Pelvic floor muscle exercises, also called Kegel exercises, are a great way to improve and maintain bladder control, the National Association for Continence says.
The exercises help strengthen the pelvic floor and may improve bladder leakage.
The association offers these Kegel suggestions:
- Identify the muscles by trying to stop urination flow mid-stream.
- Build up to your routine. Performing with an empty bladder, your first goal should be to tighten your pelvic floor muscles for 5 seconds. Then relax them for 5 seconds. Try to do 5 reps on your first day.
- As you get used to the exercises, aim for for 10 seconds at a time, relaxing for 10 seconds between contractions.
- Do not hold your breath.
- Repeat 3 times a day.