We've all been there.
You're crushing it at the gym, feeling like a beast, and then...BAM! A sneeze, a cough, or one heavy lift later, and you're questioning your manhood. Leaking a little?
Dude, I feel you. It's not exactly dinner table conversation, but weak pelvic floor muscles are more common than you think.
When I was growing up, I always remembered the image of my mum (after three kids) laughing or coughing and constantly having to cross her legs to prevent an accident. Same with my current partner.
After our first kid, she picked up doing kegels, and I never really got the point. But hey, good for you. You do you, I'd always think.
But then it happened to me.
Hey, we're not getting any younger, and it's important to think about these things related to our health. Ignore it, and you risk more than just a few awkward moments. We're talking about potential issues with incontinence, erectile dysfunction, and even back pain.
Yeah, not exactly the stuff dreams are made of.
Alternatively, if you accept the reality of age and health and embrace taking responsibility for it, it doesn't have to be a problem, and that's what we're talking about today.
Or hey, think of it this way - your pelvic floor is the silent force behind your bladder control, your bedroom prowess, and even your core strength. But just like any muscle, it needs some serious training to be in top shape.
But don't worry, I've got your back (and your, uh, front). In this guide, we're breaking down everything you need to know about pelvic floor exercises for men. We'll cover the why, the how, and the what-the-heck-was-I-thinking-not-doing-this-sooner.
Let's go.
What is a pelvic floor exercise?
Imagine a hammock of muscles stretching from your pubic bone to your tailbone.This bad boy is responsible for supporting your bladder, bowel, and, you guessed it, your sexual equipment. It's the reason you can hold it when you gotta go, the reason you can perform in the bedroom, and the reason you can maintain stability during those killer workouts.
But here's the thing: most guys don't give their pelvic floor a second thought. It's like the forgotten hero of the body, working tirelessly behind the scenes without any recognition.
And that's a big mistake.
Why the neglect?
Well, for starters, nobody really talks about it. It's not exactly the sexiest topic, and let's be honest, most of us would rather pretend it doesn't exist. Also, would you rather say you're working out your six-pack or a hidden muscle that stops you from weeing yourself?
Just doesn't sound the same, right?
Plus, there's this weird misconception that pelvic floor exercises are just for women.
Newsflash, fellas: strong pelvic floor muscles are essential for everyone, regardless of gender.
So, let's ditch the stigma and get down to business.
Why do pelvic floor muscles matter?
Let's get the basics down and outlined fully because a strong pelvic floor is about way more than just avoiding awkward leaks.
Think of it as the ultimate upgrade for your body. Here's the deal:
- Leak-proof your life: Say goodbye to those embarrassing moments when you cough, sneeze, or laugh a little too hard. Strong pelvic floor muscles mean you're in control, no matter what life throws your way.
- Become a bedroom rockstar: We're talking stronger erections, better ejaculatory control, and increased stamina. Need I say more? A strong pelvic floor is basically your secret weapon for a more satisfying sex life.
- Dodge the ED bullet: Studies have shown a link between pelvic floor exercises and a reduced risk of erectile dysfunction. So, not only can these exercises improve your performance now, but they can also help you stay in the game for the long haul.
- Unlock your athletic potential: A strong pelvic floor is like the foundation of a powerful core. It helps with stability, balance, and overall athletic performance. Whether you're hitting the gym, crushing it on the field, or just trying to keep up with your kids, a strong pelvic floor will give you the edge.
- Kiss back pain goodbye: Believe it or not, weak pelvic floor muscles can contribute to lower back pain. By strengthening these muscles, you can improve your posture, reduce strain on your back, and finally get some relief.
Stronger bladder control, better sex, a rock-solid core, and a pain-free back. These are just a few of the perks that come with a powerful pelvic floor, so it's no wonder you should start implementing this into your day-to-day life.
9 pelvic floor exercises for men that cover all bases
Alright, it's time to get down to business. Here are the 9 pelvic floor exercises that will revolutionize your fitness routine and your life:
#1 - Kegel
The OG of pelvic floor exercises, and for good reason. It's simple, effective, and you can do it anywhere.
- How to do it: Imagine you're trying to stop the flow of urine mid-stream. Those muscles you're squeezing? That's your pelvic floor. Hold the contraction for 3-5 seconds, then release. Repeat 10-15 times.
- Pro Tip: Focus on isolating your pelvic floor muscles. Don't clench your glutes, abs, or thighs.
- Make it a challenge: Gradually increase the hold time as you get stronger.
KEGEL Exercises for MEN to last longer | Pelvic floor exercises | Erectile Dysfunction Treatment
#2 - Reverse Kegel
While Kegels are all about contracting, reverse Kegels are about relaxing. This is crucial for improving flexibility and preventing muscle tension.
- How to do it: Imagine you're trying to gently "lift" your pelvic floor muscles upwards. Hold for a few seconds, then release. Repeat 10-15 times.
- Pro Tip: This one can be tricky at first. Focus on the feeling of release and lengthening in your pelvic floor.
- Take it up a notch: Try combining Kegels and reverse Kegels for a complete workout.
Reverse kegels: How to Relax Your Pelvic Floor
#3 - Pelvic Tilt
This exercise engages your pelvic floor while strengthening your core and improving your posture.
- How to do it: Lie on your back with knees bent and feet flat on the floor. Gently tilt your pelvis backward, flattening your lower back against the floor. Hold for a few seconds, then tilt your pelvis forward, arching your lower back slightly. Repeat 10-15 times.
- Pro Tip: Keep your abs engaged throughout the movement.
- Level up: Try doing pelvic tilts while standing or sitting.
Fix Your TILT! How To Correct Bad Lower Back Posture For Good!
#4 - Bridge
This classic exercise is a fantastic way to target your glutes, hamstrings, and your pelvic floor. It's a triple threat!
- How to do it: Lie on your back with knees bent and feet flat on the floor. Tighten your glutes and pelvic floor muscles, and raise your hips off the floor until your body forms a straight line from shoulders to knees. Hold for a few seconds, then slowly lower back down. Repeat 10-15 times.
- Pro Tip: Imagine you're squeezing a tennis ball between your knees to help activate your inner thighs and further engage your pelvic floor.
- Make it harder: Try holding the bridge longer or performing single-leg bridges for an extra challenge.
How to Bridge ASAP | 3 Simple Steps
#5 - Squat
You might not think of squats as a pelvic floor exercise, but trust me, they are! Proper squat form requires core stability and pelvic floor engagement.
- How to do it: Stand with feet shoulder-width apart, toes pointing slightly outward. Keeping your back straight and core engaged, lower your hips as if sitting back in a chair. Go as low as you can comfortably, then push back up through your heels to the starting position. Repeat 10-15 times.
- Pro Tip: As you lower down, focus on engaging your pelvic floor muscles to maintain stability and control.
- Challenge yourself: Add weight to your squats to increase the intensity and further engage your pelvic floor.
How To Squat For Your Anatomy (FIND THE RIGHT STANCE)
#6 - Bird Dog
This exercise is a great way to challenge your core stability and coordination, directly involving your pelvic floor.
- How to do it: Start on your hands and knees, with your back flat and core engaged. Slowly extend one arm and the opposite leg out in front and behind you, keeping your body straight. Hold for a few seconds, then return to the starting position. Repeat on the other side. Aim for 10-15 reps on each side.
- Pro Tip: Imagine you're balancing a glass of water on your lower back to help maintain a stable spine and engage your pelvic floor.
- Step it up: Try increasing the hold time or performing the exercise on an unstable surface, like a Bosu ball.
Bird Dog Exercise | Improve Your Core and Balance
#7 - Glute Squeeze
This one might seem simple but don't underestimate its power. Strong glutes are essential for pelvic floor health, as they work together to support your core and pelvis.
- How to do it: Lie on your stomach or stand with feet shoulder-width apart. Squeeze your glutes together as hard as possible, hold for 5-10 seconds, then release. Repeat 10-15 times.
- Pro Tip: Focus on really feeling the contraction in your glutes. You should feel your hips tilting slightly forward.
- Amp it up: Try doing single-leg glute squeezes to isolate each side and increase the challenge.
Glute Bridge Exercise - The correct way of doing it
#8 - Plank
Ah, the plank. A classic core exercise that also happens to be a fantastic way to engage your pelvic floor.
- How to do it: Get into a push-up position with your forearms on the floor and your body forming a straight line from head to heels. Hold this position for as long as you can, keeping your core engaged and your pelvic floor muscles lifted.
- Pro Tip: Don't let your hips sag or your back arch. Imagine you're balancing a glass of water on your lower back.
- Boss mode: Try side planks or plank variations with leg raises to further challenge your core and pelvic floor.
How to Plank Properly for Beginners - Step By Step Tutorial
#9 - Hollow Body Hold
This advanced exercise is a true test of core strength and stability, and it seriously works your pelvic floor.
- How to do it: Lie on your back with arms extended overhead and legs straight. Engage your core and lift your arms and legs off the floor, creating a "hollow" shape with your body. Hold this position for as long as you can, maintaining control and tension in your pelvic floor.
- Pro Tip: Start with short hold times and gradually increase as you get stronger.
- Too easy? Try rocking back and forth in the hollow body hold for an even greater challenge.
There you have it – 9 powerful exercises to strengthen your pelvic floor and transform your fitness routine. Now, let's talk about how to make these exercises a regular part of your life.
How to integrate pelvic floor exercises into your daily or workout routine
Okay, so we've covered the "why" and the "how." Now, let's talk about the "when" and the "where." It's time to make pelvic floor exercises a regular part of your life.
Here's the thing: you don't need to overhaul your entire routine or spend hours in the gym to reap the benefits. Even a few minutes each day can make a world of difference.
Here are a few tips to get you started:
- Start slow and steady: Don't try to be a hero on day one. Begin with a few repetitions of each exercise and gradually increase the number of sets and reps as you get stronger.
- Focus on form: Quality over quantity, always. Make sure you're engaging the right muscles and performing each exercise with the proper form to avoid injuries and maximize results.
- Integrate, integrate, integrate: You can easily incorporate these exercises into your existing workouts. Do a few sets of Kegels during your rest periods, add some bridges to your leg day, or finish your workout with a plank.
- Make it a daily habit: Consistency is key. Aim to do at least a few minutes of pelvic floor exercises every day, even if it's just while you're watching TV, brushing your teeth, or waiting in line at the grocery store. (Just maybe not while you're brushing your teeth...you know what I mean.)
- Listen to your body: If you experience any pain or discomfort, stop the exercise and consult with a healthcare professional.
Remember, this isn't about becoming a Kegel master overnight. It's about making small, sustainable changes that will benefit you for years. So start today, and watch as your strength, control, and confidence soar.
Now, let's talk about some common mistakes to avoid...
Common pelvic floor workout mistakes to avoid
Alright, before you jump headfirst into your new pelvic floor training regime, let's talk about a few common pitfalls that can sabotage your progress. Nobody wants to waste time and effort, right, so listen up.
- Holding your breath: This is a big no-no. Holding your breath tenses up your entire body, including your pelvic floor, making it harder to activate the right muscles. Remember to breathe naturally and consistently throughout each exercise. Think of it as a rhythmic flow, like you're doing some kind of weird, internal pelvic floor dance.
- Using the wrong muscles: It's easy to accidentally clench your glutes, abs, or thighs when first starting out. But remember, the goal is to isolate your pelvic floor muscles. Focus on that squeezing and lifting sensation, and try to relax the surrounding muscles. If you're feeling it in your butt or legs more than your pelvic floor, you're probably doing it wrong.
- Going too hard, too soon: Just like with any new workout routine, it's important to start slowly and gradually increase the intensity. Don't try to do a hundred Kegels on your first day or hold a plank for five minutes straight. You'll just end up frustrated and sore. Start with a few reps and sets, gradually increasing the duration and difficulty as you get stronger. Rome wasn't built in a day, and neither is a rock-solid pelvic floor.
Avoid these common mistakes, and you'll be well on your way to a stronger, healthier, and happier pelvic floor. But remember, if you're ever unsure about your form or experiencing any pain, don't hesitate to seek professional guidance.
Speaking of which...
When to call in the pros: knowing when to seek professional help
It's important to remember that I'm just a humble blog writer (with a passion for pelvic floors, obviously). While I can offer a wealth of information and guidance, I'm not a medical professional.
So, when should you consider seeking expert advice? Here are a few scenarios where it's best to call in the pros:
- Pain or discomfort: If you experience any pain or discomfort during pelvic floor exercises, stop immediately and consult with a doctor or physical therapist. It could be a sign of an underlying condition or improper form.
- Persistent bladder or bowel issues: If you're experiencing ongoing issues with incontinence, even after incorporating pelvic floor exercises into your routine, it's important to seek medical advice. There could be other factors at play that require professional attention.
- Uncertainty about proper form: If you're unsure about whether you're doing the exercises correctly or if you need personalized guidance, a physical therapist can provide expert instruction and tailor a program to your specific needs.
Don't be afraid to reach out for help. A qualified healthcare professional can assess your individual situation, identify any underlying issues, and provide personalized recommendations to help you achieve your pelvic floor goals.
Wrapping it up
Remember, a strong pelvic floor is about way more than just avoiding a few awkward leaks. It's about taking control of your body, improving your overall health and well-being, and unleashing your inner champion.
Whether you're hitting the gym, dominating in the bedroom, or simply navigating everyday life with confidence, a strong pelvic floor is your secret weapon.
So, what are you waiting for? Start incorporating these exercises into your routine today, and experience the difference for yourself.
Be your own proof.
Now go forth and conquer, but, like, in a responsible and pelvic-floor-friendly way.
