IASH India: Institute of Andrology & Sexual Health India
What are Pelvic Floor Exercises | How to Perform It and Their Benefits?

Pelvic floor exercises are also generally and commonly also called kegel exercises. These exercises help you to strengthen your bladder and lower abdomen area, vagina, and penis. Everyone can have various benefits from doing these exercises daily. Also, they have various positive effects while you are pregnant too. These exercises will reduce your after-effects or pregnancy inconvenience you. Also, a lot of men and women have experienced it by themselves that if you do these exercises on a daily basis; then you also get stronger orgasms and are able to enjoy the sexual activity a lot more. This exercise also helps men who are dealing with Erectile Dysfunction as it directly strengthens the pelvic area.

What is the pelvic floor?

The pelvic floor muscles are groups of muscles that are stretched like a hammock starting from the public bone to the bottom backbone. There are 2 openings in men one is the anus which is the back passage and the urethra bladder outlet. Ans in women there are 3 openings in the anus which are the back passage, the Vijaya birth canal, and the urethra blaster outlet. This muscle support all kind of openings. If any of them got weekend or were in bad condition then they would not be able to support opening properly.

What does the pelvic floor do?

The role of pelvic floor muscles is to help you to do daily functions. This muscle supports many other organs like the bladder, urethra, rectum, anus, prostate, uterus, cervix, vagina, and intestines. It also contributes to sexual health and function. It also helps in many other activities and processes like childbirth, heavy lifting, or conditions that create pressure on the abdomen, such as excessive weight.

How do you find the pelvic floor muscles?

The best way to find the pelvic floor is when you are going for urination. While urinating stop or slow down the flow of the urine. If you are able to do this successfully a few times you will be able to find your pelvic floor. If not then you can try another method given below:

  1. You can lie down on your knees and keep your feet flat on the floor and inhale.
  2. Slowly exhale and draw your abdominal lower muscles and squeeze them around the urethra like you’re trying to stop gas or urine.
  3. Hold that position for 1-2 sec, then let it all go. You can feel the pelvic floor muscle release and drop

What is pelvic floor dysfunction and its symptoms?

When pelvic floor muscles lose their ability to fully support the organs it causes disorders. The issues that can be caused because of this are urinary or fecal incontinence, incontinence, or overactive bladder, they might cause symptoms like painful sex.

Symptoms of Pelvic floor Dysfunction include:

  • pelvic pressure or fullness
  • the frequent urge to urinate or painful urination
  • urinary incontinence
  • Lower back pain
  • constipation, difficulties with bowel movements, or bowel leakage
  • pain with sexual intercourse
  • pain in the pelvic regions or genitals
  • pelvic muscle spasm
  • urinary leakage

How common is pelvic floor dysfunction?

It’s hard to estimate how many people have a pelvic floor disorder, as awareness of the symptoms and conditions remains low. Many people who identify as women assume pelvic floor dysfunction is a normal part of childbirth or aging and therefore don’t seek treatment.

How to perform Pelvic floor exercises

To start with kegel or pelvic floor exercises, the first step is to find your pelvic muscles. So, for this just try to stop urinating in the middle; the muscles which allow you to do it; are your pelvic floor muscles that you need to tone. So choose your favourite ones from the below exercises and do them on daily basis to see effective results.

1. Kegels exercise

This exercise can be easily done at home and you do not need an instructor to do them. However in the beginning you may take some time to get a hang of it. But with the right practice, you will master it. To do this exercise at home, all you need is a  yoga mat.

  1. You start by sitting in a comfortable position, closing your eyes, and concentrating on the muscles which help you stop urine.
  2. Next, you should try to tighten these muscles as much as you can.
  3. You need to hold this position for a minimum of 3-5 seconds. And it should make you feel that the muscles are lifting because of the squeezing.
  4. Then gently release your position and relax for a while.
  5. You should do this exercise at least 10 repetitive times for 3 sets daily to see results.

You can also do this exercise while you stand or lie down as you find it comfortable.

2. Squeeze and Release

This exercise helps the pelvic floor exercises to respond very quickly-

  1. To start with it, you should sit in a comfortable position.
  2. The next step is to visualize your pelvic floor muscles and feel them.
  3. You now have to squeeze these muscles very rapidly and also release them without holding a contraction.
  4. You should rest for 3-5 seconds after each set.
  5. Perform this exercise for 10 to 15 sets a day.
  6. Also, try to do at least 3 to 4 sets every day.

3. Bridge pose exercise

This exercise mainly targets the buttocks of the person; however, it is also useful in pelvic floor exercises. To start with the exercise, follow the steps which are given below-

  1. Lie down on a yoga mat, and put your feet flat on the floor as you bend your knees. Also, keep your palms on the sides while they face down on the floor.
  2. Now make an attempt to contract your buttocks and pelvic floor muscles. Also, you should try to lift the buttocks several inches above from the ground.
  3. You now need to hold this position for 4 to 10 seconds.
  4. Now first relax the pelvic floor and buttock muscles.
  5. And then slowly lower your buttock and come in a comfortable position.
  6. Perform the exercise at least 10 times in a set, and should perform 3 sets daily.
  7. Also, make sure to rest in between the sets.

Once you get the way to do the exercise it becomes easy to do, and you may do more than 3 sets in a day.

4. Squats

This is another helpful exercise to strengthen the pelvic floor muscles; especially in children. So, you should definitely start with doing squats; however, if you become comfortable with Kegels. Then you should perform bridge position and standing Kegels.

To start with the squat exercise. Follow the steps which are given below-

  1. Stand in a position, where your feet are width apart from each other. And are completely flat on the floor.
  2. Then bend your knees a little; so that your buttocks are going towards the floor. You should go low only as much as it is comfortable for you.
  3. You should keep your back straight, but a little tilted in the forwarding direction. Your knees should align with your toes at all times.
  4. Try and focus on the buttock and pelvic floor muscles while you return to the standing position.
  5. This exercise should be done at least 10 times in a set.
  6. Repeat at least 2-3 sets and make sure you rest before each one.

Above are some of the exercises which anyone can easily do at home and strengthen their pelvic floor area.

Benefits of Pelvic Floor exercises

  1. By daily performing these exercises, you give better support to your bladder, uterus, and bowels.
  2. After a lot of research, the researchers say that a healthy life and quality of life can be seen in people with healthy pelvic floor functions.
  3. Pelvic floor exercises can also add an advantage to your sex life.
  4. By doing these exercises regularly, you can also reduce the problem of Erectile dysfunction and also solve ejaculation problems in you.
  5. Women feel better pleasure and orgasms during intercourse; if they indulge in these exercises on a regular basis.
  6. These exercises also is a treatment for overactive bladder issues.
  7. People who suffer from the problem of pelvic floor collapse; can reduce these symptoms like back pain, urinary leakage, pelvic pressure, etc.

Exercises to avoid

Some exercises may be too difficult for a person with a very weak pelvic floor. Performing the exercises may weaken the muscles more and lead to further incontinence.

Until a person has done several months of pelvic floor work, they should avoid the following exercises:

  1. situps with the legs held straight in the air
  2. lifting heavy weights for minimal repetitions
  3. double leg lifts
  4. running, jumping, and other high-impact activities

Take Away

A lot of men and women all around the globe are dealing with a lot of intimate problems; in this generation. Thus, these kegel and pelvic floor exercises can help you to go through them and deal better with them.

Also, you can get a lot of treatments that are effective and affordable through the IASH India portal. Which takes care of a men’s sexual and intimate problems. So, check out the portal; find out your disease from a lot of ones that are listed there. And order your favourite products, which will help you deal with your problems. For any other information check it out on “IASH India”.

Frequently Asked Question

Q1. What are the Best pelvic floor exercises?

The best pelvic floor exercises are: Kegal Exercises, Squeeze and Release, Big Pose Exercises and Squats.

Q2. How long does it take to strengthen the pelvic floor?

The majority of people see some improvement after 4 to 6 weeks. To notice a significant change, it could take up to three months. You can also try performing a single pelvic floor contraction at times when you are likely to leak after a few weeks.

Q3. Do people of all genders have these muscles?

For a lot of people, the concepts of Kegels and the pelvic floor are synonymous with a vagina, and more specifically, pregnancy. But what you might not know is that people of all genders have these muscles. 

Q4. How pelvic floor exercises can help with sex?

Strong pelvic floor muscles can also mean increased sensitivity during sex and stronger orgasms. Strengthening and training the pelvic floor muscles can help also reduce the symptoms of erectile dysfunction.

Q5. How Long Should You Continue With These Exercises?

Like any group of muscles, it is in your own interest to keep them in good shape – so really everyone should be exercising their pelvic floor muscles from childhood through to old age.

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