Urinary incontinence results from the loss of bladder control and can involve small leaks or stronger, more uncontrollable urges to urinate, according to FamilyDoctor.org. Urinary incontinence is more common in people over 50 years of age and affects women more than men, although the condition has many causes and can affect people of all ages. Physicians often recommend the Kegel exercise to improve urinary incontinence, but squats and crunches also help to strengthen the pelvic floor and improve bladder control.
Urinary Incontinence
There are five types of urinary incontinence. Stress incontinence is more common in women and occurs during laughing, coughing or physical exertion. Urge incontinence, a sudden need to urinate with very little time to reach a toilet, affects the elderly and is sometimes a symptom of bladder problems or infection. Overflow incontinence, which results in small leaks from an overfilled bladder, often feels as if you cannot fully empty your bladder without straining. People with functional incontinence have normal bladder control, but limited mobility makes it hard reach a bathroom quickly. Mixed incontinence includes one or more of the incontinence types.
Causes
Stress incontinence results from pressure on the muscles of your lower stomach, while urge incontinence often is caused by an overactive bladder or a urinary tract infection. Causes of overflow incontinence include some medications, diabetes and blockages to urinary flow, such as tumor or enlarged prostate. Arthritis, and other medical conditions or injuries, can cause difficult or slow movement that prevents your reaching the bathroom in time to prevent incontinence. Conditions related to menopause and obesity also can cause urinary incontinence. Pelvic floor disorders, which are common conditions of aging in women, can also cause urinary incontinence.
Squats
The bodyweight squat works your hamstring muscles, quadriceps and buttocks. Begin in a standing position with your knees bent slightly and your shoulders even. Spread your feet about hip distance apart and point your toes forward. Hold both bended arms in a boxer position and align your back in a straight line from your hips to your shoulders and ears. Maintain this position throughout the exercise. Inhale, and lower your body by bending your knees as if sitting in a chair. Squeeze your quadriceps as you squat and shift weight to your heels instead of your toes. Your knees should be positioned over your ankles. Exhale and raise your body to a standing position while squeezing your buttocks muscles and your hamstrings. Repeat eight times.
Crunches
The bent-knee crunch works your abdominal muscles. Begin on your back with your knees bent and feet flat on the floor. Place your hands behind your head without interlacing your fingers. Allow your hands to gently support your head. Press your lower spine to the floor. Exhale and lift your shoulders slowly using only your abdominal muscles. Avoid using your hands to move or pull your head. While performing the slow lift, pretend you are pressing your belly button into your spine. Continue to press your back into the floor as you perform a pelvic tilt by pointing your pubic area toward the ceiling as you perform a Kegel to tighten your pelvic floor. The pelvic tilt and the Kegel protect your pelvic floor. Inhale as you slowly return to your starting position by lowering your shoulders to the floor. Repeat eight times.
Warnings
Maintain proper form when performing squats and crunches to avoid injury or pain. See your doctor, or a urologist or gynecologist, about urinary incontinence. If sudden urinary incontinence occurs with sudden weakness, trouble walking or talking, vision loss, bowel incontinence or loss of consciousness, seek emergency treatment immediately.
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