Kegel exercises are beneficial for women over 35 to strengthen the pelvic floor muscles, which can help prevent or manage issues like incontinence.
Identify the Pelvic Floor Muscles: Locate the muscles by imagining you’re trying to stop the flow of urine or tighten the muscles around the vagina. This is the pelvic floor.
Find a Comfortable Position: Sit or lie down comfortably to perform Kegel exercises.
Contract the Muscles: Squeeze the pelvic floor muscles and hold for about 5 seconds. Be sure to breathe normally during this phase.
Relax the Muscles: Release the contraction and relax for 5 seconds.
Repeat Regularly: Aim for three sets of 10 repetitions each day to effectively strengthen the pelvic floor over time.
Gradually Increase Duration: As your muscles become stronger, consider gradually increasing the duration of each contraction.
