Bladder leakage or incontinence is a common occurrence as someone ages or after childbirth. Bladder control exercises, also known as Kegel exercises, strengthen the pelvic muscles that support the bladder, uterus and bowel. Incorporating Kegels into your daily routine will decrease bladder leakage, or at minimum keep leakage from getting worse. Results are often seen in 8 to 12 weeks.
Step 1
Learn where your pelvic muscles are. Identify how your body feels when the muscles are being used. Practice stopping the flow of urine midstream when using the bathroom. Another way to feel the pelvic muscles work is to insert one finger into the vagina, and attempt to squeeze the fingers. Both situations allow you to identify how it feels to use your pelvic muscles, but are not bladder control exercises.
Step 2
Empty your bladder. Lay flat on your back. Contract and tighten your pelvic muscles and count to three. Relax the muscles for three seconds. Repeat the exercise 10 times.
Step 3
Continue to practice the exercise on a daily basis, increasing the time you contract and relax your muscles. Contracting and relaxing your pelvic muscles for 10 seconds is your goal.
Step 4
Do not flex muscles in your buttocks or abdomen while doing Kegels. Avoid holding your breath. Inhale and exhale as you contract and relax the pelvic muscles.
Step 5
Perform the exercises three times a day. Do the exercises while you are doing a regularly scheduled daily activity such as watching the evening news or driving to and from work.
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