Kegel Exercises for Bladder Control Muscle Improvement and Natural Incontinence Treatment
The muscles you use to control your bladder are just like any other muscle, and exercise can make them stronger. Women with bladder control problems, aka incontinence, can regain control through pelvic floor muscle exercises, otherwise known as Kegel exercises.
Doing Kegel exercises for just 5 minutes, three times a day, can make a huge difference in your ability to control your bladder. These exercises strengthen the muscles that hold your bladder, as well as other organs, in their place.
Now for the tricky part, doing these exercises right. Try to stop the flow of urine when you are sitting on the toilet. If you can do it, you are using the right muscles. Another way to identify the right muscles to exercise is to discover the muscles used when trying to stop passing gas. Squeezing those muscles gives a sense of “pulling” and those are the right muscles for Kegel exercises.
Don’t squeeze other muscles at the same time. Be careful not to tighten your stomach, legs, or other muscles. Squeezing the wrong muscles can put more pressure on your bladder control muscles. Just squeeze the pelvic muscle. And don’t hold your breath.
Initially, you want to find a quiet, private spot to practice so that you can focus on exercising the right muscles. Lie on the floor, pull in your pelvic muscles and hold for the count of 3. Repeat about 10 times each time you exercise.
Do your pelvic exercises in the position of lying down, sitting, and standing for the strongest result.
You may not feel your bladder control improve for about 3 to 6 weeks, but most women report incontinence improvement within a few weeks. Don’t quit, it only takes 5 minutes, three times a day and the reward is a bit of freedom from the nearest restroom.
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