How to Perform: Kegel exercises are well – known for both men and women. To do a Kegel, start by identifying the pelvic floor muscles. You can do this by stopping the flow of urine mid – stream (although this should only be done occasionally as a way to find the muscles, not as a regular practice). Once you’ve identified them, contract these muscles as if you’re trying to lift something inside your pelvis. Hold the contraction for 5 – 10 seconds, and then relax for an equal amount of time. Repeat this 10 – 15 times, several times a day.
Benefits: Kegel exercises can improve urinary continence. Many men, especially as they age, may experience issues with leaking urine, and strengthening the pelvic floor can help prevent this. It also plays a role in erectile function. Strong pelvic floor muscles can enhance blood flow to the penis and improve the quality of erections. Additionally, these exercises can be beneficial for men who have undergone prostate surgery, as they can aid in recovery and reduce the risk of incontinence.
Progression: As you get more comfortable with basic Kegels, you can increase the challenge. Try doing quick, short contractions (like a pulse) for 10 – 20 seconds, followed by a longer rest period. You can also combine long and short contractions in one session. Another option is to perform Kegels while standing, sitting, or even during physical activities like walking.
2. Bridge Exercise
Execution: Lie on your back with your knees bent and feet flat on the floor, hip – width apart. Engage your pelvic floor muscles as you did in the Kegel exercise. Then, slowly lift your hips off the floor, keeping your back straight. Hold this position for a few seconds, feeling the tension in your pelvic floor and glutes. Slowly lower your hips back down. Start with 10 – 12 repetitions and gradually increase the number as you build strength.
Advantages: The bridge exercise not only works the pelvic floor but also engages the gluteal muscles and lower back. This compound movement helps to provide additional support to the pelvic region. It can improve the stability of the pelvis, which is beneficial for overall pelvic health. By strengthening the muscles around the pelvis, it can reduce the risk of pelvic organ prolapse and improve posture. For men with lower back pain related to weak pelvic muscles, this exercise can also provide relief.
Modifications: If you find the basic bridge too easy, you can try single – leg bridges. Lift one foot off the floor and perform the bridge with just one leg at a time. This increases the difficulty and further challenges the pelvic floor and supporting muscles. Another modification is to place a small weight on your hips for added resistance.
3. Squat with Pelvic Floor Engagement
Procedure: Stand with your feet shoulder – width apart. Before you start the squat, engage your pelvic floor muscles. Then, slowly lower your body as if you’re sitting back into a chair, keeping your knees behind your toes. As you squat, maintain the contraction of the pelvic floor. Rise back up to the starting position. Aim for 3 sets of 8 – 10 repetitions.
Benefits for Men: Squats are a great compound exercise that works multiple muscle groups, including the quadriceps, hamstrings, and glutes. When combined with pelvic floor engagement, they provide an effective way to strengthen the entire pelvic region. This exercise can improve bowel control in addition to urinary control. It also helps to increase blood flow to the pelvic area, which can be beneficial for sexual health. For men who are physically active or engage in sports, strong pelvic floor muscles during squats can enhance performance and reduce the risk of injury.
Safety and Form: Make sure to keep your back straight and your core engaged throughout the squat. If you have knee problems, you may need to modify the squat by not going as low or using a chair for support. It’s important to focus on the quality of the movement and the pelvic floor contraction rather than just the number of repetitions.
4. Standing Pelvic Tilts
How to Do It: Stand with your feet hip – width apart and your hands on your hips. Slowly tilt your pelvis forward, arching your lower back slightly. Then, tilt your pelvis backward, tucking your tailbone under. As you do these movements, contract and relax your pelvic floor muscles in sync with the pelvic tilts. Do 15 – 20 repetitions in a smooth, controlled manner.
Positive Effects: Standing pelvic tilts help to improve the flexibility and strength of the pelvic floor muscles. They also increase awareness of the pelvic region and how the muscles work. This exercise can be done throughout the day, even while standing in line or waiting. It can relieve tension in the lower back and hips, which often have a connection with the pelvic floor. For men who spend a lot of time sitting, standing pelvic tilts can counteract the negative effects of prolonged sitting on the pelvic muscles.
Incorporating into Daily Routine: You can make standing pelvic tilts a regular part of your daily routine. For example, do a set every hour during your workday. This consistent practice will help to maintain and improve the strength and function of the pelvic floor over time.
5. Lunges with Pelvic Floor Focus
Exercise Technique: Take a step forward with one leg, bending both knees to lower your body. As you do this, engage your pelvic floor muscles. Make sure your front knee stays directly above your ankle and your back knee hovers just above the floor. Push back up to the starting position and repeat with the other leg. Do 2 – 3 sets of 10 – 12 lunges on each side.
Benefits: Lunges are excellent for strengthening the legs, hips, and core. When combined with pelvic floor activation, they offer a comprehensive workout for the pelvic area. This exercise can improve balance and stability, which are important for overall pelvic health. It also helps to train the pelvic floor muscles to work in coordination with the other muscles during movement. For men who are into fitness or those looking to improve their athletic performance, lunges with pelvic floor focus can be a valuable addition to their exercise routine.
Variations: You can add weights, such as holding dumbbells in your hands, to increase the difficulty. Another variation is to do walking lunges, continuously moving forward with each lunge. This adds an extra challenge to your balance and the engagement of the pelvic floor muscles.
Conclusion
These five pelvic floor exercises – Kegel exercises, bridge exercise, squat with pelvic floor engagement, standing pelvic tilts, and lunges with pelvic floor focus – offer a comprehensive approach to strengthening the pelvic floor in men. Incorporating these exercises into your regular fitness routine can have numerous benefits for urinary, bowel, and sexual health. However, it’s important to start slowly and gradually increase the intensity as your strength improves. If you have any pre – existing medical conditions or concerns, it’s advisable to consult with a healthcare provider or a physical therapist before starting a new exercise program.
Related topics
- Best Pelvic Floor Exercises for Men: Strengthening Your Core for Better Health
- What Is Chronic Male Pelvic Pain: Causes, Symptoms & Treatment
- 5 Benefits Of Kegel Exercises For Men
