Uh-oh was that urine? Oh my..I just peed myself! 70% of women have had this happen and it's called urinary incontinence and it is the involuntary secretion of urine. Although embarrassing, this does happen when the pelvic floor muscles weaken. There is a small amount of urine that escapes when you cough, laugh, sneeze or even move a certain way. Males and females at any age experience this. Although temporary it can also be the result of a medical condition.

Women have incontinence twice as often as men due to pregnancy, childbirth, menopause and the structure of the female urinary tract. It occurs in older women more often then young but this does not mean that it is to be expected as we age. It usually happens because of problems with muscles that help hold and release urine.

Incontinence can be treated with Kegel exercises. The aim of Kegel exercises is to restore muscle tone and strength to the pubococcygeus muscles. The exercises are named after Arnold Kegel, a gynecologist who recommended them in the 1940's to help women with incontinence. Not only do they maintain bladder control but they also improve muscle tone in the vagina, making sex more enjoyable.

Kegels are easy to do and should become a lifelong habit. Imagine you are trying to stop the flow of urine. When performing a Kegel during intercourse your partner should feel like the vagina is hugging his penis. If he feels this, then you are doing them correctly. Hold the Kegel for 10 seconds, then relax and perform another one. Start off by doing a few a day, then as your muscles strengthen increase the number of Kegels you do each day. You can even try holding the Kegel longer than 10 seconds. If you do them in sets of 10, try to aim for 4 sets a few times a day.

Just like weights can be added when exercising your arms or legs, there are also weights to be used when doing Kegels. They are called Ben Wa Balls. Legend has it that women in Japan or China used to insert them into the vagina and then rock back and forth experiencing orgasms. They may be an ancient Asian sex toy but since they have been around for more than 1,000 years, it shows that they have real value.

Their value is when they are used along with a Kegel to add that extra weight to help strengthen the vagina. With the extra weight, it makes you more conscious of squeezing the vaginal walls, thus doing a Kegel that is really helping you with your goal. Since the vagina is a closed passage you cannot lose anything. Think of the vagina as a cul-de-sac and if the balls are up at the top of the cul-de-sac, just relax and gravity will take care of getting them out of there.

Happy Kegel'ing and here's to strong vaginas! And maybe try that rocking back and forth, you never know, the legend might be true!

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