Urinary incontinence in men is a condition that occurs when control of the bladder is lost, resulting in a leakage of urine. Incontinence occurs when damage to the nerves occur or the body's pelvic floor muscles weaken, according to the National Kidney and Urologic Diseases Information Clearinghouse. Kegel exercises, which train the bladder, help a man to hold in urine as a means to keeping it from leaking.
Basic Exercise
Because the pelvic floor muscles can be difficult to locate initially, this exercise helps you to identify these muscles. Before beginning, keep in mind that only the pelvic floor muscles should be used--not the buttocks, abdomen or legs, according to the National Kidney and Urologic Diseases Information Clearinghouse. Begin by squeezing the muscles you would observe when passing gas. Squeeze for three seconds, then release for three seconds. Repeat 10 times, then rest. As you continue to perform these exercises, you should perform two additional sets. Repeat three times a day and in three to six weeks, you may notice improved bladder function.
Quick-release Exercise
This exercise uses a faster-paced tighten and release mechanism in order to strengthen the pelvic floor muscles. Begin by clenching and releasing the pelvic floor muscles 10 times in succession, according to AskMen.com. You also can clench and release as many times as possible in a 10-second period. After completing this, rest for 10 seconds, then repeat for two additional sets.
Pelvic Floor Hold
This exercise from Associates in Urology LLC involves clenching the muscles for a longer period of time than the previous two exercises. After emptying your bladder, contract the pelvic floor muscles, then hold for 10 to 20 seconds. This may take some focus if you are a beginner. Try to increase the duration of the contractions as you continue to perform the exercise. Relax the muscles for 10 seconds, then perform 10 additional repetitions. Incorporate this exercise into your three-times-daily Kegel exercises.
