So what are the best and easiest exercises for men and women?
I find that squats done the whole way to the ground are excellent.
Another great exercise is the bridge.
To perform the bridge, lay down on the floor with your stomach up and lift and hold your hips up as higher as you can.
The number of squats and the length of time performing the bridge is related to your fitness level, but I would say that 3 minutes of squatting is excellent, and 5 minutes of bridging is impressive.
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Men and women should strengthen their pelvic floors.