13. Ball Squeeze
Ball squeezes are one of the best Kegel exercises for women. This exercise is a simple and effective way to strengthen the pelvic floor muscles. All you need is an exercise ball, easily found at most gyms or purchased at home.
To perform the ball squeeze exercise, start by sitting on the exercise ball with your feet flat on the ground. Then, slowly squeeze your pelvic floor muscles and hold for a few seconds before releasing. Repeat this exercise for several reps, working your way up to hold times and more reps longer as your muscles get stronger.
Don’t forget to maintain proper form and avoid holding your breath while performing this exercise. And as always, consult with a healthcare provider before starting any new exercise routine, especially if you have any pre-existing medical conditions.