Intimate Gymnastycs

International School by Tatyana Kozhevnikova

Exercises for bladder control

Before we begin with the exercises for bladder control, it is necessary to know the location of the bladder and its function. The bladder is where the urine is accumulated and it is located right underneath the uterus. The bladder muscles that are in circle shape help in controlling the flow of the urine out from the urethra. The strong the bladder muscles, the easier it is for the person to control the flow of their urine and as the bladder muscles become weak, a person starts to suffer from problems such as urinary incontinence. Urine incontinence means that a person is no longer in control of their urine and it can come out at any point with any push. A sneeze, laugh, cough, playing sports and other activities can result in the urine coming out involuntarily. 

Urine incontinence which is also known as the involuntarily flow of the urine and even though, there are several medicines in the market to cure this problem, there is also a natural way of doing it. The number one exercise among all the exercises for urinary incontinence is the Kegel exercise. Kegel exercise for women urinary incontinence has had proven results and the most important thing is that it is free and easy to perform. Women around the world continue to use Kegel exercise for bladder control and it strengthens the bladder to a great extent. Though, the process may be slightly longer as compared to when medicines are used but it is surely natural with no side effects and does a permanent job. With medicines, a person has to keep using them for years to find the perfect solution but that is certainly not the case with Kegel exercises. They are directed towards strengthening the pelvic floor muscles, which are responsible for the outflow of waste from the body.


This exercise to strength bladder needs an empty bladder, to begin with. It is always recommended before beginning the Kegel exercise is to empty the bladder because if a woman is stopping her urge to urinate then it can further damage the pelvic floor muscles. Once the bladder is empty, the person needs to locate the pelvic floor muscles. Though these muscles are internal and not very easy to locate and therefore requires slight finding. The pelvic floor muscles are located between the anus and vulva of the woman. After they are found, a person needs to contract the pelvic floor muscles with the help of the fingers. Contract or squeeze them and count till 10. Once the 10 count is over, you need to release your muscles and give them sufficient time to relax. In order to have consistency, again count till 10 before re-contracting the muscles. This is a two-way process that involves the contracting and releasing of the muscles. 

The second part of this urinary incontinence exercise involves the three steps. The first step requires you to stand up and do the contracting and relaxing. The process has to be repeated 10 times. Then you must sit down and do the same process for another 10 times. And lastly, do the same process in reclining position. This total of 30 completes one set or one exercise routine. You can increase the number of times the exercise is done when you start to have a better control of your bladder. Once the bladder is strengthened, you can decrease the count because of the stronger the bladder, the less need that there is for any exercises for bladder control.

This one set should ideally be done three times a day which would make it a total of 90 times. One thing that needs to be noted is that one must perform the Kegel exercises in a quiet environment. People normally prefer doing them in the washroom where they can focus. The fact that the Kegel exercise requires the finding of the pelvic floor muscles and needs to be done quite a few times, the focus is very crucial. It is important to remember that you would never be able to gain optimal results until and unless you keep performing the exercises without any gaps. The more regularly, you would perform them, the faster results you would get. On average, it takes about 10 weeks for this stress incontinence exercises to show results.