Best Pelvic Floor Exercises for Men and Women - Kegel Exercise

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The pelvic floor is a group of muscles that support vital organs like the bladder, bowel, and uterus. Like any other muscle group, the pelvic floor can be strengthened through targeted exercises. This article will guide you through the best exercises for a strong and healthy pelvic floor.

Best Pelvic Floor Exercises for Men and Women - Kegel Exercise

Stress Incontinence Exercises

Stress incontinence, the involuntary leakage of urine during physical activity, can be improved with pelvic floor exercises. Here are two effective exercises:

1. Kegel Exercises: Contract your pelvic floor muscles as if you're trying to stop urinating mid-stream. Hold for 5 seconds, then relax for 5 seconds. Repeat this 10 times, three times a day.

2. Squats: Stand with your feet hip-width apart, bend your knees and lower your body as if sitting on a chair. Keep your back straight and your knees over your toes. Rise back up and repeat 10 times.

Kegel Device and Kegeling

A Kegel device can help you perform Kegel exercises more effectively by providing resistance. These devices come in various forms, such as weights, balls, or cones that you insert into your vagina and hold in place using your pelvic floor muscles.

Kegeling, or performing Kegel exercises, can be done with or without a device. The key is regular and consistent practice. Aim for at least three sets of 10 repetitions per day.

Kegel Exercise Device

A Kegel exercise device can provide biofeedback, helping you understand whether you're performing the exercises correctly. Some devices can even track your progress over time, providing motivation and ensuring you're consistently improving.

Pelvic Floor Exercises During Pregnancy

Pelvic floor exercises are especially important during pregnancy, as the added weight can strain these muscles. Here are two safe exercises for pregnant women:

1. Pregnancy Kegels: Similar to regular Kegels, but with a focus on gentle contractions and relaxations to avoid overstraining.

2. Pelvic Tilt: Stand against a wall with your shoulders and bottom touching the wall. Tilt your pelvis and flatten your back against the wall, hold for a few seconds, then release. Repeat 10 times.

Pelvic Exercises for Men

Men can also benefit from pelvic floor exercises, particularly for improving bladder control and sexual performance. Here are two effective exercises:

1. Male Kegels: Similar to female Kegels, but men should focus on the muscles that stop the flow of urine and the passage of gas. Contract these muscles, hold for 5 seconds, then release.

2. Bridge Pose: Lie on your back with your knees bent and feet flat on the floor. Lift your hips to create a straight line from your knees to your shoulders. Hold for a few seconds, then lower your hips. Repeat 10 times.

Pelvic floor exercises are a simple but effective way to improve bladder control, support pelvic organs, and enhance sexual health. Remember, consistency is key, and it's never too late to start strengthening your pelvic floor.


Please note that this is a general informational article and should not be used as a substitute for professional medical advice. Always consult with a healthcare provider for personalized advice.

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