A good bladder control exercise is pelvic floor muscle training, which is also known as Kegel exercises, states Mayo Clinic. This exercise can help prevent or manage incontinence and other pelvic floor issues. It works by strengthening the muscles in the pelvic floor, which support the bladder, urethra, uterus, small intestine and rectum.
Kegel exercises involve finding the right muscles, contracting the muscles, maintaining focus and repeating the steps at least three times a day, notes Mayo Clinic. Finding the right muscles is done by stopping urination in midstream, but Kegels should not be performed while urinating as this can increase the chances of a urinary tract infection.
After finding the right muscles, empty the bladder and lie with the back on the floor. Tighten the muscles, hold the contraction for 5 seconds and relax for 5 seconds. This should be repeated at least four to five times in a series. Perform this exercise regularly until the contraction can be held for 10 seconds.
Maintaining focus while tightening the muscles helps get the best results. Don't flex the muscles in the buttocks, abdomen or thighs. Breathe freely while training. It takes about 3 to 6 weeks of regular exercises to notice the results, states WebMD.