Pelvic floor exercises for men, 3 exercises explained

The pelvic floor muscles play a crucial role in the overall well -being and the health of men. Unfortunately they are often overlooked in the training regime of men. In this article we will elaborate on the importance of training the Pelvic floor muscles for men And how this can contribute to improved health and well -being.

What are pelvic floor muscles?

Before we discuss the importance of training the pelvic floor muscles for men, let's first look at what the pelvic floor muscles are. The pelvic floor muscles are a group of muscles that are at the bottom of the pelvis. They support the organs in the pelvic area, such as the bladder, intestines and in the case of men, the prostate. These muscles play a crucial role in regulating the urine flow, control the bowel movement And supporting the sexual function.

Why is training the pelvic floor muscles important for men?

Training the pelvic floor muscles 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 training the pelvic floor muscles for men is to improve urinary control. Strong pelvic floor muscles help prevent urinary incontinence, a common problem in men, especially as they get older. By regularly training the pelvic floor muscles, men can better control their bladder and prevent leaks.

2. Support for the sexual function

In addition to urinary control, the pelvic floor muscles also play an essential role in the sexual function of men. Strong pelvic floor muscles can contribute to a better erectile function and can help prevent problems such as erectile dysfunction. Moreover, training these muscles can increase the intensity of orgasms, which can improve sexual experience.

3. Lighting of prostate problems

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

How do you train the pelvic floor muscles?

Now that we have discussed the importance of training the pelvic floor muscles for men, let's see how you can train these muscles effectively. Here are some exercises that you can do:

1. Kegel exercises

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

The exercise explained step by step

1. Lie down And breathe calmly. Make it easy for yourself.
2. Span the pelvic floor muscles about six seconds. Keep breathing calmly while you are struggling.
3. Return a little harder now and then. Not fast enough? No problem. Try it once in the beginning and build it up.
4. Let you pelvic floor muscles and Relax for six seconds.
5. Repeat this ten times.

2. Squats

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

The exercise explained step by step

1. Find a flat surface and place your feet at hip width, with your toes aimed straight forward. Tilt your pelvis slightly so that your lower back forms a small cavity.
2. Bend your knees and bags in a controlled way While you are Buttocks backwards Moves, as if you sit on an imaginary stool.
3. Go as deep as possible, where you hips lower than your knees. It is important to break the 90-degree border with your legs for an effective execution of the exercise.
4. If necessary, stretch your arms forward for more balance and stability. Then come up slowly, where you keeps feet flat on the floor and pushes you with your heels. In the beginning it can be a bit awkward and it seems like you could fall back, but after some practice the movement will feel more natural. As soon as you return to the starting position, you have completed one repeat.

3. Yoga and Pilates

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

Conclusion

Training the pelvic floor muscles is vital for the overall health and well -being of men. By regularly training these muscles, men can prevent urinary problems, improve their sexual function and relieve prostate problems. With the right exercises and dedication, men can develop a strong and healthy pelvic floor, resulting in a better quality of life.