Kegel exercises are a type of pelvic floor muscle training that can help strengthen the muscles that support the uterus, bladder, and bowels. Here is an example of a basic Kegel exercise:
Sit comfortably and contract the muscles that you use to stop the flow of urine.
Hold the contraction for 3-5 seconds, then relax for 3-5 seconds.
Repeat the contraction and relaxation cycle 10-15 times in a row.
Aim to do this exercise 3-4 times per day.
It’s important to note that Kegel exercises are most effective when done consistently over time, so it’s a good idea to make them a regular part of your daily routine. Additionally, if you’re experiencing urinary incontinence or other pelvic floor issues, it’s a good idea to speak with your healthcare provider to ensure that Kegel exercises are appropriate for you and to get guidance on how to perform them correctly.
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