10. Wall Squat
Wall squats are a great way for women to strengthen their pelvic floor muscles, which can help improve bladder control and overall pelvic health. To do this exercise, stand with your back against a wall and your feet shoulder-width apart. Slowly lower yourself into a squat position, keeping your back against the wall and your knees bent at a 90-degree angle. Hold this position for a few seconds, then slowly rise back up to a standing position.
During wall squats, it’s important to engage your pelvic floor muscles by squeezing them as you lower yourself into the squat position. This added contraction will increase the effectiveness of the exercise and help you build stronger pelvic floor muscles over time.