When we talk about essential exercises for men, pelvic floor training might not be the first thing that comes to mind, but it can have significant benefits to your quality of life.
The pelvic floor is a group of muscles at the base of the pelvis that play a crucial role in bladder and bowel control, sexual function, and core stability. Like any other muscle group, these muscles can weaken over time due to aging, surgery, or health conditions, leading to issues that can impact physical health and confidence.
The good news is that simple pelvic floor exercises can help strengthen these muscles, preventing or managing many of these issues. It’s an easy, effective habit that can make a real difference.
The Benefits of Pelvic Floor Training for Men
1. Improved Urinary Control
Experiencing urinary incontinence or difficulty controlling your bladder can be a frustrating and embarrassing challenge. Pelvic floor training offers a proactive solution:
- Manage Urinary Leaks: Strengthening your pelvic floor can reduce or eliminate incontinence, particularly for men recovering from prostate surgery or coping with the natural effects of aging.
- Reduce Urgency: It can also help tame those sudden, hard-to-ignore urges to urinate, allowing you to regain confidence and control.
2. Enhanced Sexual Function
Your pelvic floor muscles are directly tied to your sexual health. Regular exercises can lead to noticeable improvements:
- Stronger Erections: These muscles support blood flow to the penis. Strengthening them can enhance the quality and duration of your erections.
- Better Ejaculation Control: Improved muscle control may help men manage premature ejaculation, increasing satisfaction and confidence.
- Heightened Sensitivity: With better muscle tone, you may also experience enhanced sensation and pleasure during intimacy.
3. Post-Surgery Recovery
For men who’ve undergone prostate surgery, a strong pelvic floor can be an invaluable part of recovery. Focused exercises can:
- Help restore bladder control and reduce incontinence.
- Support better healing and faster recovery of overall pelvic function.
4. Prevention of Pelvic Organ Prolapse
Although pelvic organ prolapse is more commonly discussed in women, men aren’t entirely immune, particularly as they age or after surgeries. Strengthening your pelvic floor can prevent or manage prolapse (where organs like the bladder or rectum shift downward), maintaining proper organ alignment and function.
5. Enhanced Core Stability and Posture
The pelvic floor plays a critical role in core stability. When these muscles are trained and strong, you’ll likely notice:
- Improved posture and balance.
- Reduced lower back pain due to enhanced support for your spine.
- Greater ease in performing physical activities or workouts.
6. Improved Bowel Control
If you’ve dealt with challenges like constipation or unintended bowel leakage, pelvic floor exercises can help. By strengthening your pelvic muscles, you can improve rectal control and support overall digestive health.
7. Support for Aging
As men age, their pelvic floor muscles can weaken, leading to a decline in function. Regular pelvic floor training can help delay or reduce these effects, promoting better quality of life into older age.
8. Better Mental and Emotional Well-Being
The benefits of pelvic floor exercises aren’t purely physical. Feeling more in control of your body can significantly boost your self-esteem and reduce anxiety, especially when dealing with health challenges related to aging, bladder control, or sexual performance. This renewed confidence can enhance your overall mental and emotional well-being.
How to Perform Pelvic Floor Exercises: Kegels for Men
If this is your first time focusing on your pelvic floor, these simple steps make it easy to begin:
1. Identify the Right Muscles
To locate your pelvic floor muscles, imagine stopping the flow of urine midstream or pulling your testicles up and towards your stomach. The muscles you engage are your pelvic floor muscles. Once you’ve identified them, you don’t need to interrupt urination during the exercises; this step is only meant to build awareness.
2. Contract the Muscles
Tighten your pelvic floor muscles by squeezing as if you’re trying to stop the flow of urine. Hold this contraction for 3 to 5 seconds.
3. Relax the Muscles
Fully release the contraction and relax for another 3 to 5 seconds.
4. Repeat the Process
Perform 10 to 15 repetitions per set. Aim to complete three sets throughout the day: morning, afternoon, and evening.
5. Build Up Strength Over Time
Start with shorter holds if needed, and gradually progress to stronger and longer contractions. Consistency is essential—practice daily, and you can expect to see results within a few weeks or months.
After mastering held pelvic floor contractions using kegels, you can progress to more advanced techniques like “elevator holds.” Imagine your pelvic floor is an apartment building. Contract all the way to the top floor (100%), then slowly lower the contraction down the “elevator” to 75%, 50%, 25%, and finally to the basement (full relaxation). Repeat this sequence five times.
Once you are comfortable with these exercises, you can begin integrating kegels with core-strengthening movements such as heel slides and bird dogs. These exercises engage your core and pelvic floor simultaneously, helping to build a more stable foundation.
In addition to kegels and core exercises, strengthening your gluteal muscles can further enhance pelvic floor function. Exercises like glute bridges, hip thrusts, and deadlifts not only support your pelvic floor but also promote overall stability and strength.
A Gentle Reminder to Stay Consistent
Like any exercise, pelvic floor training requires both regularity and patience to see its full benefits. By taking proactive steps like this, you’re not just solving immediate concerns, you’re investing in your health, longevity, and well-being. Start small and stay consistent.
