Some women have problems with bladder control after menopause begins. This happens because the muscles that surround the bladder and hold the urine inside become weaker as a woman ages. It may also be a result of strain during childbirth. Fortunately, simple exercises—known as Kegel exercises—can strengthen these muscles. To do Kegel exercises, empty your bladder and sit or lie down. Contract your pelvic floor muscles for three seconds, then relax for three seconds. Repeat 10 times. Once you've perfected the three-second contractions, try doing the exercise for four seconds at a time and then resting for four seconds, repeating 10 times. Gradually work up to keeping your pelvic floor muscles contracted for 10 seconds at a time, relaxing for 10 seconds in between. Aim to complete a set of 10 exercises, three times a day.Doing regular Kegels can markedly improve bladder control—and may even enhance sexual pleasure. Declining estrogen has been associated with worsening prolapse and incontinence.If you are overweight, weight loss has been shown to be quite helpful to help control urinary leakage. Losing just 5 percent of your weight has been shown in multiple studied to improve incontinence by 50 percent.