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.
- 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.
