Exercises to strengthen pelvic muscles can be done almost anywhere: to drive the car, office, watching TV, and at any time: morning, afternoon or evening.
All that is required to contract the pelvic muscles and maintain contraction for ten seconds, then rest for ten seconds. Perform three to four sets of ten contractions per day. Be patient, your goal is to improve muscle tone, and takes time and improve muscle tone in the arms, legs or abdomen, it takes time to tone up the pelvic muscles. It may not feel that improves bladder control until after six to eight weeks. However, most women notice improvement after a few weeks.
Important considerations
* Weak pelvic muscles cause problems in controlling the emptying of the bladder: urinary incontinence (involuntary leakage of urine)
* Daily exercises strengthen the pelvic muscles.
* These exercises often improve bladder control.
* Ask your doctor if you are contracting the correct muscles.
* Tighten your pelvic muscles before sneezing, lifting or jumping. This can prevent damage to the pelvic muscles.
* Record daily exercises as you perform.
* If the exercises are effective, continue to perform, and any other exercise.
