Pelvic Floor Exercises All You Need To Know

Pelvic floor exercises all you need to know

The pelvic floor muscles get used in both men and women. It is essential for women before and after childbirth, while weakened pelvic floor muscles can be a problem for men to control ejaculation or maintain an erection. Fortunately, most women are familiar with this type of exercise and practice it, especially during pregnancy. But this is far from its only use.

Exercises also make sense for love life, and that’s what I’m after. That is why I myself have practiced these exercises for a long time, and from time to time, I will return to them. The same goes for my partner, who even uses them to shape her ass.

It is precisely for the wide use of this exercise and my personal experience with it that I consider it a very positive part of promoting a healthy love life. Therefore, I decided to take a closer look at the individual exercises and describe them to practice them as well.

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Pelvic floor exercises: what it is and why to exercise it

The pelvis’s very bottom has three essential functions, namely movement, support, and animal function. The muscles of the pelvic floor are also linked to the abdominal organs’ muscles and are also important for the support of the spine. It is also essential for the genital and excretory system.

  • Pelvic floor exercises are focused on exercising and strengthening the pelvic floor muscles, specifically, the pub coccygeal muscle, also referred to as PC muscle for short.
  • For example, Kegel exercises, yoga exercises, or Pilates are used to train muscles.
  • It is ideal for practicing these exercises not only during pregnancy or after childbirth but almost always because they can also have a preventive effect.

The muscle itself is located at the bottom of the pelvis and can be identified by pulling the muscles that hold the urine together. With a firm and fast contraction, you will feel as if the pelvis has made a slight downward movement; be careful not to contract other muscles, such as the sciatic, abdominal, and thighs.

From a physical point of view, these muscles influence the following three areas:

  • men and women help to better kick-blood in the reproductive system in men has an advantage in improving the strength of erection and the ability to control orgasm
  • in women’s muscles responsible for the elasticity and flexibility of the bodies stored in the pan, or even bodies of the female reproductive system
  • specifically for men have muscles affect the prostate and its function, especially in terms of maintaining and maintaining its healthy and natural size

For whom are the exercises for the pelvic floor intended and when to exercise them

Pelvic floor exercises benefit both men and women. There is no age limit, even many activities are so physically undemanding that people with a minor disability can perform them.

Virtually everyone can practice pelvic floor exercises, but they are ideal for:

  • Women during pregnancy and before childbirth, as it strengthens the muscles important for the proper functioning of the birth canal
  • Men who want to improve their erection and especially support blood flow to the organ of or you can also use Fildena 100 and Fildena 150 to improve men’s health.
  • Women and men who have problems with incontinence of
  • Anyone with sedentary jobs
  • Men with problematic ejaculation, most often with the issue of premature ejaculation
  • Men who want to improve the functioning and condition of the prostate of a
  • a woman after childbirth, these exercises can help them against urine leakage

Exercises to strengthen the pelvic floor are similar in character to exercises focused on any other body part. Therefore, they must be performed precisely, with proper breathing, with honest involvement of only the muscles that will be practiced, and it must be a long-term exercise. The first results can be expected in 1 to 2 months.

Examples and procedure for practicing pelvic floor exercises

The basic exercise designed for the pelvic floor and its strengthening are Kegel’s exercises. In addition to them, a few other variants are based on these exercises but allow involving a little more muscle. Pay attention to the correct technique during each exercise.

Here are the exercises that are best for exercising your pelvic floor muscles:

Kegel Exercises: 

These are basic exercises performed with your own body. Sit or lie down with your legs outstretched and relax. Try to contract the PC muscle for 10 seconds, along with a breath. Then, exhale, relax the muscle and repeat the procedure after 10 seconds.


The second exercise is the well-known Leh-sed exercise in reverse order. Lie down, relax, and bend your legs at the knees. Stretch your arms slowly and slowly, but smoothly, try to sit down with your exhalation by placing your palms on your knees. With a breath, slide back anyway.

Crouching while standing: 

The next exercise is done while standing. He stands relaxed with his legs slightly outstretched. Then bend slightly, grab the leg below the knee with your hands and lift it. Hold for 10 seconds, release your leg down, and repeat with the other.

Standing forward bend: The fourth exercise is also performed standing, again in a relaxed position, but with slightly crossed legs. Stretch your arms and exhale slowly. Lean your toes. Slowly straighten again by touching the ground and inhaling.

Lifting from kneeling: 

The last exercise is the easiest. Kneel on the floor and keep your body stretched from the knees up. Now, with your exhalation, you will gradually collapse your ass so that you can touch it with your calves. Stay there for 10 seconds and then return to the original position.