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14. Staircase Squeeze

To perform this exercise, start by standing on a staircase with your feet shoulder-width apart. Place your hands on the railing for support. Next, squeeze your pelvic floor muscles and hold for a count of 3-5 seconds. Release and relax for 3-5 seconds. Repeat this process as you climb the staircase, making sure to squeeze and release your muscles with each step.

It’s a great exercise for women of all ages and can be easily incorporated into your daily routine. Remember to breathe normally during the exercise and not to tighten your buttock muscles or hold your breath. Start with a few repetitions and gradually increase the number of repetitions and the duration of the squeeze as your muscles get stronger.

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