Kegel exercises are vital for improving bladder control in women over 55. These exercises target the pelvic floor muscles, enhancing their strength and function.
5 Key Kegel exercises suitable for this age group:
- Standard Kegels: Contract the pelvic floor muscles for 3-5 seconds, then relax. Repeat 10-15 times.
- Bridge Kegels: Perform a bridge exercise while engaging the pelvic floor muscles.
- Elevator Kegels: Gradually increase the intensity of the muscle contraction, simulating an elevator’s movement.
- Flutter Kegels: Quickly contract and release the pelvic floor muscles to improve their agility.
- Slow Kegels: Squeeze the muscles slowly and hold for 10 seconds before releasing, enhancing endurance.
