Kegel exercises to improve bladder control
Kegel exercises to improve bladder control

Kegel Exercises for Bladder Leaks

Share on

Share on

Laughing, sneezing and coughing are a few of those day-to-day occurrences that we often do without a second thought. For those of us with light bladder leaks... they can seem daunting. If you’re experiencing urinary incontinence, Kegel exercises can help and paired with Cottonelle’s Flushable Wipes you will maintain a freshness boost throughout your journey! Keep reading to find out how to complete kegel exercises the right way.

What are Kegel Exercises?

Kegels are a safe and effective way to strengthen your pelvic floor muscles. They’re named after Dr. Arnold Kegel who designed them in 1948. Stronger muscles in the pelvic region translate to less bladder leakage. They’re easy to do once you know how and they won’t take up too much of your time. With practice they can help you reduce leaks and stay dry1

What are Pelvic Floor Muscles and What Do They Do?

You may be wondering what pelvic floor muscles are before you think about working them out. These are a little trickier to point out than, say, your abs, because you can’t actually see them. Pelvic floor muscles are located deep inside your pelvis, connecting your spine to your pubic bone2. They keep your bladder, uterus and rectum in place and are responsible for controlling your urine flow as it exits your body through your urethra.

First, Try the “Stop” Technique

As a result of this placement, one way to figure out how to exercise your pelvic floor muscles is to use the “stop technique.” During your next visit to the bathroom, you can experiment with squeezing your muscles in that area. You’ll know you’re succeeding if your urine stream slows or stops completely.

Important note: the “stop technique” is only for the exploration stage! Once you have found the muscles required to perform Kegels, please return to your regular bathroom habits. The last thing you want is an overactive bladder. We recommend consulting your doctor if you’re still having doubts!

How to Kegel

Now that you’ve familiarized yourself with the action, it’s time to practice. Contract your pelvic floor muscles for five seconds while seated, then relax. Only managing two or three seconds at a time? Great! Like all muscles, these will strengthen in time. Keep all the other muscles in your trunk and legs relaxed while you concentrate your focus on the pelvic floor. You can perform these exercises sitting or lying down or even standing up. Soon you’ll be able to hold for ten seconds at a time ten times in a row. Daily repetitions give the best result!

But How Can I Stay Protected from Leaks When They Happen? 

While Kegel exercises are an important tool in controlling bladder leaks, accidents can still happen. Having a care kit for on-the-go situations will help you feel confident no matter what your day might bring. Slip in an incontinence pad designed for leaks in your gym bag and bring an extra pair of pants and underwear when you can.

What Should I Use to Clean Myself If I Leak?

Missing that shower fresh feeling? Cottonelle® FreshCare® Flushable Wipes, are your new secret weapon. Conveniently packaged in discreet 14 count packs, they’ll help you feel shower fresh all day long even when your bladder decides not to cooperate. Best of all? They’re completely, flushable!

Why are Cottonelle® Wipes Ideal for Incontinence Care?

Cottonelle® Flushable Wipes are safe for sewer and septic systems, made with plant based fibers that are 100% biodegradable and break down like toilet paper*. Plus, they’re paraben free, alcohol free and contain no harmful chemicals so they can be used to wipe your most intimate areas. Use them at the end of your toileting routine to remove any odor and step back into your day feeling refreshed.

Now that you’ve got the tools you need, don’t be shy! Share your Downtherecare™ with the friends and family you think could benefit. Come sign up for free coupons!

* Begins to break up as fast as Cottonelle Ultra Clean and has same break up after 30 minutes



Clean Background
Cottonelle® Canada Septic-Safe Toilet Paper


First, Remove more at once
with Cottonelle Cleaning
Ripples Texture ®

Cottonelle® Canada Flushable Wet Wipes


Then, use Cottonelle Flushable Wipes for a refreshing clean throughout the day

We're part of the Kimberly-Clark Family
Back to Top