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Weak Bladder Control Exercises

A weak bladder, or urinary incontinence, is a fairly common occurrence and, according to the National Institutes of Health, affects women more often than men. Women of any age can experience urinary incontinence, and the causes range from strenuous exercise and pregnancy to structural problems in the bladder. Men are more likely to suffer incontinence related to prostate issues. In both cases, strengthening the pelvic floor muscles can help reduce and even eliminate instances of urinary incontinence.

  1. Kegel Exercises

    • Kegel exercises were developed in the 1940s by Dr. Arnold Kegel as a way to treat post-childbirth incontinence. These exercises are also effective in women who have not experienced childbirth. They are easy to perform. Because of their anatomy, women have several options for performing Kegels, and there are even tools and devices to help strengthen the pelvic floor muscles.

    Kegel Exercises Without Tools

    • A woman can perform kegel exercises anywhere and at any time by squeezing the vaginal muscles and holding for five to 10 seconds. At home, she can place her finger inside her vagina to make sure she is contracting the correct muscles.

    Kegel Exercises With Tools

    • A woman can use vaginal weights to both strengthen the pelvic floor and ensure that she is contracting the correct muscles. Vaginal weights are tampon-shaped devices and usually come in graduated sets, from 20 to 70 grams. The woman should start with the lowest weight and hold the weight inside her vagina, using only the vaginal muscles. When she is able to do so for at least 15 minutes, she graduates to the next weight.

    Kegel Exercises for Men

    • Men do not have the same advantages as women and, according to the American Cancer Society, have mixed results with Kegel exercises. One of the biggest disadvantages is that men have no way of physically feeling if they are contracting the correct muscles--many men contract the anus or abdominal muscles by mistake. The National Institutes of Health recommends that men engage the same muscles they would when trying to avoid passing gas. If done correctly, they should feel a pulling sensation in the pelvic region.

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