Image credits: Freepik / PexelsDid you ever have issues such as incontinence, premature ejaculation, or lower back pain? These conditions could be due to weak pelvic floor muscles. Pelvic health is not just for women; men, too, can gain a lot from strengthening the pelvic floor muscles. The good news is that no gym or special equipment is needed. Simple men's pelvic floor exercises done at home can make a big difference in bladder control, sexual function, and general core stability.
As a physiotherapist, I would usually prescribe these exercises to men who wish to take control of their pelvic well-being. The following are the top five most effective exercises you can perform at home.
Kegels are the basis of pelvic floor training. To do them, lie on your back and locate the pelvic floor muscles—the same ones you contract to cut off urination in mid-stream. Constrict these muscles for 5 seconds and release for 5 seconds. Do 10 repetitions, three times a day.
Kegels assist in strengthening the muscles of the pelvis, bladder control, and increased intimacy. This is among the strongest men's pelvic floor exercises that can be done discreetly anywhere, including sitting at your desk.
Lie back on your back with bent knees and flat feet on the floor, hip-width apart. Press your heels against the floor, lift your hips up, and contract your pelvic muscles and glutes. Hold for a few seconds before slowly coming down.
This exercise not only tightens the pelvic floor but also stabilizes the lower back and posture. It's an excellent beginner's exercise that engages both the core and pelvic muscles at the same time.
Squats are a multi-muscle group exercise that works the pelvic floor. Stand with your feet shoulder-width apart, bend your knees, sit down as if in a chair, and then stand up. Contract your pelvic muscles as you stand up.
Repeated squats tone your lower body and offer natural resistance to the muscles in your pelvis. For men who want to tone their pelvic region without machines, squats are a great inclusion.
Lie on your back with feet flat and knees bent. Slowly move one heel forward, stretching out the leg while keeping the foot on the ground. Return it to the beginning position and do the other side. Keep your pelvic floor muscles engaged during the movement.
Heel slides are a low-impact exercise to practice coordination of core and pelvic muscles. They are particularly helpful for men who have undergone surgery or have lower back pain.
Go into a push-up position, supporting on your forearms. Hold your body in alignment from head to toe. Engage your core and pelvic floor muscles as you maintain the pose for 20–30 seconds. Increase gradually as you become stronger.
Planks are a powerhouse exercise that not only improves core strength but also indirectly improves pelvic stability. They improve balance, posture, and endurance.
Strong pelvic floor muscles can change a man's day-to-day life. Enhanced bladder control eliminates the humiliation of leaks, and enhanced muscle tone enhances sexual performance and enjoyment. These advantages also spill over into psychological well-being and confidence.
Most men overlook pelvic floor training due to a lack of awareness. But by integrating these easy men's pelvic floor exercises in your routine, you can make a huge impact. By dedicating mere minutes each day, you can enhance bladder functioning, increase intimacy, and develop stronger core support.
Pelvic health is just as important for men as it is for women, yet it remains under-discussed. These exercises require no equipment and can easily be done at home. Whether you’re dealing with bladder control issues, recovering from surgery, or simply aiming for better intimacy, these five exercises are a great starting point.
For those looking for directed assistance, consulting a physiotherapist who specializes in pelvic rehabilitation can offer individualized solutions. Professional direction allows you to exercise properly and specifically resolve issues for effective outcomes. Properly approached, you can strengthen the pelvic floor, boost general health, and regain control of your body.
