Urology of Greater Atlanta

Bladder Exercises — How to Strengthen Bladder Muscles

The symptoms of an overactive bladder can be embarrassing and disruptive to your daily routine. Yet, with a few simple exercises, it is possible to regain control.

This article will help you learn the best exercises you can do to help relieve the symptoms of an overactive bladder, including urinary incontinence.

If you are facing any issues causing incontinence, make an appointment to see one of the board-certified urologists at Urology of Greater Atlanta. We can provide state-of-the-art testing to identify the problem causing your incontinence and personalized treatment plans to restore normal bladder function. We operate in multiple locations throughout Georgia.

What Are the Best Bladder Exercises?

The following 5 exercises can be done to strengthen your bladder and help you to regain control.

Kegel Exercises

Kegel exercises, also known as pelvic floor muscle exercises, are the easiest way for you to control urinary incontinence and stress incontinence, as they can be easily added to your daily routine.

To perform a Kegel exercise, you just need to squeeze your pelvic floor muscles. These are the same muscles you would use to stop the flow of urine.

Simply squeeze these muscles for 3 seconds and then relax. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDKD) suggests building up to 10-15 repetitions, 3 times a day. You can do these pelvic floor exercises while sitting or lying down.

Bladder Training

This is an effective way to overcome
overactive bladder symptoms and gain more bladder control. The exercise trains your bladder to hold more urine before needing to empty it.

First, you need to determine your baseline. Make a diary of how often you need to go to the bathroom throughout the day. Then try to go to the bathroom less often, holding in the urine longer between visits. It may feel uncomfortable, but doing this will help you gain more bladder control.


To help you do Kegel exercises more effectively, you can benefit from a procedure called biofeedback. Your healthcare provider at Urology of Greater Atlanta will use computer graphs and audio cues to help you locate and identify the correct muscles for Kegel exercises.

Vaginal Cones

Vaginal cones are a type of weight training equipment for women to help strengthen their pelvic muscles.

You begin the exercise by placing the cone in your vagina. Then, while standing, you lift the cone using your pelvic floor muscles. The cones have different weights that enable you to progress to heavier weights as your pelvic floor muscles get stronger.

Electrical Stimulation

Electrical stimulation may also help you reduce urinary incontinence.

Electrical impulses are directed to your bladder through electrodes, causing the muscles to contract. Over time, these muscles can increase in strength.

When to See the Doctor

If you are experiencing embarrassing symptoms because of an overactive bladder, make an appointment with one of our board-certified doctors at Urology of Greater Atlanta. We can show you the best way to strengthen your bladder muscles.

The symptoms of an OAB may include the following:

  • An uncontrollable and urgent need to urinate
  • Frequent urination (more than eight times in a 24-hour period)
  • Urinary incontinence
  • Needing to wake up during the night to use the bathroom more than once

You may require urgent medical attention if your OAB symptoms include the following:

  • Fever
  • Pain
  • Blood
  • Fatigue

How a Urologist Can Help

The urologists at Urology of Greater Atlanta have the specialized equipment needed to perform some of the bladder training exercises mentioned in this article. If you still struggle with urinary incontinence after trying these exercises, our urologists can try other methods for controlling urinary incontinence.

You may benefit from advanced techniques or procedures such as inserting an artificial urinary sphincter device or performing a bladder sling procedure. Our doctors can provide state-of-the-art testing to identify the issue causing your incontinence, and personalized treatment plans to help restore normal bladder function.

Call our practice or schedule a consultation online today for expert incontinence treatments. We have multiple locations throughout Georgia for your convenience.

Stockbridge, Country Club Drive

290 Country Club Drive Suite 100, Stockbridge, GA 30281

Blue Ridge, Blue Ridge Drive

4799 Blue Ridge Drive Suite 107, Blue Ridge, GA 30513

Sandy Springs

1100 Lake Hearn Drive NE STE 320
Atlanta, GA 30342

Griffin, West College Street

230 West College Street Bldg. C, Griffin, GA 30224

Spivey Station

7823 Spivey Station Blvd Suite 210, Jonesboro, GA 30236


4143 Hospital Drive NE Covington, GA 30014