Toning the Pelvic Floor Muscles with Kegel Exercises
Pelvic floor muscles can certainly stop the flow of urine. Factors such as pregnancy, childbirth and being overweight can lead to weak pelvic muscles. While for men, prostate surgery can weaken pelvic muscles. Weak pelvic muscles can cause you to leak urine. All is not lost because the pelvic muscles are just like any other muscle. Through constant exercises, they can become stronger. People who leak urine may have better control of these muscles by doing pelvic muscle exercises called Kegel exercises.
Which muscles control my bladder?
There are several layers of muscle stretched between your legs at the bottom of the pelvis. These muscles attach to the front, back and sides of the pelvic bones. Two pelvic muscles do most of the work. The biggest one stretches like a hammock. The other is shaped just like a triangle.
How do I exercise my pelvic muscles?
You can exercise almost anywhere and any time. To do Kegel exercise s, try to pull in or “squeeze” your pelvic muscles (as if you are trying to stop urine flow). Hold this squeeze for about 10 seconds, then rest for 10 seconds. Do sets of 10 to 20 contractions per day.
Be patient and continue to exercise. It takes time to strengthen the pelvic muscles, just like it takes time to improve the muscles in your arms, legs or abdomen. You may not notice any change in bladder control until after 6 to 12 weeks of daily exercises. Still, most women notice an improvement after just a few weeks.
These are the same muscles that you would use to try to stop the flow of urine. They are the muscles you will exercise and strengthen.