(HealthDay News) — Pelvic floor muscle exercises, also called Kegel exercises, are a great way to improve and maintain bladder control, the National Association for Continence says.

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The exercises help strengthen the pelvic floor and may improve bladder leakage.

The association offers these Kegel suggestions:

  • Identify the muscles by trying to stop urination flow mid-stream.
  • Build up to your routine. Performing with an empty bladder, your first goal should be to tighten your pelvic floor muscles for 5 seconds. Then relax them for 5 seconds. Try to do 5 reps on your first day.
  • As you get used to the exercises, aim for for 10 seconds at a time, relaxing for 10 seconds between contractions.
  • Do not hold your breath.
  • Repeat 3 times a day.

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