Incontinence is a manageable condition for many. By performing exercises to strengthen your pelvic floor, 50 to 75 percent of those who struggle with stress incontinence -- urine leakage caused by sneezing or coughing -- may see improvement in three months, according to MayoClinic.com. Begin pelvic floor exercises slowly to avoid overstressing the weakened muscles that may be the cause of incontinence. If your symptoms don't improve after a few months of regularly exercising your pelvic floor, visit your doctor to see if your incontinence is the result of another issue.
Find Your Pelvic Floor Muscles
To help manage and improve incontinence, you need to exercise your pelvic floor muscles. These muscles are distinct from your lower abdomen, buttocks or upper thighs. The best method to identify the muscle is to begin urinating and clench to stop your urine flow. The muscles involved in stopping your urine flow are the muscles that help stop urine leakage. If you have just had a baby or have had struggled with urinary incontinence for years, you may not be able to fully stop your flow because of weak muscles. Strengthening these muscles will ameliorate your incontinence issues.
Complete a Basic Kegel
Kegel exercises can be done anywhere as they aren't obvious to bystanders. Start with emptying your bladder and then finding a comfortable spot to lie down. MayoClinic.com recommends clenching your Kegel muscles and holding for five seconds, then relaxing for five seconds. Complete the hold and release 10 times. Work up to holding for 10 seconds and then relaxing for 10 seconds before repeating. Complete the hold and release three times each day.
Fast Kegel
HealthCentral notes that a second type of Kegel also aids in strengthening your pelvic floor. It is also particularly useful if you need to stop urine from leaking on a regular basis. To try this second type of Kegel, rapidly squeeze and release your pelvic floor muscles. Try to complete 15 squeeze-and-release patterns five times, working up to 15 in a row. Complete up to three to five sets each day.
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