1. Women are Susceptible to Weak Bladders
The pelvic muscles are the group of muscles that protect and hold in the bladder. Women especially need to do exercises to strengthen the pelvic region. Life events such as pregnancy, weight gain, childbirth and aging weaken those areas, leaving you powerless to control the flow of urine. Coughing, laughing and sneezing can cause you to wet your pants if you don't have the muscle control in place to hold it in.
2. Muscles Attached to the Hip Bone
Pelvic muscle exercises, also called Kegel exercises should be a part of every female's exercise routine. Start early to incorporate them into your regimen to prepare for the times when you will be adding stress to them. The pelvic area includes your hip bones and the muscles that stretch like a hammock between them Smaller pelvic muscles attach to the back, side and front of the pelvic hip bone. Work them for five minutes three times a week to ensure strong bladder support. Other nearby organs receive the benefit of the exercises as well, such as the kidney and the large intestine.
3. Know Your Body
Take some time to get to know your pelvic muscles so that you can correctly work them out. While urinating, stop the flow. You are using the pelvic muscles to do that. Now try to stop a gas bubble from popping out your rear. These are the rear pelvic muscles that allow you to do that. With your fingers inside your vagina, see if you can feel a squeeze.
4. Squeeze Please
Now that you have identified the muscles, you can apply isometric principles to work them and keep them strong. Take time each day to independently squeeze each one of the three regions in the pelvis. Isolate the muscles and don't allow other muscle groups, such as your buttocks, abs or back to get involved in the pressure. It can actually weaken the muscles and put undue pressure on your bladder, making bladder control even more difficult.
5. Vary the Position
Do your Kegel routines while standing, sitting or lying down. Do them in private until you are sure that you know when you are squeezing in the right places. After a while, you'll be able to do anywhere, from standing in the grocery checkout line to when you're driving. Practice holding in your bladder when you feel a sneeze coming on or before you jump or lift anything. Hold the squeeze until after the moment has passed. Men who have weak bladder control can use most of these same techniques.
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