Your Pelvic Floor Exercise Guide - Part 1

Updated: Aug 30, 2021

Hands cupping showing the basic shape and size of the pelvic floor.
Part 1 - Cup your hands to see the basic shape and size of the pelvic floor.

What is your Pelvic Floor?

Your pelvic floor stretches from your pubic bone to your tail bone. It is a bowl-shaped group of muscles that sits at the base of your pelvis. How big is the pelvic floor? What does it look like? Well if you cup your hands together; it is about the same shape and size.

Its main functions are:

  1. Provides support to your internal organs. If your bladder and bowel are not supported you run the risk of urinary and faecal leaks.

  2. Plays a key part in sex - a stronger male pelvic floor creates stronger, longer lasting erections.

  3. Controls how often you need to go to the toilet; a stronger pelvic floor means less visits to the bathroom, particularly at night.

Use it or lose it!

Like all muscles, your pelvic floor muscles need regular exercise. So over the next 12 weeks, we will be setting you exercise plans, showing you how best to exercise and how to identify and isolate your pelvic floor muscles to ensure that exercise is effective.

Let's start with the basics - the best way to do pelvic floor exercise;

  1. Sit, stand or lie down (with a pillow under your knees) and relax your thighs, buttocks and stomach.

  2. Tense the muscles around your anus, avoiding the ones in your stomach, buttocks and thighs. Release.

  3. Now tense as if you’re trying to stop the flow of pee, then release.

  4. You can test whether you’re doing it correctly by touching behind your scrotum; it should lift away as you clench.

  5. Hold your squeeze for 5 seconds (or as long as you can)...

  6. And relax for 5 seconds... Repeat this 'squeeze and lift' sequence 10 times.

And, remember to breathe.

Can't find what you're looking for?

Pelvic floor muscles are a group of involuntary muscles, which mean they work of their own accord without us having to consciously engage them (when they are healthy that is!). So when you do come to consciously squeeze them, it can be quite difficult to identify them effectively.

You may find you're squeezing your buttocks or thighs, you may find you're holding your breath; none of these things should be happening if your pelvic floor squeezes are to be effective.

Try this pose when doing your pelvic floor exercises; sitting with your legs crossed will naturally help you to isolate your pelvic floor muscles... it might even make you more focused feeling like you're back at school!

Seems a little easy?

Great! That means you've found your pelvic floor muscles and you've mastered how to engage and 'squeeze and lift' them.

But here's the Kegel8 Challenge; from now and until we publish Part 2 of your Kegel8 V for Men Guide, we want you to commit to completing

10 'squeeze and lift' pelvic floor exercises, 3 times per day i.e. morning, noon and night.

Are you ready to take control?

Or let Kegel8 get you strong again in just 12 weeks!

The Kegel8 V for Men Pelvic Toner is specially designed for male pelvic floor exercises.

The Kegel8 V for Men has 8 male-specific exercise programmes that will help you to prevent and treat symptoms like incontinence and erectile dysfunction. It can be used with either a probe or by attaching electrode pads to your skin.

Get your V for Men here

Read Part 2


Original article: Kegel8 Website

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