Attempt to delay your urge to urinate by 10 to 20 minutes, and contract your lower pelvic floor muscles. Incontinence may occur due to weakened bladder muscles. Your bladder can hold up to 550 ml of urine. This may mean breaking the habit of urinating the instant you feel the urge, which may result in a weak bladder and weakened sphincter muscles. Strengthen your urinary sphincter muscles by training your bladder to hold urine for longer periods. Kegel exercises work for men as well as women. Men diagnosed with prostate cancer may have difficulty with urinary incontinence. Perform this exercise several times a day for five minutes for improved bladder control in three to six weeks. Hold for five, 10 or 20 seconds or longer, maintaining the contraction for longer periods as you gain control over this small but very important muscle. Tighten the muscles in your pelvic floor as if you're holding in urine. You can do Kegels anytime without anyone knowing you're doing them. Kegel exercises are among of the most common exercises that strengthen the sphincter muscles.
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