Training & Exercises

Training & Exercises

Many men find that they can reduce urinary leakage with the right exercise routine. Exercises that target your pelvic floor muscles will improve bladder management and help you control urinary leakage.

Exercises

Before you start, you need to identify the right muscles to activate. Try to contract the same muscles you use while trying to not pass gas. These exact muscles also work your pelvic floor muscles. Doing the exercises seen below can improve the strength and endurance of your muscles, which will help prevent urinary leakage.

Strength Training

Tighten your pelvic floor muscles for 1-2 seconds. Try not to squeeze your glutes or tighten your thighs or stomach at the same time. Relax for 10 seconds, then repeat. Build yourself up to 10 repetitions. 

Perseverance

Use the same technique as the strength training exercise, but this time instead of repeating short squeezes of 2 seconds, hold for 10 seconds. Work on building up to 10 reps. Relax for 20 seconds between each repetition.

Resistance

When doing your strength and perseverance exercise, try adding abdomen resistance. This will help kick your exercises up a notch. 

Pro tip: Hard contractions

Do you feel that you have mastered the above exercises? Try using quick, hard contractions to squeeze your pelvic floor muscles as hard as you can, then immediately release them. Repeat up to 10 times.

Remember that results take time and it could take a few weeks to recognize improvement. Until then, consistency is key - make sure you do these exercises daily.

Bladder control

Regain control of your bladder by scheduling bathroom visits and keeping track of the amount of fluids you drink. For example, if you drink 50 ounces of water a day, it's normal to visit the bathroom up to 8x a day. If you need to urinate more often than this, use the pelvic floor exercises above to manage your bladder activity.