Kegel exercises: A How To Guide For Women Over 35
Here's a step-by-step guide for performing Kegel exercises for women over 35:
Step 1: Identify your pelvic floor muscles
To identify your pelvic floor muscles, imagine that you are trying to stop yourself from passing urine midstream. The muscles that you use to do this are your pelvic floor muscles.
Step 2: Find a comfortable position
Find a comfortable position to perform the exercises. You can either lie down on your back with your knees bent and feet flat on the floor or sit comfortably in a chair with your feet flat on the ground.
Step 3: Contract your pelvic floor muscles
Contract your pelvic floor muscles by squeezing them in and lifting them up. Hold the contraction for three to five seconds.
Step 4: Release your pelvic floor muscles
Release the contraction and rest for three to five seconds.
Step 5: Repeat
Repeat the contraction and release cycle for a total of 10 to 15 times.
Step 6: Progress to longer holds
As you become more comfortable with the exercises, try holding the contractions for longer periods of time, up to ten seconds. Rest for ten seconds between contractions.
Step 7: Add variations
Add variations to the exercises by performing quick contractions, holding the contractions for different lengths of time, or performing the exercises in different positions.
Step 8: Practice regularly
To see results, practice Kegel exercises regularly. Aim to perform three sets of 10 to 15 repetitions each day.
It's important to note that Kegel exercises may not be suitable for everyone, particularly if you have an underlying medical condition. If you're unsure if Kegel exercises are right for you, it's best to consult with a healthcare professional.
