en | FR

Exercise your control

Many men find that with the right exercise, you can reduce urinary leakage. These exercises target the pelvic floor muscles as well as your bladder. Together they'll improve your bladder control and help you deal with urinary leakage.

Illustration of an exercise icon


Before you begin, you need to find the correct muscles to activate. The easiest way to do this is by tightening the same muscles you use while trying not to break wind. Whenever you tighten those exact muscles, you are exercising your pelvic floor muscles. By doing these following exercises you can improve both the strength and endurance of your muscles, which helps you prevent urinary leakage.
Illustration depicting 10 times strength


Clench and hold your pelvic floor muscles for a second or two. Relax for 10 seconds and then repeat, building up to 10 repetitions. Try not to squeeze your buttocks or tighten your thighs or stomach at the same time while doing this exercise.
Illustration of a stopwatch


Use the same technique as for the strength exercise, but this time instead of repeating short clenches, clench 10 seconds, building up to 10 repetitions. Relax for 20 seconds between each repetition.
Illustration of a person and their abdominal muscles


Kick it up a notch by adding abdomen resistance when you do the strength and perseverance exercises.
Illustration of person with symbols pointing outwards from torso

Pro tip: Hard contractions

Feel like you've mastered the exercises above? Try using fast, hard contractions to squeeze your pelvic floor muscles as hard as you can and then let go straight away. Repeat up to 10 times.

Remember, good results take time, and it will take several weeks before you notice improvement. Until then, make sure you do these exercises daily.

Illustration depicting bladder control

Bladder control

Regain control of your bladder by scheduling your bathroom visits and keeping track of the amount of liquid you drink. For example, if you drink 50 ounces of water a day, it's perfectly normal to visit the bathroom up to 8 times a day. If you need to urinate more often, use the pelvic floor exercises above to regain control.

The benefits of exercising

TENA Men TENAmonials

The exercises quickly became a daily routine



Physical benefits of exercising

  • Increased bladder control
  • Stronger body and mind
  • Reduced stress levels
  • Better sex life

TENA Men TENAmonials

I have become my own personal trainer. And the hard work has paid off.



TENA Men Stories

"I realized I had to do something"

Read real life stories from Peter, Martin, and Richard; men who are dealing with urinary leakage and have learned how to take control of their lives again.

Young man wearing glasses smiling