Carrying extra weight can weaken your pelvic floor muscles. In addition to losing pounds, you can strengthen the muscles with a series of exercises called Kegels.
- Contract your pelvic-floor muscles as if you're trying to stop the flow of urine.
- Hold for two seconds, then relax for two seconds. Repeat this sequence of quick contractions 10 times.
- Next, contract your pelvic-floor muscles and hold for five to eight seconds. Release for five to eight seconds.
- Repeat 10 times. Work up to holding each contraction for 10 seconds.
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