When you hear about exercise, you probably think about cardio or strength training. But there’s a crucial muscle group you might be overlooking—the pelvic floor. These muscles are important for both men and women, yet they don’t get much attention until there’s a problem.
Men might hesitate to talk about it, thinking these exercises are just for women, but they’re just as beneficial for guys—especially for bladder control and sexual function. Women, on the other hand, often hear about these exercises after having kids but might still wonder if they’re doing them right or if they’ll really help.
But how do you know if your pelvic floor muscles are strong? And if they aren’t, how can you strengthen them? This guide will walk you through everything you need to know about pelvic floor exercises, tailored specifically for both men and women.
What Are Pelvic Floor/Kegel Exercises?
Pelvic floor muscles stretch from your tailbone in the back to your pubic bone in the front, supporting your bladder and bowels. Kegel exercises are used to strengthen these muscles, which help control your bladder and bowels and, for men, also assist with erections and orgasms.
Why Should You Do Pelvic Floor Exercises?
Women who are pregnant, have given birth, or are going through menopause are particularly at risk of weakened pelvic floor muscles. Strengthening these muscles can help prevent or reduce incontinence and improve recovery after childbirth. As you age, continuing these exercises can help counteract the effects of hormonal changes that weaken your pelvic floor.
If you’re a man, these exercises can help improve urinary or fecal incontinence, manage prostate pain and swelling, and even boost your sexual performance. For men dealing with prostatitis or benign prostatic hyperplasia (BPH), regular Kegel exercises might provide relief.
Finding Your Pelvic Floor Muscles
Before you start strengthening your pelvic floor, you need to locate the right muscles.
Method 1: Pausing the Stream
A straightforward way to find your pelvic floor muscles is to try to pause or slow down urine flow while you’re urinating. If you can do this, you’ve successfully engaged your pelvic floor muscles. However, it’s important to note that this technique should only be used for identification purposes. Regularly stopping your urine flow can lead to bladder issues, so avoid making this a habit.
Method 2: Engaging the Muscles
- For Women:
Imagine you’re trying to hold in both urine and gas at the same time. The muscles that contract when you do this are your pelvic floor muscles. - For Men:
Stand nude in front of a mirror and tighten your pelvic floor muscles. You will notice the base of your penis draw inward, and your scrotum lift slightly if you’re engaging the correct muscles.
Identifying Specific Muscles for Men!
For men, finding the correct muscles involves identifying three key muscles:
- Bulbocavernosus (BC) Muscle: This muscle pushes blood into the penis and helps squeeze urine and semen out.
- Pubococcygeus (PC) Muscle: Helps you pee and poop and contracts during orgasm.
- Iliococcygeus (IC) Muscle: Supports your organs and moves your anus back into place after a bowel movement.
How to Do Pelvic Floor Exercises
Once you’ve identified the right muscles, it’s time to practice contracting them.
- Start Small: Begin by lying down or sitting somewhere comfortable.
- Squeeze and Hold: Contract your pelvic floor muscles and hold for approximately five seconds. Then, relax for another five seconds.
- Repeat: Do this 10 times per session. Aim for three sessions per day. If you get tired, take a break.
- Work Up to 10 Seconds: As you get stronger, try holding the squeeze for 10 seconds and then relaxing for 10 seconds.
- Relaxation: It’s important to learn how to relax your pelvic floor muscles to avoid pain and ensure proper muscle function.
Incorporating Exercises into Daily Life
To strengthen your pelvic floor, make these exercises part of your daily routine:
Pelvic Floor Exercises for Men and Women
Pelvic floor Exercises are beneficial at any stage of life. Whether you’re experiencing symptoms or just want to keep things strong down there, here’s how you can do it:
- Kegels
The basic Kegel exercise involves tightening and holding the muscles that you use to stop urinating. Try to hold this squeeze for about 5 seconds, then relax for 5 seconds. Repeat 10 times, 3 times a day. As you get stronger, try holding for longer, up to 10 seconds.
Tips: Don’t hold your breath or tighten your stomach, buttocks, or thighs. It’s all about isolating those pelvic muscles.
Make sure to relax your abdomen and thighs, focusing only on the pelvic floor.
- Bridge Pose
Start by positioning yourself on your back with your knees bent and your feet resting flat on the ground, spaced roughly hip-width apart. Lift your hips towards the ceiling while contracting your pelvic floor muscles. Hold the position for only a few seconds before slowly lowering your hips back down. Repeat this exercise 10 times.
Tips: This exercise not only targets the pelvic floor but also strengthens your glutes and lower back.
- Squats
Position your feet shoulder-width apart. Gradually lower your body into a squat, ensuring your back stays straight, and your knees remain aligned with your toes. As you rise back up to a standing position, engage and tighten your pelvic floor muscles. Repeat this movement 10 to 15 times.
Tips: Keep your weight in your heels and ensure your knees don’t go past your toes.
- Child’s Pose
From a kneeling position, sit back on your heels and stretch your arms forward, bringing your forehead to the floor. As you breathe deeply, gently engage pelvic floor muscles. Hold for about 30 seconds.
- Pelvic Tilts
Rest on your back with your knees bent. Flatten your lower back against the floor by tightening your stomach muscles and tilting your pelvis up slightly. Stop for a few seconds, then release. Do this 10-15 times.
Moreover, to strengthen your pelvic floor, make these exercises part of your daily routine:
- Set Reminders:
Link the exercises to regular activities like brushing your teeth or watching TV to make them easier to remember.
- During Physical Activity:
Brace your pelvic floor muscles before activities like coughing, sneezing, or lifting heavy objects. This is known as ‘the knack’ and helps protect the pelvic floor from stress.
Benefits of Pelvic Floor Exercises
Strengthening your pelvic floor muscles through Pelvic Floor exercises offers a range of benefits for both men and women:
- Bladder and Bowel Health
Strengthening pelvic floor muscles can significantly improve control over your bladder and bowels. This is particularly important for women during and after pregnancy. Hormonal changes and the physical strain of carrying a growing baby can weaken the pelvic floor, leading to incontinence. Regular pelvic floor exercises can help prevent these issues and support recovery postpartum, making it more likely that your pelvic floor will return to normal after birth.
- Sexual Performance
For both men and women, a strong pelvic floor enhances sexual function. For men, this means better control during sex and stronger orgasms. For women, particularly those who have given birth, strengthening these muscles can help restore sexual function and pleasure by improving muscle tone and sensitivity in the pelvic area.
- Surgical Preparation and Recovery
For men preparing for prostate surgery, Kegel exercises can aid in recovery by strengthening the muscles that support the bladder and bowel. For women, especially those who have had a challenging childbirth experience—such as delivering a large baby, having a long labor, or needing an assisted birth—pelvic floor exercises can support the healing process. Regular Kegels can improve circulation in the pelvic area, which can aid in faster recovery, even if stitches or swelling are present.
- Strengthening the Pelvic Floor After Delivery
Pelvic floor exercises are particularly important after childbirth. Your healthcare provider may recommend these exercises for several reasons, including aiding in perineal healing, managing postpartum incontinence, and supporting recovery from pelvic floor disorders.
One common issue that pelvic floor exercises can help treat is pelvic organ prolapse. This condition occurs when the organs in the pelvis—such as the uterus, bladder, or rectum—slip down into the vagina due to weakened pelvic floor muscles.
Gentle pelvic floor exercises can usually start within 24 hours after birth, even if you’ve had an episiotomy or are experiencing swelling. These exercises not only help in regaining strength but also improve blood flow to the area, promoting healing. If incontinence or pelvic floor weakness persists six months after childbirth, seeking advice from a doctor or physiotherapist is recommended.
Important Notes
- Don’t Overdo It: While Kegel exercises are beneficial, doing too many can result in muscle fatigue and discomfort. It’s important to balance strengthening with proper relaxation of the muscles.
- Avoid if You Have a Catheter: If you have a urinary catheter in place, it’s best to avoid Kegel exercises until it’s removed.
Tips for Maintaining a Healthy Pelvic Floor
Strengthening pelvic floor muscles is just one piece of the puzzle. Here are some additional tips to help you keep these muscles in good shape:
- Healthy Eating
A diet high in fiber can help prevent constipation, which can strain your pelvic floor. Make sure you’re also drinking plenty of water each day. - Stay Active
Regular exercise is important, but avoid high-impact activities that can strain your pelvic floor, like heavy lifting or high-intensity sports. Gentle exercises like walking, swimming, or yoga are better choices. - Maintain a Healthy Weight
Being overweight puts extra pressure on your pelvic floor, so keeping your weight in a healthy range is crucial for preventing muscle weakness. - Quit Smoking
Chronic coughing from smoking can weaken your pelvic floor muscles over time. Quitting smoking not only benefits your overall health but also helps maintain a strong pelvic floor. - Avoid Heavy Lifting
If possible, avoid lifting heavy objects. When you do need to lift something heavy, remember to use your pelvic floor muscles to brace yourself and protect against strain.
How Long Before You See Results?
Be patient—Kegel exercises aren’t an overnight fix. It might take up to six weeks before you start noticing improvements. Consistency is key, so make these exercises a regular part of your routine to keep reaping the benefits long-term.
When to Seek Professional Help
If you’re having trouble doing pelvic floor exercises or aren’t seeing the results you expected, don’t be afraid to ask for help. A healthcare provider, like a doctor or physiotherapist, can provide valuable feedback and help you isolate the correct muscles.
In some cases, biofeedback training might be recommended. This involves using a small probe to monitor your pelvic floor muscle activity while you exercise. It’s a great way to ensure you’re doing the exercises correctly and can be especially helpful if you’re dealing with conditions like fecal incontinence.
Conclusion
Pelvic floor exercises are a simple yet powerful way to improve your health and well-being. Whether you’re dealing with bladder control issues, looking to enhance your sexual performance, or just want to keep your body in top shape as you age, these exercises can make a significant difference.
So why not start today? By making pelvic floor exercises a regular part of your routine, you’ll be taking a proactive step towards better health and a better quality of life. And remember, consistency is key—stick with it, and you’ll start to see and feel the benefits over time.
