Have you ever cough or sneeze and suddenly you wet yourself?

If have involuntarily 'peed' your pants after exerting pressure or stress on your abdominal walls, you may have developed an early sign of urinary stress incontinence.

This is the result of having weak bladder support from your pelvic floor muscles.This condition is normal for women. About 1 in 5 women have weak bladder control at some point of their lives. The factors that would risk you developing this conditions are childbirth, pregnancy, aging, menopause, and history of hysterectomy (removal of the uterus), obesity, and functional and cognitive difficulties.

The good news is, you can start by taking over them before they take over your life. This condition is embarrassing especially when you are not that old (over 60 yrs)!


Our pelvic floor muscles are just like the other muscles in our body. To make it strong, we must exercise! Kegel's exercise is an internationally known method of exercising your pelvic floor muscles.

How to:

1) Finding your aimed muscles. Pee and Feel.

The muscles that 'allow' your urine to leak out when you urinate are the muscles you want to work with.

2) Comfortable location. Anywhere and Anytime!

The best thing about Kegel's exercises is that you can do them whenever and whereever you want! Whilst sitting in the office, calculating your taxes,and reading your books!

3) Start your Kegel!

You can start doing this exercise with just trying to 'hold your pee' for a good 10 seconds, then release. Then the next step is to hold for 9 seconds and make your way down. This exercise would probably take you less than 5 minutes.

This exercise must not be confused with really holding your 'pee'. You should know that it must be done when your bladder is empty and you DO NOT have the urge to go to the toilet. Holding your urination would put you in a high risk of developing stones in your urinary tract. Please avoid this at all cost.

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