If you have an urge to go before you reach your target time, try a relaxation technique such as breathing slowly and calmly. For some, Kegel exercises might also help to control urges.

Kegel exercises can be done as part of your bladder training regime. You can also do these exercises on their own to help strengthen your bladder muscles. It can take some months for these exercises to work, so persist with them.

Kegel Exercises

While urinating, try to control the flow of urine without using your leg, bottom, or stomach muscles. You should be able to stop the flow without using these muscles.

Once you have found the muscles in your groin  that control the flow, squeeze them tight while not urinating. Hold for 10 seconds, and then relax for 10 seconds. Repeat up to 20 times per session and try to do 3 sessions of the exercise every day.

If you can’t clench for this long at first, start with whatever amount of time you can clench for, and work up to 10 seconds.

A controlled study found that women who were mentally and physically able to use this method achieved real benefits with all types of incontinence.