Ladies, there are few of you who leak urine, and you may have felt the distress caused by this clinical condition called urinary incontinence. If you are one of them, you will want to be able to control urination easily and non-invasively. However, the ability to control urination relies on the muscles and their coordination, so here is an easy way to train them – Kegel pelvic floor training. When the bladder is full, the muscles of the bladder (forceps) relax to hold the urine, while the muscles around the urethra (pelvic floor and sphincter) tense to close the urethra, and the exercise of these muscles will help prevent leakage and control the urge to urinate. This exercise, called “Kegel” training after the doctor who invented it, helps maintain pelvic floor muscle tone to reduce urinary leakage and urgency. Find your pelvic floor muscles The pelvic floor muscles are a group of muscles that enclose the bottom of the pelvis and are attached to the lower part of the pubic bone, the two iliac bones and the coccyx. Feel where the pelvic floor muscles are below? Sit down, blow up a balloon, you will feel the lower part of the pelvis there is an area in force, this is the pelvic floor area, daily life cough, laugh, hold your breath when lifting heavy objects, or blowing candles, the pelvic floor muscles are in a state of pressure. Isn’t it easy? Strengthen your pelvic floor Once you confirm the location of the pelvic floor muscles, you are ready to start. The action is actually contracting and relaxing the pelvic floor muscles, the requirement is to contract and hold for 5 seconds, then relax for 5 seconds. Note that there should be relaxation so that the pelvic floor muscles have enough rest between contractions, and each contraction and relaxation should be recorded as one repetition. Each set should include 3 different positions: 10 repetitions in the lying position, 10 repetitions in the sitting position and 10 repetitions in the standing position, at least twice a day in the morning and evening. Control your pelvic floor muscles With the previous difference, control takes some time to master. When doing the exercises, the body should be completely relaxed and focused on the pelvic floor muscles. Avoid using the strength of the abdominal muscles, you can put your hands on your abdomen while contracting the pelvic floor muscles, so you know that the abdominal muscles are not tense at the same time. Do not hold your breath during the exercise. How to test if the contracted muscles are correct? You can sit in front of a mirror and if you see the body move up and down lightly when contracting the pelvic floor muscles, it indicates that the muscles of the buttocks or thighs are also contracting. If the contraction is in the correct position, anyone other than you will be able to guide you on what you are doing. How do I set the frequency of training? It is best to train regularly and form a habit, with a minimum of 30 repetitions per session twice a day. Improved pelvic floor muscle control often shows up after 6 weeks of training. Strengthening the pelvic floor muscles is a step you can take to achieve urinary control. It can be very difficult to talk about urinary incontinence and sudden urgency, but it is not necessary at all. A timely visit to your doctor can provide training guidance as well as other appropriate treatment measures to further relieve your embarrassment.