How to strengthen your pelvic floor in 12 weeks

Let’s face it, we all want instant results when we embark on a goal to be healthier -whether it’s weight loss or exercise or better sleep. But it also depends on where we start. For example, if we haven’t exercised for a while, it will take longer to achieve our goal than if we’ve had just a couple of weeks of inactivity.

The same is true for your pelvic floor, a group of muscles and ligaments that support the bladder (and other organs). If you’ve been experiencing incontinence issues, the pelvic floor muscles might need toning up more than if you haven’t had bladder leak problems.

Stress incontinence, as the name suggests is a result of stress or pressure placed on the bladder – things like coughing, sneezing, laughing, exercising, or lifting something heavy (including children). It’s the most common type of incontinence, and it’s the one that affects women the most, usually as a result of pregnancy, childbirth and menopause.1

The good news is that like any muscle in the body, some exercise will help. Perhaps you’ve heard of pelvic floor exercises, often called Kegel exercises.  A web search for those exercises will show you how they are done.

Of course, like any form of muscle training and exercise, pelvic floor exercises need to be practiced regularly and correctly to maintain muscle tone and results.

But we’re all human, and sometimes we need a little help. Which is where EMS devices can be extremely useful.

EMS is an acronym for Electrical Muscle Stimulation. It has become a well-established method for treatment of pelvic floor weakness as it stimulates the nerves causing the pelvic floor muscles to contract. These muscle contractions retrain the muscles, increase their effectiveness, and improve their condition to build strength and tone, allowing users to develop their own muscle control.1-3

Pelvic Floor Exercisers send gentle electrical muscle stimulation directly to the pelvic floor muscles through a discreet probe to help strengthen/tone or soothe these muscles.

Results in just 12 weeks

A study that involved women with incontinence was conducted over a 12-week period. The women in the trial were allocated to either a group that received EMS via a device or a placebo group that used identical equipment, but without the electrical current.3

The results were impressive. The group who received the active EMS treatment showed a significant increase in maximum bladder capacity, a significant reduction in total number of voids (visits to the bathroom) and urgency, and in the number of episodes of incontinence.3 Best of all, 88% of the women in the treatment group had a significant reduction in symptoms of incontinence or went into remission.

The researchers concluded that EMS was a practical alternative with few side-effects, and was effective for treating the main forms of female urinary incontinence.

Always read the label and follow the directions for use. Do not use with any electronic medical devices e.g. pacemakers.


  1. https://www.womenshealth.gov/a-z-topics/urinary-incontinence
  2. https://clinicaltrials.gov/ct2/show/NCT04364438
  3. https://pubmed.ncbi.nlm.nih.gov/14764129/ (Barroso 2004)



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