Many women suffer needlessly from incontinence as they get older. Aging in general, as well as pregnancy, childbirth, and even menopause took a toll on the pelvic muscle, leading to reduced a woman's ability to keep from accidentally urinating (especially when sneezing, laughing, exercising, or simply bending over).
If this is you, you are far from alone: nearly a quarter of women between the ages of 30 and 60 years have mild form of incontinence (also called stress urinary incontinence). But there is no need to suffer needlessly, a simple (and discreet) exercise, called the Kegel or pelvic muscle exercise, can help 9 out of 10 women control or eliminate this problem.
How do I perform the Kegel exercise?
First, find the right muscles - you should isolate and exercise the major muscles that stretch across the pelvic floor, appropriately called the pelvic floor muscles or PC muscles (PC stands for pubococcygeus, if you must know).
To do this, try to slow or stop the flow of urine when you're sitting on the toilet, or identify the muscles that you would use to stop passing gas. Repeat this action several times so you become familiar with the feeling of contracting the right muscle group. Remember not to contract your stomach, buttock, or thigh muscles.
There are two exercises you can do: first, tighten your pelvic floor muscle and hold for a count of five. If at first, you may not be able to hold it more than a second or two, don't worry. With practice, you should be able to tighten the muscles for 10 seconds or more. Remember to relax for 10 seconds or so before contracting your pelvic floor muscles again.
The second type of exercise is to quickly contract the pelvic muscles several times in succession.
Both of these exercise types can be done discreetly and practically at any time while sitting down and even standing up. Practice these exercises as often as you like, but remember not to over exert yourself!
Additional benefit
It seems that strong pelvic floor muscles, which circle the vagina, also help women achieve orgasm more easily!
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