How to perform Kegel exercises for women over 35?
How to perform Kegel exercises for women over 35?
Performing Kegel exercises for women over 35 follows a similar approach to the general guidelines. Here's a step-by-step guide:
1. Find the Right Muscles: Identify the pelvic floor muscles by stopping the flow of urine midstream. These muscles are the focus of Kegel exercises.
2. Empty Your Bladder: Begin with an empty bladder to ensure comfort during the exercises.
3. Choose Your Position: Lie down on your back or sit comfortably.
4. Contract the Muscles: Tighten your pelvic floor muscles, pulling them upward. Focus on a "lifting" motion rather than squeezing your buttocks.
5. Hold and Release: Hold the contraction for 3 to 5 seconds, then relax for the same duration. Repeat this cycle.
6. Gradually Increase Repetitions: Start with a few contractions per session and gradually increase over time.
7. Incorporate Different Speeds:Include both slow and fast contractions to engage various muscle fibers.
Remember, consistency is key, and incorporating Kegel exercises into your routine can contribute to pelvic floor health for women over 35.
