Pelvic floor training
Pelvic floor training is not only important for women, but also for men, especially for the prevention and treatment of problems such as incontinence, erectile dysfunction and prostate problems. The best pelvic floor exercises for men focus on strengthening the muscles of the pelvic floor that support the bladder, bowel and rectum.
Here is an effective routine for men:
1. identify the pelvic floor muscles
Before you start training, you need to find the right muscles:
- When urinating, you can try to stop the flow of urine. The muscles you are tensing are the pelvic floor muscles. However, it is not recommended to do this regularly, but only to identify the muscles.
2. basic pelvic floor exercises
Once you have identified the muscles, you can start the exercises:
Kegel exercises
Kegel exercises are the best-known pelvic floor exercises. Here’s how to do them:
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Position:
Lie on your back with your knees slightly bent and your feet flat on the floor. You can also do this exercise sitting or standing. -
Tense:
Tense the pelvic floor muscles as if you want to stop the flow of urine. Hold the tension for 3 to 5 seconds. -
Relax:
Relax the muscles for 5 to 10 seconds. -
Repetitions:
Repeat this process 10-15 times, three times a day.
Advanced bowling exercises
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Quick contractions:
Tighten the pelvic floor muscles quickly and release them again. Do this 10-15 times in a row to improve the responsiveness of the muscles. -
Lifting:
Imagine you are gradually pulling your pelvic floor muscles upwards in three to four stages. Hold them for one second on each step before moving on to the next step. Then slowly release the muscles in reverse order.
3. further exercises to strengthen the pelvic floor
In addition to Kegel exercises, other exercises can also help to strengthen the pelvic floor:
Bridge
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Execution:
Lie on your back with your knees bent and feet flat on the floor. Lift your pelvis off the floor to create a straight line from your shoulders to your knees. Tighten the pelvic floor muscles. -
Repetitions:
Hold this position for 5 to 10 seconds and then slowly lower your pelvis again. Repeat this 10-15 times.
Squats
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Execution:
Stand with your feet shoulder-width apart. Bend your knees and lower your buttocks back and down as if you were sitting on a chair. Keep your back straight and your pelvic floor muscles tensed. -
Repetitions:
Perform 10-15 squats.
4. regularity and patience
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Daily training:
As with all muscles, the pelvic floor needs regular training to become stronger. Integrate the exercises into your daily routine. -
Patience:
It may take a few weeks before you notice an improvement, especially if you start exercising to treat existing problems.
5. everyday integration
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Conscious tensing:
Try to consciously tense the pelvic floor muscles during everyday activities such as coughing, sneezing or heavy lifting. This helps to strengthen the pelvic floor outside of formal training.
6. avoid overtraining
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Breaks:
Overexertion can lead to muscle tension, which is counterproductive. Be careful not to overdo it and allow your muscles to recover sufficiently.
By performing these exercises consistently, you can effectively strengthen your pelvic floor and benefit from the health advantages that a strong pelvic floor offers.
If you have any questions, please do not hesitate to contact our staff.
This content is for general information purposes only and does not constitute medical advice, diagnosis or treatment recommendations. It is in no way a substitute for a professional examination or treatment by a licensed physician. If you have any health complaints or uncertainties, please always consult a medical professional – especially if you have any questions about intimate surgery or sexual health.
