Benefits of a strong pelvic floor for women and men!

Your pelvic floor consist of both superficial & deep layers of muscles as well as fast & slow twitch fibers (sounds pretty intense). In addition to that there are also voluntary and involuntary muscles within your pelvic floor. Lastly, many of these muscles interact with the deep abdominal muscles as well as the spinal muscles, mirroring the actions of the diaphragm.

Nobody wants a weak pelvic floor!!!

Benefits for women can be:

• Making it easier to push during pregnancy

• Strong pelvic floor muscles can also mean increased sensitivity during sex and stronger orgasms

• Restoring bladder control after prostate surgery

Benefits for men can be:

• Prevention of erectile dysfunction

• Prevention of urinary or fecal incontinence

• Prevention of Premature Ejaculation

For men try these exercises

Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream or tighten the muscles that keep you from passing gas. These maneuvers use your pelvic floor muscles. Once you've identified your pelvic floor muscles, you can do the exercises in any position, although you might find it easiest to do them lying down at first.

• Perfect your technique. Tighten your pelvic floor muscles, hold the contraction for three seconds, and then relax for three seconds. Try it a few times in a row. When your muscles get stronger, try doing Kegel exercises while sitting, standing or walking. To do Kegels, imagine you are sitting on a marble and tighten your pelvic muscles as if you're lifting the marble. Try it for three seconds at a time, then relax for a count of three.

• Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.

• Repeat 3 times a day. Aim for at least three sets of 10 repetitions a day.