The value of regular exercise is indisputable.

It’s good for your heart, it can energize your sex life, and it can certainly help you fit into your favorite clothes. A certain type of exercise can also improve urinary incontinence symptoms.
Learning how to do Kegel exercises involves contracting the pelvic floor muscle to strengthen it. Some men have difficulty contracting the right muscle. If you struggle with this, your doctor can help you. And yes, there’s even at least one app for that, so you can take your Kegel exercises to the tech dimension.

Urinary Incontinence Symptoms
There are a few different types and causes of urinary incontinence. The condition may be temporary or permanent. You might leak urine when you sneeze, you might have an uncontrollable, urgent need to urinate, or you might experience frequent urination.

Related | Does Jelqing Make Your Penis Bigger?

Sometimes, a man might need to urinate, but he is only able to release a small amount at a time. All of these symptoms can be improved with treatment. Your doctor might recommend surgery or medication.

You might also consider using herbal supplements to treat urinary incontinence. Kegel exercises are also an effective way of improving your symptoms, and they take very little time out of your day.

Pelvic Floor Muscles
The pubococcygeus (PC) muscle is also commonly called the pelvic floor muscle. Picture a hammock that stretches from your tail bone to your pubic bone. It supports the pelvic organs and aids in urinary control.

Finding the pelvic floor muscle can sometimes be tricky. Imagine that you are holding back gas – that’s the muscle that you would use. Avoid tensing the buttocks, legs, or abdomen. Another method for finding the PC muscle is to urinate, and then stop the flow before you’re finished.

How to Do Kegel Exercises

Once you have successfully located your PC muscle, you’re ready to learn how to do Kegel exercises. Clench the muscle for a slow count of five, or as long as you are able to do so. Release, count to five, and repeat 10 times. Try to do them three times a day, 10 repetitions each time. If you have trouble at first, it may help to lie down or to reduce the amount of time for each rep.

Related | 4 Ways Running Affects Your Penis and Balls

As your PC muscle becomes stronger, you can clench the muscle for up to 10 seconds at a time, while standing up. Remember to breathe naturally when learning how to do Kegel exercises.

The neat thing about Kegel exercises is that you don’t need to change into workout clothes and you can do them anywhere — at the office while watching TV, or even while serving as the keynote speaker for an important professional conference. Nobody will know.

Expect to notice improved urinary symptoms within three to six weeks, and improved erectile function within three months. If you do not notice any improvement, talk to your doctor. You might be having trouble locating the right muscle.

This article was originally published on Prostate.net. Read the original.