Pelvic floor exercises for men, 3 exercises explained

The pelvic floor muscles play a crucial role in the overall well-being and health of men. Unfortunately, they are often overlooked in the male exercise regimen. In this article, we will delve deeper into the importance of pelvic floor training for men and how it can contribute to improved health and well-being.

What are pelvic floor muscles?

Before we get into the importance of pelvic floor muscle training for men, let’s first take a look at what the pelvic floor muscles actually are. The pelvic floor muscles are a group of muscles that are located at the bottom of the pelvis. They support the organs in the pelvic region, such as the bladder, bowels, and in the case of men, the prostate. These muscles play a crucial role in regulating urine flow , controlling bowel movements , and supporting sexual function.

Why is pelvic floor muscle training important for men?

Pelvic floor muscle training is not only important for women, but also for men. Here are some reasons why:

1. Improved urinary control

One of the most important benefits of pelvic floor muscle training for men is improving urinary control. Strong pelvic floor muscles help prevent urinary incontinence, a common problem in men, especially as they age. By regularly exercising the pelvic floor muscles, men can better control their bladder and prevent leakage.

2. Support of sexual function

In addition to urinary control, the pelvic floor muscles also play a vital role in male sexual function. Strong pelvic floor muscles can contribute to better erectile function and can help prevent problems such as erectile dysfunction. Additionally, exercising these muscles can increase the intensity of orgasms, which can enhance the sexual experience.

3. Relief from prostate problems

For men, pelvic floor muscle training can also help relieve symptoms of prostate problems, such as prostate pain and urinary problems. By improving blood flow to the prostate and strengthening the muscles surrounding the organ, men can improve their prostate health and reduce discomfort.

How do you train the pelvic floor muscles?

Now that we’ve discussed the importance of pelvic floor muscle training for men, let’s look at how to effectively train these muscles. Here are some exercises you can do:

1. Kegel exercises

Kegel exercises are one of the most effective ways to work your pelvic floor muscles. To perform these exercises, tighten the muscles around your anus and urethra as if you were trying to prevent yourself from leaking urine or gas. Hold this tension for 5-10 seconds, then relax. Repeat 10-15 times per session, several times a day.

The exercise explained step by step

1. Lie down and breathe calmly. Make yourself comfortable.
2. Contract your pelvic floor muscles for about six seconds . Keep breathing calmly as you contract.
3. Tense a little harder every now and then . Not fast enough? Don't worry. Try it once in the beginning and build up.
4. Release your pelvic floor muscles and relax for six seconds .
5. Repeat this ten times.

2. Squats

Squats are not only good for building leg strength, they can also strengthen your pelvic floor muscles. By doing squats regularly, you can strengthen the muscles in your pelvic area and improve your overall stability.

The exercise explained step by step

1. Find a flat surface and place your feet hip-width apart, with your toes pointed straight ahead. Tilt your pelvis slightly so that your lower back forms a small hollow.
2. Bend your knees and lower yourself down in a controlled manner while moving your buttocks back , as if you were sitting on an imaginary stool.
3. Go as deep as possible, with your hips lower than your knees . It is important to break the 90 degree barrier with your legs for effective execution of the exercise.
4. If necessary, extend your arms forward for more balance and stability. Then slowly come up, keeping your feet flat on the ground and pushing through your heels . It may feel a little awkward at first and like you might fall backwards, but with practice the movement will feel more natural. Once you return to the starting position, you have completed one repetition.

3. Yoga and Pilates

Yoga and Pilates are excellent ways to strengthen and stabilize the pelvic floor muscles. Many yoga poses and Pilates exercises focus on strengthening the core muscles, including the pelvic floor muscles.

Conclusion

Pelvic floor muscle training is vital to men’s overall health and well-being. By regularly exercising these muscles, men can prevent urinary problems, improve sexual function, and alleviate prostate problems. With proper exercise and dedication, men can develop a strong and healthy pelvic floor, resulting in a better quality of life.