Bladder Control Problems? These Exercises May Help

Kegel exercises are a natural way to improve bladder control

Pelvic floor exercises, known as Kegels, are an excellent way to improve bladder control naturally. These exercises strengthen your pelvic floor muscles, enhancing your ability to hold it in and reduce the risk of leaks when you cough, sneeze, or lift something heavy.

Kegel exercises can strengthen bladder muscles in both women and men, helping people manage symptoms of urinary incontinence. In this article, we explain the step-by-step process for women to improve bladder weakness.

How to Strengthen a Weak Bladder With Kegel Exercises

If you’re an exercise enthusiast, you probably already know that the best exercise routines focus on both slow-twitch and fast-twitch muscle fibers. Slow-twitch muscles use energy slowly and create endurance, while fast-twitch muscles provide short, powerful bursts of energy.

Slow-twitch pelvic floor muscles help you hold your bladder, so you don’t have to head to the bathroom as frequently. Fast-twitch pelvic floor muscles protect against bladder leaks, like those that happen when you lift something heavy or cough.

A thorough Kegel exercise routine includes daily workouts for both your slow-twitch and fast-twitch pelvic floor muscles.

Slow-Twitch Strength for Bladder Retention

Let’s take a look at how to strengthen the muscles that reduce urinary frequency.

Step 1: Locate Your Pelvic Floor Muscles

If this is your first time performing pelvic floor therapy, it can be challenging to isolate the right muscles. First, envision yourself peeing and then stopping the urine flow—those are some of the pelvic floor muscles. Next, imaging holding in gas. Try to do these two at once, without tightening your abs, legs, or glutes. The key is to pull the pelvic floor muscles up and in while remaining relaxed in the surrounding muscles.

Step 2: Get Into a Comfortable Position

You may sit, lie down, or stand when performing Kegel exercises—try your exercises each way to determine which you prefer. Have your knees slightly apart and take a deep breath in and out to relax your muscles.

Step 3: Contract Your Pelvic Floor Muscles

Pull in your pelvic floor muscles and hold for ten seconds. To properly engage these muscles, envision stopping the flow of urine and holding in gas. Be sure that your stomach, legs, and glute muscles remain relaxed. Slowly release and take a break for ten seconds.

Step 4: Repeat

Repeat the step above for a total of ten reps, with ten seconds on and ten seconds off. Do this three times daily.

Fast-Twitch Strength for Stress Incontinence

The difference between fast-twitch and slow-twitch Kegels is how long you contract the pelvic floor muscles. Once you’re in a comfortable position, quickly clench your pelvic floor muscles up and in like you’re squeezing something, and then release. Do this ten times for a complete set and repeat three times each day.

Do Your Exercises Daily

Stick with your workout routine and keep notes on your progress. You’ll likely notice improvements within a few weeks to a month or two, depending on how regularly you do Kegels and what other strategies you employ for improved bladder control.

To see results faster, consider adding in an all-natural bladder health supplement. BetterWOMAN and BetterMAN are clinically tested supplements designed to improve bladder control. With herbs and other natural plants long used for bladder health, BetterMAN and BetterWOMAN may help ease leaky bladder symptoms and reduce urinary frequency.

Read Related Articles: Frequent Urination, Female Bladder Control Issues, Incontinence