Laughing, exercising, coughing, and sneezing are things we all do pretty often. But you probably try to avoid some of these things if you leak a little every time you do any of them.
The reason for your leaks may be because of a weak pelvic floor.
Understanding the Importance Pelvic Floor Muscles
The pelvic floor is made up of many different muscles and ligaments that support your bladder and bowel. But for men, it also affects sexual function. If the pelvic floor is too tight, the arteries that pump blood to the penis may be compressed and limit blood flow.
It's important to strengthen your pelvic floor to help control your bladder and bowel, your sexual performance, and overall core strength.
Older men, men with erectile dysfunction or premature ejaculation, and men who have had prostate cancer are more likely to have a weaker pelvic floor, but all men would benefit from exercises that strengthen the pelvic muscles.
Here’s a guide for beginner exercises that can strengthen your pelvic floor so you can avoid leakage and performance problems in the bedroom.
Beginner Pelvic Floor Exercises
The first step in doing pelvic floor exercises is identifying and engaging the pelvic floor muscles. It’s important that you engage the right muscles to ensure effective strengthening and rehabilitation and maximum benefits of the pelvic floor.
A common error that beginners may make when initially trying pelvic exercises is incorrect technique. Beginners may struggle to isolate the pelvic floor muscles and instead engage other muscles unintentionally. This can lead to diminished results and potentially strain other areas of the body.
Kegels
Kegel exercises are important for strengthening the pelvic floor muscles, specifically the muscles of the pelvic floor called the pubococcygeus (PC) muscles. These exercises involve repeatedly contracting and relaxing these muscles.
These exercises help improve muscle control and coordination, enhance pelvic floor strength, promote blood flow to the penis, and potentially alleviate symptoms associated with pelvic floor dysfunction.
Here’s how you do them:
- Start by sitting comfortably with good posture.
- Contract your pelvic floor muscles (the muscles you would use to stop the flow of urine) and hold for a count of 5 seconds.
- Relax for another 5 seconds.
- Repeat this cycle for 10 repetitions.
- Gradually increase the duration of the contraction and the number of repetitions as you progress.
Deep Squats
Deep squats are beneficial for strengthening the pelvic floor muscles because they engage and activate the entire pelvic floor complex. While deep squats primarily target the muscles in the lower body such as the quadriceps, hamstrings, and glutes, they also involve the pelvic floor muscles as stabilizers and supporters during the movement.
During a deep squat, the pelvic floor muscles are required to work to maintain proper alignment and stability of the pelvis and pelvic organs. This engagement helps to improve overall pelvic floor strength and function.
Additionally, deep squats stimulate increased blood circulation in the pelvic region, which can be beneficial for promoting healthier pelvic floor muscles. The increased blood flow helps deliver oxygen and essential nutrients to the pelvic muscles, aiding in their strength and recovery.
Here’s how to do them:
- Stand with your feet shoulder-width apart.
- Lower yourself into a squatting position, keeping your back straight and knees aligned with your toes.
- Engage your pelvic floor muscles as you rise back up to a standing position.
- Repeat for 10-12 repetitions.
- As you build strength, you can add weights or progress to single-leg squats.
Pelvic Bridges
Pelvic bridges (also known as hip bridges) are important for strengthening the pelvic floor muscles, specifically the muscles of the posterior pelvic floor.
These exercises target and activate muscles such as the levator ani and the coccygeus muscles, which contribute to the stability and support of the pelvic floor.
This movement done in this exercise recruits and activates the pelvic floor muscles to provide support and stabilization to the pelvis and the surrounding structures.
Pelvic bridges help to improve pelvic floor strength, enhance muscle control and coordination, and can be beneficial for addressing issues such as pelvic organ prolapse, urinary incontinence, and overall pelvic stability. Consistent practice of pelvic bridges can contribute to a stronger and more resilient pelvic floor, promoting better pelvic health and function.
Here’s how you do them:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Engage your core and glute muscles as you lift your hips off the ground, forming a straight line from your knees to your shoulders.
- Hold this position for a few seconds, then slowly lower your hips back to the starting position.
- Aim for 10-12 repetitions, gradually increasing the duration of the hold as you progress.
Heel Slides
Heel slides are an effective exercise for targeting and strengthening the pelvic floor muscles, particularly the muscles in the anterior (front) portion of the pelvic floor. These exercises engage the muscles of the pelvic floor, including the pubococcygeus (PC) muscles, which contribute to pelvic floor strength and support.
By performing heel slides, the pelvic floor muscles are activated to maintain stability and control throughout the movement. These exercises help improve muscle strength, endurance, and coordination in the anterior portion of the pelvic floor.
Strong and resilient pelvic floor muscles are important for maintaining bladder and bowel control, supporting pelvic organs, and promoting sexual function. Incorporating heel slides into your routine can contribute to a balanced and well-rounded approach to pelvic floor strengthening.
Here’s how you do them:
- Lie on your back with your knees bent and feet flat on the floor.
- Slowly slide one foot away from your body while keeping your heel on the floor until your leg is almost straight.
- Slide your foot back to the starting position.
- Alternate between legs for 10-12 repetitions on each side.
- Focus on maintaining engagement in your pelvic floor muscles throughout the movement.
Happy Baby
While the Happy Baby pose is not specifically an exercise that directly targets the pelvic floor muscles, it can still have indirect benefits for the overall strength and relaxation of the pelvic floor.
Happy Baby is a yoga pose that involves lying on your back and bringing your knees toward your chest, grasping the outsides of your feet or ankles. This pose helps stretch the inner thighs, groin, and hips, which can contribute to improved flexibility and range of motion in the pelvic area.
By opening and stretching the hips in the Happy Baby pose, it can indirectly impact the pelvic floor muscles. When the hips are more open and flexible, it can help release tension and improve blood circulation in the pelvic region. This can potentially reduce any tightness or discomfort in the pelvic floor muscles.
Additionally, the Happy Baby pose encourages relaxation and deep breathing, which can help alleviate stress and tension in the pelvic floor area. By reducing overall muscle tension in the pelvic floor, it may contribute to better pelvic floor function and overall pelvic health.
Here’s how you do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Lift your legs off the ground and bring your knees toward your chest.
- Reach your hands toward the inside of your knees, grabbing hold of your ankles or the outer edges of your feet.
- Gently pull your knees downward, opening your hips.
- Hold this position for 30 seconds, focusing on deep breathing and relaxation.
- Repeat for 2-3 sets.
Bonus: Diaphragmatic Breathing
Just like with Kegels, these are exercises you can do anytime throughout the day: at your desk, while walking, or when you’re watching tv.
Diaphragmatic breathing (also known as deep belly breathing) is an important technique for the pelvic floor because it helps to coordinate and strengthen the muscles involved in respiration and pelvic floor support. This technique targets the entire pelvic floor complex, including the muscles at the front, sides, and back of the pelvis.
Diaphragmatic breathing involves engaging the diaphragm, a dome-shaped muscle beneath the lungs, to take deep breaths that expand the abdomen rather than shallow chest breathing. When done correctly, it engages the diaphragm and supports the pelvic floor muscles through coordinated activation and relaxation.
To practice diaphragmatic breathing:
- Find a comfortable seated or lying position, with your spine tall and relaxed.
- Place one hand on your chest and the other hand on your abdomen, just below your ribcage.
- Take a slow, deep breath in through your nose, allowing your abdomen to rise and expand while keeping your chest relatively still.
- Exhale slowly through your mouth, allowing your abdomen to fall inward.
- Focus on the sensations of your belly and the gentle rise and fall of your abdomen with each breath.
- Practice this deep belly breathing for 5-10 minutes, gradually increasing the duration over time.
- Tips for Consistency and Progression
Do this routine everyday: it may only take 10 minutes of your day but it’s sure to make a difference in your life. If any of these exercises are too difficult or cause discomfort, you can use props to modify.
Track your progress by taking note of your leaks and if they begin happening less often, or if you notice yourself being able to perform sexually in ways you struggled with before.
You may even want to gradually increase intensity once you start feeling comfortable with these exercises or have felt your muscles strengthen.
Lifestyle Factors for Pelvic Floor Health
Maintaining a healthy pelvic floor involves more than just specific exercises. It's important to consider various lifestyle factors that contribute to pelvic floor health. One crucial aspect is maintaining a healthy weight, as excess weight can put additional strain on the pelvic floor muscles.
Additionally, avoiding or effectively managing constipation is vital, as straining during bowel movements can negatively impact the pelvic floor. Proper posture is also crucial, as slouching or sitting for extended periods can weaken the pelvic floor.
Alongside pelvic floor exercises, it is recommended to adopt strategies such as regular physical activity, a balanced diet, and adequate hydration to support overall pelvic floor health. Incorporating these lifestyle factors can maximize the benefits of pelvic floor exercises and promote a strong and resilient pelvic floor.
Seeking Professional Guidance
Now that you’ve got a helpful guide to some beginner-level pelvic floor exercises and tips to help you along the way, it’s time to strengthen that pelvic floor. These exercises will not only improve your overall sexual health, they’ll also improve your sex life and limit any leaks along the way.
If you’re looking for any additional guidance, be sure to seek professional help. Rex MD’s amazing parent company LifeMD can connect you to a licensed medical professional who will happily answer any questions you may have about strengthening your pelvic floor and bettering your sexual health.
If you want an extra boost in the bedroom, answer a few questions about the results you’re hoping for, a licensed clinician may prescribe you ED medications like Viagra or Cialis. The best part is, it’s all virtual – you won’t even have to leave your house!
