Did you know that 25 million American adults suffer from incontinence?
It’s a common condition that affects both men and women, and it can become such an inconvenience that it starts to interfere with regular daily life.
If you or someone you know is affected by incontinence, kegel exercises can help! How? When you partake in kegel exercises, you’re strengthening your pelvic floor muscles which are crucial to bladder support!
Having strong pelvic floor muscles can ward off incontinence and even reduce leakage.
To get started, you’ll need to know some of the most effective exercises for incontinence. Here, we’ve laid out the 7 best kegel exercises so that you can get back to living your life.
The 7 Best Kegel Exercises for Incontinence
These kegel exercises are easy enough so that anyone can do them. And what’s more, you can do them from the couch!
1. The Commercial Break
Empty your bladder before curling up on the couch and watching your favorite show.
Every time there’s a commercial break, contract your pelvic floor muscles for 10 seconds. Then, relax the muscles for another 10 seconds.
Repeat in the standing position during the next commercial break. Alternate between standing and sitting for a total of 30 contractions!
2. The Gas Pump
Ever bored while pumping gas? No longer!
What’s great about incontinence exercises is that nobody will know you’re doing them, so you can tone your pelvic floor muscles literally anywhere (like the gas station)!
Practice short, quick kegels with 2-3 second contractions and releases or “quick flicks”. I like to challenge myself and do as many as possible until my tank fills!
3. The Page Turner
If you’re a book worm like me, doing kegels while you read can be hugely rewarding.
Try to contract your pelvic floor muscles every time you turn the page of your book and squeeze down for 8-10 seconds.
Relax while you read the new pages and then repeat when you turn the page again!
4. The Marathon
To get the most out of exercises for urinary incontinence, you should be doing around 90 contractions per day.
If you’ve got some free time during the day, do a kegel marathon to get you to this goal! Commit this time to tighten your pelvic floor muscles by doing 10-second contractions with 10-second resting periods in sitting, standing and reclining positions!
5. The Emergency Kegel
If you’re already suffering from incontinence and triggers like coughing, sneezing, laughing or bending over cause leakage, you need to be doing the Emergency Kegel.
Squeezing your pelvic floor muscles once or twice before one of these triggers may be enough to prevent leaks! The more you do this, the more your body will become “trained” not to leak when these things happen.
6. The Red Light
Every time you’re stuck sitting at a stoplight, contract for 3-5 seconds, then relax for the same amount of time.
Do this until traffic starts moving again!
7. The Kegel Exercise Device
There’s no better way to tone your pelvic floor muscles than by using the award-winning, FDA-approved kegel exercise device, Yarlap!
This easy, effective and discrete device can stop embarrassing urine leaks in as little as weeks with just 20 minutes a day!
Simply insert the device like a tampon, select your program and find your perfect comfort level. You can even use Yarlap while you’re watching TV!
Get Your Life Back
Doing these exercises for incontinence daily can put you on the right track to overcoming urine leakage and getting your life back.
You can manage this condition by improving your lifestyle and actions, and by incontinence
supplies as well. All you have to do is choose the best range with the highest absorbency.
Remember, if you keep it up, they’ll become part of your routine and you might even find yourself doing them automatically!
If this article was helpful to you, be sure you check out our other posts about all things health and fitness.
I’m a 20-something stay-at-home mother and wife. I have an amazing husband, a beautiful daughter, two loving dogs, and a lazy cat. I wouldn’t change my life for anything! I love to read, listen to music, cook and blog!
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