your stomach, buttock or thigh muscles at the same time.
Once you are used to the exercise, try holding each squeeze for a few seconds.
Christien Bird, women’s health physio and owner of the suggests doing this hold 10 times – and then doing that twice a day to see the best results.
2. Short, powerful squeezes
Draw your muscles in quickly and release, repeating this in short bursts.
Learning to do this before you cough helps keep your wee in the bladder.
3. Hold while you're having sex
Physiotherapist and PhD student, Kate Lough said: "It’s good to know where those muscles are and then when it comes to your sex life you can decide to have a bit of fun with it.
"During sex, you can squeeze and try and get your partner to feel it.
"Use those muscles for some effect, for some fun."
4. Don't hold too long
One thing that is incredibly important to remember is that releasing those muscles is just as essential as tightening them up.
Christine said: "It’s like if you lift your arm and hold it with a weight to strengthen it – you don’t leave your arm up there, you bring it down again.
"It’s very easy to store a lot of tension in your pelvic floor and you can get pains and your muscles can go into spasms."
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5. Squat, squat, squat
When you squat you contract your glutes - the muscles in your bottom - and for some women this also works the pelvic floor.
But it's not for everyone, and in some rare cases such as prolapse, it can even be damaging.
Experts insist it’s important for you not to feel embarrassed about any problems you may have and if it starts to make it worse go see your GP.
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