The Hidden Benefits: Pelvic Workouts for Male Sexual Health
Pelvic floor muscles, also known as kegel muscles, are a group of muscles that support the bladder, bowel, and reproductive organs. They play an important role in male sexual health, including erectile function, ejaculatory control, and overall sexual pleasure.
Many men are unaware of the benefits of pelvic floor exercises, but they can be a valuable tool for improving sexual health. Strong pelvic floor muscles can help to:
- Improve erectile function. Pelvic floor muscles play a role in blood flow to the penis, which is essential for erections. Strong pelvic floor muscles can help to improve erectile function by increasing blood flow to the penis.
- Increase ejaculatory control. Pelvic floor muscles can help to control the ejaculation process. Strong pelvic floor muscles can help men to last longer during sex and delay ejaculation.
- Improve overall sexual pleasure. Pelvic floor muscles can help to increase sexual pleasure by increasing sensitivity and improving the ability to orgasm.
In addition to the sexual health benefits, pelvic floor exercises can also help to:
- Reduce the risk of urinary incontinence. Pelvic floor muscles help to control the flow of urine. Weak pelvic floor muscles can lead to urinary incontinence, or leakage of urine.
- Improve bladder function. Pelvic floor muscles help to empty the bladder completely. Weak pelvic floor muscles can lead to incomplete bladder emptying, which can increase the risk of urinary tract infections.
- Improve bowel function. Pelvic floor muscles help to control the bowel movement process. Weak pelvic floor muscles can lead to bowel incontinence, or leakage of stool.
- Reduce back pain. Pelvic floor muscles help to support the spine and pelvis. Weak pelvic floor muscles can contribute to back pain.
There are a number of different pelvic floor exercises that men can do. Some of the most common exercises include:
- Kegel exercises. Kegel exercises are the most well-known type of pelvic floor exercise. To do a Kegel exercise, contract the muscles that you would use to stop the flow of urine. Hold the contraction for 5 seconds, then relax for 5 seconds. Repeat 10-15 times.
- Bridge exercise. The bridge exercise is another great way to strengthen the pelvic floor muscles. To do a bridge exercise, lie on your back with your knees bent and your feet flat on the floor. Raise your hips off the floor until your body forms a straight line from your shoulders to your knees. Hold the position for 5 seconds, then lower yourself back down. Repeat 10-15 times.
- Squat exercise: Squats are a compound exercise that works multiple muscle groups, including the pelvic floor muscles. To do a squat, stand with your feet shoulder-width apart and lower your body down as if you were sitting in a chair. Be sure to keep your back straight and your core engaged. Hold the position for 5 seconds, then stand back up. Repeat 10-15 times.
- Lunges: Lunges are another compound exercise that works multiple muscle groups, including the pelvic floor muscles. To do a lunge, step forward with one leg and lower your body down until both knees are bent at a 90-degree angle. Be sure to keep your back straight and your core engaged. Hold the position for 5 seconds, then push yourself back up and step forward with the other leg. Repeat 10-15 times per leg.
- Plank exercise: The plank exercise is a great way to strengthen the core and pelvic floor muscles at the same time. To do a plank exercise, start in a push-up position with your forearms on the ground. Hold the position for as long as you can. You can modify the plank exercise by lowering your knees to the ground.
It is important to start slowly and gradually increase the number of repetitions and sets as you get stronger. You should also listen to your body and stop if you feel any pain.
If you are new to pelvic floor exercises, it may be helpful to talk to a physical therapist or other healthcare professional. They can teach you how to do the exercises correctly and develop a personalized exercise plan that is right for you.
Pelvic floor exercises are a safe and effective way to improve male sexual health and overall well-being. With regular exercise, you can start to see and feel the benefits in no time.
