Beginner's Guide to Pelvic Floor Exercises

October 02, 2024

4 mins

Laughing, exercising, coughing, and sneezing are things we all do pretty often. But if you’re someone who leaks a little every time, these moments might be uncomfortable or embarrassing.

The culprit could be a weak pelvic floor, which is more common than you might think. The good news? Strengthening your pelvic floor can help prevent leaks and improve your performance in the bedroom.

Revitalize your intimacy discreetly.

Explore our ED treatment options.

Get Started

Understanding the Importance Pelvic Floor Muscles

The pelvic floor is made up of various muscles and ligaments that support your bladder and bowel. For men, it also plays a key role in sexual function. When the pelvic floor is too tight, it can restrict blood flow to the penis, affecting erections. Strengthening your pelvic floor muscles can improve bladder control, boost sexual performance, and enhance overall core strength.

Men of all ages can benefit from pelvic floor exercises, but they’re especially helpful for older men, those with erectile dysfunction, or men who’ve had prostate cancer.

Beginner Pelvic Floor Exercises

Strengthening your pelvic floor isn’t complicated. The key is identifying and properly engaging the pelvic floor muscles to get the best results. Incorrect technique – such as engaging other muscles – can reduce effectiveness and potentially cause strain.

Kegels

Kegel exercises improve control and coordination. They are important for strengthening the pelvic floor muscles, specifically the muscles of the pelvic floor called the pubococcygeus (PC) muscles. 

Here’s how you do them:

• Start by sitting comfortably with good posture.

• Contract the muscles you’d use to stop urine flow and hold for 5 seconds.

• Relax for 5 seconds.

• Repeat 10 times. As you build strength, increase the hold duration and number of repetitions.

Kegels can be done almost anywhere, whether you're at work, watching TV, or taking a walk.

Deep squats

Deep squats engage the entire pelvic floor complex, along with muscles in your legs and glutes. This full-body movement strengthens your pelvic muscles while improving blood circulation to the pelvic region.

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 as you rise 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) activate the levator ani and coccygeus muscles, which support the pelvic floor and surrounding structures.

Here’s how you do them:

• Lie on your back, knees bent, feet flat.

• Engage your core and glutes as you lift your hips off the ground, forming a straight line from knees to shoulders.

• Hold for a few seconds, then lower slowly.

• Aim for 10-12 reps, increasing the hold duration as you progress.

Heel slides

Heel slides engage the anterior portion of your pelvic floor, including the PC muscles. This helps improve strength and coordination.

Here’s how you do them:

• Lie on your back with knees bent.

• Slowly slide one foot away while keeping your heel on the ground until your leg is nearly straight.

• Return to the starting position and alternate legs for 10-12 reps on each side, keeping the pelvic floor engaged throughout.

Happy baby

While not a direct pelvic floor exercise, the Happy Baby yoga pose stretches the hips, inner thighs, and groin, improving flexibility and promoting better pelvic health.

Here’s how to do it:

• Lie on your back, knees bent.

• Bring your knees toward your chest, grasping the outsides of your feet or ankles.

• Pull your knees downward to open your hips.

• Hold for 30 seconds, focusing on deep breathing. Repeat 2-3 times.

Bonus: diaphragmatic breathing

Just like Kegels, these are exercises you can do anytime throughout the day. At your desk, while walking, or when you’re watching tv. Diaphragmatic breathing, or deep belly breathing, helps coordinate the muscles of your respiratory system and pelvic floor. This simple technique engages your diaphragm and improves pelvic floor support.

To practice diaphragmatic breathing:

• Sit or lie down in a comfortable position.

• Place one hand on your chest and the other on your abdomen.

• Inhale deeply through your nose, allowing your abdomen to rise.

• Exhale slowly through your mouth.

• Practice for  five to 10 minutes a day, gradually increasing the duration.

Tips for Consistency and Progression

Consistency is key when strengthening your pelvic floor. Aim to do these exercises daily, and track your progress by noting improvements in bladder control or sexual function. As you grow stronger, gradually increase intensity by adding weight or extending the duration of your exercises.

Lifestyle Factors for Pelvic Floor Health

Maintaining a strong pelvic floor involves more than just exercises. Key lifestyle habits can support your pelvic floor health:

• Maintain a healthy weight: Excess weight can put strain on your pelvic muscles.

• Avoid constipation: Straining during bowel movements weakens the pelvic floor.

• Practice good posture: Slouching or sitting for long periods can negatively affect pelvic strength.

Incorporating regular physical activity, a balanced diet, and staying hydrated will maximize the benefits of your pelvic exercises.

Seeking Professional Guidance

Now that you know the basics of pelvic floor exercises, you’re ready to start strengthening your core, improving bladder control, and boosting your sexual health. But if you need additional support, consider seeking guidance from Rex MD.

For 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!