Urine leakage and frequent urination are common problems, especially among women. The issues often arise during pregnancy or immediately after childbirth. Menopause, too, is a time when bladder difficulties tend to appear. You can alleviate the problems by developing better control of your pelvic muscles. Kegel exercises are one of the best ways to develop such control.
Step 1
Find the right muscles to squeeze. They are the ones you would use to cut off your flow of urine in midstream, according to the National Kidney and Urologic Diseases Information Clearinghouse. Women can use another technique: Place a finger inside the vagina and attempt to squeeze the muscles around it. As your muscles grow stronger, the sensation will be more pronounced, according to the Mayo Clinic.
Step 2
Ask your doctor or nurse for help if you cannot isolate the right muscles or are not sure. She may be able to assist with exercise aids or even biofeedback, which uses electrodes and a monitor to tell you whether you are performing Kegels correctly. You want to make sure you are not squeezing other muscles, such as those in the buttocks, stomach or legs, since doing so can place more pressure on the bladder control muscles.
Step 3
Develop a routine. Contract the pelvic muscles and hold the contraction for three seconds, then release. The goal is eventually to build up to holding for ten seconds. Do a set of ten Kegels three times per day. You should see improvement, such as less frequent leakage of urine, within two to three months, according to the Mayo Clinic.
Step 4
Do the exercises in various positions. Perform them each day while standing, sitting and lying down. This habit is the best way to strengthen the muscles, according to the National Kidney and Urologic Diseases Information Clearinghouse. You need not set aside a special time to do the exercises: You can do a set while working at your desk or standing in your kitchen.
Step 5
Vary your technique. For example, you can do your Kegels in rapid bursts called "mini-Kegels," where you count to 10 or 20 quickly and squeeze your muscles once with each number. Or you can slow the exercises down, contracting and relaxing very gradually.
