December 7

Pelvic Floor Exercises for Men and Women


by Rob Baker

Strengthening your Core for Overall Health and Wellness

The Pelvic Floor – an essential, yet often overlooked part of our bodies. It plays a crucial role in maintaining our overall health and wellness. Whether you’re male or female, engaging in pelvic floor exercises can have significant benefits. In this blog post, we’ll explore the importance of pelvic floor exercises for men and women, and how you can integrate them into your daily routine.

For Men

Men, did you know that the pelvic floor muscles are responsible for supporting your bladder, rectum, and even your reproductive organs? By neglecting these muscles, you may experience issues such as urinary incontinence and sexual dysfunction. But fear not! With regular pelvic floor exercises, you can strengthen these muscles and enhance your overall well-being.

Let’s dive into some exercises that can help you strengthen your pelvic floor:

Kegels: Kegel exercises involve contracting and relaxing the muscles that control urine flow. 

To perform Kegels, simply squeeze the pelvic floor muscles as if you were holding in urine, hold for a few seconds, and then release. Repeat this exercise several times a day to gradually increase your pelvic floor muscle strength. 

Squats: Believe it or not, squats are not just for the lower body. They also engage your pelvic floor muscles. Incorporating squats into your exercise routine can help improve pelvic floor function and stability. 

Bridges: Bridges are a great exercise for strengthening the entire core, including the pelvic floor. 

Lie on your back with your feet flat on the ground, hip-width apart. Lift your hips off the ground, engaging your glutes and pelvic floor muscles. Hold for a few seconds, then lower back down. Repeat for several repetitions.

For Women

Ladies, did you know that pregnancy, childbirth, and hormonal changes can weaken the pelvic floor muscles? Weak pelvic floor muscles can lead to issues such as urinary incontinence, prolapse, and even decreased sexual satisfaction. Taking care of your pelvic floor is crucial for your overall health and well-being. 

So, let’s explore some exercises that can help you strengthen your pelvic floor muscles:

Kegels: As with men, Kegel exercises play a significant role in strengthening the pelvic floor muscles in women too. The technique is the same – contract and relax the muscles that control urine flow.

Bridges: Bridges are an excellent exercise for women to engage their pelvic floor muscles. Along with strengthening the core, bridges also target the glutes and hips.

Pelvic Tilts: Pelvic tilts involve tilting and rotating the pelvis, which helps activate and strengthen the pelvic floor muscles. Lie on your back with your knees bent and feet flat on the floor. Slowly lift your pelvis off the ground, tucking your tailbone under, and engaging your core and pelvic floor muscles. Hold for a few seconds and then release.

Remember, consistency is key when it comes to pelvic floor exercises. 

Aim to include these exercises into your daily routine, and gradually increase the intensity as your muscles get stronger. If you’re unsure about proper form or technique, consider consulting a healthcare professional or a physical therapist who specializes in pelvic floor health.

By embracing pelvic floor exercises, you’ll not only improve the strength of your core and support your vital organs but also enhance your overall health and wellness.


Exercise, Health, Healthy

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