Exercise your control

With the right exercise you can reduce urine leakage. These exercises target the pelvic floor muscles as well as your bladder. Together they'll improve your bladder control and help you deal with urine leakage.


Try pelvic floor exercises to control urine leakage. Simply clench and exercise the right muscles to strengthen your pelvic floor. You can clench anywhere, so get started!
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Before you begin you need to find the correct muscles to activate. The easiest way to do this is by tightening the same muscles you use while trying not to break wind. Whenever you tighten those exact muscles, you are exercising your pelvic floor muscles. By doing these following exercises you can improve both the strength and endurance of your muscles, which helps you prevent urine leakage.

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Clench and hold your pelvic floor muscles for a second or two. Relax for 10 seconds and then repeat, building up to 10 repetitions. Try not to squeeze your buttocks or tighten your thighs or stomach at the same time while doing this exercise.

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Use the same technique as for the strength exercise, but this time instead of repeating short clenches, clench 10 seconds, building up to 10 repetitions. Relax for 20 seconds between each repetition.

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Kick it up a notch by adding abdomen resistance when you do the strength and perseverance exercises.

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Pro tip: Hard contractions

Feel like you've mastered the exercises above? Try using fast, hard contractions to squeeze your pelvic floor muscles as hard as you can and then let go straight away. Repeat up to 10 times.

Remember, good results take time and it will take several weeks before you notice improvement. Until then, make sure you do these exercises daily.

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Bladder control

Regain control of your bladder by scheduling your toilet visits and keeping track of the amount of liquid you drink. For example, if you drink a litre and a half of water a day, it's perfectly normal to visit the toilet up to 8 times a day. If you need to urinate more often, use the pelvic floor exercises above to regain control.

The benefits of exercising


The exercises quickly became a daily routine


Physical benefits of exercising

  • Increased bladder control
  • Stronger body and mind
  • Reduced stress levels
  • Better sex life


I have become my own personal trainer. And the hard work has paid off.



"I realised I had to do something"

Read the stories from Peter, Martin and Richard, men who are dealing with urine leakage and have learned how to take control of their lives again.

Martins real life story

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