5 Kegel Exercises Reduce Urinary Incontinence in Women Over 35
Kegel exercises are effective for reducing urinary incontinence in women over 35. These exercises target the pelvic floor muscles, which support the bladder and urethra. Here are five effective Kegel exercises:
- Standard Kegels: Squeeze the pelvic floor muscles for 3-5 seconds, then relax. Repeat 10-15 times.
- Bridge Kegels: Perform a bridge exercise while squeezing the pelvic floor muscles.
- Elevator Kegels: Gradually increase the intensity of the squeeze, as if riding an elevator.
- Flutter Kegels: Rapidly contract and relax the pelvic floor muscles.
- Slow Kegels: Squeeze the muscles slowly, holding for 10 seconds before releasing.
Consistent practice of these exercises can strengthen the pelvic floor, reducing urinary incontinence.
