The pelvic floor is a crucial yet often overlooked part of the body. For men, having strong pelvic floor muscles is essential for maintaining good bladder control, bowel function, and sexual health. In this blog, we'll discuss the best pelvic floor exercises for men, focusing on easy-to-follow routines that will help you strengthen your core. We'll cover pelvic exercises for men, male pelvic floor exercises, and pelvic workouts that are suitable for anyone, regardless of their fitness level. Let's dive in!

What are Pelvic Floor Muscles?

Pelvic floor muscles are a group of muscles that stretch like a hammock from the tailbone to the pubic bone. These muscles support the bladder, bowel, and prostate in men. When these muscles are healthy and strong, they help prevent urinary incontinence, maintain bowel control, and contribute to better sexual performance. It's essential to keep your pelvic floor muscles in good shape, so let's explore the best pelvic floor exercises for men.

Why is it important for men to do pelvic floor exercises?

Many people believe that pelvic floor exercises are just for women, but that's not true! Men can also benefit from performing pelvic floor muscle exercises. Strengthening these muscles can:

1. Improve bladder control: A strong pelvic floor helps prevent urinary leakage, especially during activities that put pressure on the bladder, like lifting, sneezing, or coughing.

2. Enhance bowel function: Healthy pelvic floor muscles support proper bowel movements and can help prevent constipation or fecal incontinence.

3. Support sexual health: Strengthening the pelvic floor muscles can lead to better erections, orgasms, and ejaculation control.

4. Promote overall health: A strong pelvic floor is essential for maintaining good posture, supporting the lower back, and promoting general well-being.

The Best Pelvic Floor Exercises for Men

Now that we understand the importance of pelvic floor muscles for men, let's look at some effective pelvic floor muscle exercises for men. Remember to start slow and gradually increase the intensity as you become more comfortable with each exercise. Here are six pelvic exercises for men that can be easily incorporated into your daily routine:

1. Kegels

Kegel exercises are perhaps the most well-known pelvic floor exercises for men. They are simple to perform and can be done anywhere, at any time

Start by identifying your pelvic floor muscles. To do this, try stopping your urine flow mid-stream. The muscles you use to do this are your pelvic floor muscles. Remember to only do this once to identify the muscles, as doing it frequently can lead to urinary issues.

To perform Kegels, contract your pelvic floor muscles for 3-5 seconds, then relax them for an equal amount of time. Repeat this exercise 10-15 times, three times a day. As your muscles become stronger, gradually increase the duration of each contraction and relaxation.

2. Bridge

The bridge is an excellent exercise to strengthen your pelvic floor muscles and target your lower back and glutes.

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Keep your arms by your sides, palms facing down.

Squeeze your buttocks and pelvic floor muscles while lifting your hips off the ground. Your body should form a straight line from your shoulders to your knees.

Hold the position for 5-10 seconds, then slowly lower your hips back to the ground. Repeat this exercise 10 times, gradually increasing the duration and number of repetitions.

3. Squats

Squats are a popular lower-body exercise that also engages your pelvic floor muscles.

Stand with your feet shoulder-width apart and your toes pointing forward.

Lower your body by bending your knees, as if you were sitting in a chair. Keep your chest up, back straight, and your weight on your heels.

As you lower your body, engage your pelvic floor muscles by gently lifting and tightening them.

Return to the standing position while maintaining the engagement of your pelvic floor muscles. Repeat this exercise 10-15 times, working up to three sets.

4. Pelvic Clocks

Pelvic clocks help increase mobility and flexibility in your pelvic region while also engaging your pelvic floor muscles.

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Keep your arms by your sides, palms facing down.

Imagine a clock face on your pelvis, with 12 o'clock at your navel and 6 o'clock at your pubic bone. Gently tilt your pelvis towards 12 o'clock, then 3 o'clock, 6 o'clock, and 9 o'clock, making a circular motion.

Perform this exercise for 30 seconds in one direction, then switch and perform it in the opposite direction. Repeat this process 3-5 times.

5. Leg Lifts

Leg lifts are an effective exercise to strengthen your pelvic floor muscles and your lower abdominal muscles.

Lie on your back with your legs extended and your hands resting under your hips or at your sides.

Keeping your lower back pressed into the ground, engage your pelvic floor muscles and lift one leg off the ground until it forms a 45-degree angle with the floor.

Slowly lower your leg back to the ground and repeat the process with the other leg. Perform 10-15 repetitions with each leg, working up to three sets.

6. Wall Sits

Wall sits are a simple, yet effective exercise that targets your pelvic floor muscles, thighs, and glutes.

Stand with your back against a wall and your feet shoulder-width apart.

Slowly slide down the wall by bending your knees until they form a 90-degree angle. Keep your back flat against the wall and your feet firmly planted on the ground.

Engage your pelvic floor muscles and hold this position for 30-60 seconds, gradually increasing the duration as you become stronger. Repeat this exercise 3-5 times.

Conclusion

Incorporating these best pelvic floor exercises for men into your daily routine can help strengthen your pelvic floor muscles, improve bladder and bowel control, and enhance sexual health. It's essential to be consistent with these exercises and practice them regularly to see lasting results. As always, consult with a healthcare professional before starting any new exercise regimen, especially if you have any pre-existing health conditions or concerns. With dedication and patience, you'll be on your way to a stronger, healthier pelvic floor.