How to Reduce Incontinence with Pelvic Floor Strengthening

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Bladder leaks and incontinence are common for women over 40, and it’s easy to feel frustrated if Kegel exercises alone aren’t helping. As a pelvic floor therapist and Pilates instructor, I see every day how many women feel embarrassed or anxious about leaks from laughing, sneezing, or sudden urges—and it can impact your life far more than most people realize.

In this video, I break down what really works to improve incontinence, from breath awareness and proper pelvic floor coordination to practical exercises like glute bridges and heel slides. You’ll also learn how to manage urgency and stress incontinence, why diet changes matter, and how to retrain your body and brain so you can trust your pelvic floor again. Start practicing these strategies today for more freedom, confidence, and control.

Here’s what you will learn:
00:00 How to Reduce Incontinence with Pelvic Floor Strengthening
01:24 Understand What “Pelvic Floor Strength” Really Means
03:19 Start with Breath & Awareness
06:20 Gentle Pelvic Floor Lifts (Not Just Kegels!)
08:40 Add Core Integration with Movement
10:25 Practice Urge Suppression Techniques

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Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. Dr. Dawn Andalon, LLC will not be liable for any injuries that happened due to performing any exercises or advice on this channel. Always seek the advice of your physician or other qualified healthcare professional with questions about your medical condition or to diagnose any conditions.