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Exercises to Strengthen the Bladder Control Muscles

Strengthening the muscles in the pelvic floor is one way to gain control of the bladder and prevent incontinence. Leaking urine from the bladder occurs with age and because of weakened pelvic floor muscles. Performing specific exercises called kegel exercises will help to strengthen these muscles and allow greater control of the bladder.

  1. How to Perform Kegels

    • To find the muscles that control the flow of urine, stop and start your urine the next time you go to the bathroom. These are the muscles that are involved in kegel exercises. Tighten these muscles for about four seconds and then relax. Continue for a set of 10 and perform 10 sets per day.
      The more sets that you can perform in a day or adding more exercises per set will increase the benefits to your pelvic floor muscles. Do as many as 20 exercises per set. In the beginning, you will probably have to build up to 20 at a time. Like any muscle, it takes time to build up endurance and strength.
      Health care providers can offer cones that vary in size to use in performing kegel exercises. These cones are placed in the vagina and held in place for a specific length of time. While kegel exercises can be performed in the same way for men and women, there are no cones or tools to help with the process for men.

    Where to Perform Kegels

    • Kegels can be performed anywhere. No one will know when you are doing the exercises, so feel free to do them while you are sitting at your desk at work or when watching television at night. They do require a little bit of concentration, so make sure that you have a few minutes to concentrate on the muscle contractions.
      Pick a place for your bladder control exercises where you will not be disturbed. Planning a time and place for your exercise regimen is essential to being consistent with your new routine.

    Schedule

    • Even though the exercises can be performed anywhere and at any time, it is very helpful to work out a schedule. This will keep you consistent with your exercises. Plan to do a few sets over your morning coffee when you get up in the morning. Do another few sets after lunch and more in the evening while you are watching television.

      Just as you plan and schedule your workout routine for your body, these exercises must have a place in your day as well. After a few weeks of including kegels in your daily routine, performing your sets will become a healthy habit.

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