If you usually experience leakage of urine either before or after urinating, you have what is known as urinary incontinence which means you have weak control over your urinary sphincter.
Urinary incontinence (involuntary leakage of urine) becomes a bigger problem as you grow older. This where Kegel exercises (also known as Kegels or PC exercises) can help you. You just have to make it part of your daily routine just like how you have your bath and brush your teeth in the mornings.
Kegel exercises are very easy to perform (I have a more detail article about Kegels here) and you don’t need any equipment. Asides from helping you deal with urinary incontinence, regular Kegel exercising would also give you the following benefits:
- Harder and stronger erections
- Improved sexual stamina
- Ability to achieve multiple orgasms
- More powerful and longer lasting orgasms
You would get all these sexual benefits just by doing Kegel exercises regularly and you would no longer have to worry about involuntary leakage of urine.
How Kegel Exercises Help In Dealing With Urinary Incontinence
Your bladder and urethra are held up by a group of muscles that is called the pelvic floor muscles or PC muscles. If your pelvic floor muscles are weak then you are going to be having trouble with leakage of urine.
Kegel exercise targets the pelvic floor muscles and makes it stronger to hold the bladder and urethra so that you can have more control over your urine and prevent dribbling of urine into your boxers or pants.
Kegel exercises also gives you better bladder support by making the pelvic floor muscles more able to keep your urethra closed so you can hold urine for longer periods of time. If you engage in Kegel exercising regularly, you would be able to stop urinary incontinence totally.
How Regularly Should You Do Kegel Exercises To Deal With Urinary Incontinence?
Just like other forms of exercise, consistency is the most important factor that would guarantee your success in eliminating urinary incontinence with Kegel exercise.
If you are just starting, you would do the Kegel exercises for five minutes, two times day, preferably one 5 minute session in the morning and one in the night.
Begin by do the Kegel for a 4 second count, then relax for 4 seconds. Keep doing this for a complete 5 minute session. When doing the Kegel exercises, you should only be using your pelvic floor muscles and not the other muscles in your thighs and lower back.
While doing the Kegel exercise, make sure that your thighs are wide apart so that you would be targeting the pelvic floor muscles properly. When you get to a point where you can hold your Kegel for 4 seconds increase it to 5 seconds and keep increasing the length of time gradually as you do the Kegel exercises, while still keeping the time to relax still at 4 seconds.
How Long It Will Take For Kegel To Eliminate Urinary Incontinence Completely?
If you do Kegel exercises regularly, you are going to experience a remarkable improvement in your urine control after 4 – 12 weeks depending on how weak your urinary sphincter and pelvic floor muscles were before.
The improvements come gradually, so don’t expect to see remarkable improvements after 2 or 3 days of doing the Kegel exercises. You also need to make sure that you are doing the Kegel exercises properly, check this article for a detailed explanation on how to do the Kegel exercises:
Make sure that you are regular with your Kegel exercising – at least two exercise sessions every day. If you are consistent with Kegel exercising, you would eventually begin to enjoy all the sexual and health benefits.