Those accidental drips or leaks triggered by sneezing, coughing, or laughing can be a burden and an embarrassment for many women. Luckily, there is one simple therapy that has proven very effective. Kegel exercises.

Kegel exercises (or simply Kegels) involve repeated contraction and relaxation of the urogenital or pelvic floor muscles that control urine flow.  By simply squeezing then relaxing these muscles regularly, women can build muscle tone and regain urinary control. By following these steps, many women can be well on their way to a leak-free existence.

• Identify the proper muscles. During urination, contract the muscles necessary to stop the flow of urine. Those are the muscles that need to be toned. (Once these muscles have been identified, it is not a good idea to regularly stop urine flow because it may interfere with proper bladder emptying.)
• Start squeezing. To begin, contract muscles and hold for a count of three and then relax them. Gradually increase the amount of time each contraction is held -- up to 10 seconds each.
• Keep squeezing. The recommended frequency for Kegels is 10 exercises five times daily. They can be done while sitting, standing, or lying down -- but they must be done regularly to be effective. The more exercises women do, the stronger their muscles will become.
• Sneak in squeezing. Remembering to do Kegels every day may be simpler when they are associated with certain activities such as driving home from work, watching TV, or as part of a bedtime ritual.

All women are encouraged to incorporate Kegel exercises into their daily routine during their younger years, before incontinence develops.  It can take up to three months of regular Kegel exercises to improve bladder control once leaking of urine has started. And the benefits don’t stop there. Kegels can also improve vaginal muscle tone -- enhancing sexual enjoyment. So the quicker women get "Kegeling" the better. It’s time to take advantage of this free, painless, unbelievably simple wonder cure today.