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Many people who undertake intense strength training for the first time report muscle soreness in areas they didn’t even know had muscles. It’s similar with men’s pelvic floor. It often goes unnoticed and remains largely ignored, despite containing important muscles that play a key role in sexual performance and stamina. Targeted pelvic floor training can help combat erectile dysfunction, improve stamina, and even delay sexual climax and ejaculation.
Pelvic Floor Training Men versus Pelvic Floor Training Women
In the past, the pelvic floor was mainly discussed in connection with women’s issues, particularly bladder weakness, pelvic pain, or pregnancy. For women, pelvic floor muscles are also important because they help tighten the vagina and enhance sensation during sex.
However, when Jürgen Klinsmann introduced “core stability training” to the German national soccer team in 2006, this previously overlooked area of the male body gained more attention in the fitness world. Today, it’s clear that men, too, can benefit from pelvic floor training. This training not only strengthens the pelvic floor, lower back, and lower abdominal muscles but also helps prevent potential incontinence, increases blood flow to the pelvic floor muscles, and enhances potency.
Why the Pelvic Floor Is a Key Focus for Training
Why should the pelvic floor be trained? The answer is simple: It forms the base of the pelvis and is mainly composed of connective tissue and muscles. The pelvic floor muscles play a crucial role in the function of all organs in this area (such as the bladder and anal sphincters). The stronger the connective tissue and muscles here, the better these organs function, particularly in closing the bladder and anus.
If you have a weak pelvic floor or if it sags, it can lead to stress incontinence. This means that heavy lifting, laughter, coughing, or sneezing—activities that put pressure on the abdominal and pelvic muscles—can cause unintentional urine leakage if the pelvic floor muscles are too weak.
A healthy, strong pelvic floor, combined with good testosterone levels, can prevent sudden nerve impulses and bladder muscle twitches, thus positively affecting continence and bladder stability.
Note: The stress referred to here is primarily physical. The pelvic floor is strained by physical activities, and when it can’t effectively resist these pressures, it becomes stressed.
Pelvic Floor Muscles as Potency Optimizers
Studies, such as those from the German Society for Men’s Health (DGMG), have shown that the pelvic floor muscles in men are vital for sexual health. When your pelvic floor is healthy and strong, it relaxes during sexual intercourse. As you approach orgasm, the pelvic floor muscles alternate between tension and relaxation. The better trained your pelvic floor is, the better your overall sexual performance will be.
Many men are unaware that a large portion of the muscles involved in potency is located in the pelvic floor. With targeted pelvic floor training, you can improve your ability to achieve and maintain an erection. Strengthening the pelvic floor also enhances the firmness and duration of erections. Additionally, strong pelvic floor muscles help you suppress the ejaculation reflex, allowing you to delay climax.
Signs That Pelvic Floor Training Is Important
There are various symptoms that indicate your pelvic floor muscles may be too weak. Frequent urination, for example, can be a sign of weak pelvic floor muscles. Pelvic and lower back pain are also indicators. Of course, the sexual issues mentioned earlier can be a sign that pelvic floor training could be beneficial. You can easily test the strength of your pelvic floor muscles with a simple exercise.
Next time you feel the urge to urinate, try stopping the flow of urine for a brief moment. To do this, you’ll need to contract a muscle in your pelvic floor. However, don’t turn this test into a regular training method, as it could harm your bladder. This exercise is only meant to assess the strength of your pelvic floor.
If these issues arise in your daily life, it’s advisable to make certain changes. For instance, you can alternate between sitting and standing positions at work, especially for those with sedentary jobs. A height-adjustable desk allows you to switch between sitting and standing, which can be beneficial. Using special seating, like a stability ball, can also promote better posture while sitting, preventing your pelvic organs from being compressed and positively impacting the pelvic floor muscles. Additionally, incorporating pelvic floor muscle training into your routine is essential. But what does an effective pelvic floor workout look like, and how can it be integrated into daily life?
Exercises for Strong Pelvic Floor Muscles and Better Sexual Performance
There are simple pelvic floor exercises that require little time and can easily be incorporated into even the busiest schedule. Training should always be done with an empty bladder.
- One of the most effective pelvic floor exercises is squats. Stand upright with your feet about hip-width apart and turned slightly outward. As you inhale, bend your knees and push your hips back. As you exhale, use the strength of your thighs and support the movement powerfully with your pelvic floor as you return to the standing position. You can repeat this exercise 8 to 10 times.
- Another effective pelvic floor exercise is “wall walking.” For this exercise, lie on your back with your feet positioned at a right angle against a wall. First, engage your pelvic floor and slightly lift your pelvis off the ground. Then “walk” your feet a few steps up and down the wall while keeping your pelvis stable. Since this exercise is more challenging, 6 to 8 repetitions are sufficient.
There are also devices that use electrical stimulation to train the pelvic floor muscles. Electrodes are placed on the perineum and pubic bone, and electric impulses are sent to stimulate the muscles. You can adjust the intensity of the impulses via a control unit. If you’ve used electro-sex toys before, you’ll already be familiar with how these devices work.
While weight loss isn’t directly a form of pelvic floor training, it has positive effects. The more weight pressing down on the supporting connective tissue, the greater the strain, which can lead to problems with erection, firmness, and ejaculation. Therefore, for those with weak pelvic floor muscles, not only is training beneficial, but weight reduction, if possible, is also advisable.
It’s About Health and Sexual Performance Enhancement
All the training ideas and the note about weight loss in this article should not be seen as promoting the beauty ideals sometimes present in the LGBTQAI community. The focus here is solely on health and addressing issues like erectile dysfunction caused by weak pelvic floor muscles. You don’t need a body like Brad Pitt at his peak, but a healthy body with a strong pelvic floor can positively impact sexual health and its essential functions.
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