Don't hold your breath or tighten your stomach, buttock or thigh muscles at the same time.
When you know how to do the exercise in a correct way, aim to squeeze and hold for 5 seconds (or as long as you are able to physically squeeze really hard) – then relax the muscles for 5 seconds.
Repeat 5 to 10 times depending on how strong you are. Aim to do these exercises 3 to 4 times a day. Start with laying or sitting, and as you get stronger you can then do the exercises standing.
After a few months, you should start to notice the results. You should carry on doing the exercises, even when you notice them starting to work, for continued results.
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