Several conditions and factors can weaken the bladder and uterus, including pregnancy, being overweight, giving birth and aging. Because weakness can trigger embarrassing accidents such as urine leakage, it is important to understand how to exercise the bladder and uterus. With consistent exercise, you can notice improvement after about four weeks.
Method
Exercise the bladder and uterus by trying to stop the flow of urine while you are using the restroom. The motion used to stop the urine stream is the basic Kegel exercise move. After you have identified what muscles to use -- the pelvic floor muscles -- practice the exercise while you are lying down or sitting. Contract the pelvic floor muscles and hold for about five seconds. Repeat up to five times. Do about five repetitions three times a day.
Benefits
Kegel exercises can strengthen the muscles below your bladder, uterus and large intestine. This can help if you have problems with accidental urine leakage or lack of bowel control. Uterus and bladder exercises can also help strengthen the pelvic floor muscles, which can prevent or delay pelvic organ prolapse, a condition in which your pelvic organs and uterus lower into your vagina.
Tips
Flex only the pelvic floor muscles while exercising the bladder and uterus. For optimal results, do not squeeze the muscles in your buttocks, abdomen or thighs. Try not to hold your breath -- breathe evenly and freely throughout the whole exercise. Because no one can tell you are doing them, you can do bladder and uterus exercises anywhere. Try doing them while you are in line, waiting at a stop light or while watching TV at night.
Warnings
The website MedlinePlus warns that you should not do excessive repetitions or increase the frequency of bladder and uterus exercises. Although this might seem like it will speed up the strengthening process, it can actually fatigue the muscles and increase your chances of urine leakage. Stop exercising and start over if you feel any pain or discomfort in your back or abdomen. This means you are not doing the exercise correctly.
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