5 Special Kegel Exercises for Women Reduce Urinary Incontinence

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.

1. Standard Kegels: Squeeze the pelvic floor muscles for 3-5 seconds, then relax. Repeat 10-15 times.
2. Bridge Kegels: Perform a bridge exercise while squeezing the pelvic floor muscles.
3. Elevator Kegels: Gradually increase the intensity of the squeeze, as if riding an elevator.
4. Flutter Kegels: Rapidly contract and relax the pelvic floor muscles.
5. 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.

Pelvic Floor Strong

Strengthen your pelvic floor muscles with a guided exercise program designed to improve bladder control, core stability, and everyday confidence.

Learn More About Pelvic Floor Strong by Alex Miller