Stay Motivated to Slim -Try 5 Pelvic Floor Muscle Exercises at Home to Improve Erections | uxa2.com

weight: 400;”>The pelvic floor muscles and tissues are found to attach to the bones at the bottom of the pelvis. The pelvic organs include the urethra, bladder, bowel, and rectum, and in women, the pelvic floor also includes the uterus, cervix, and vagina.

Why are pelvic floor muscle training exercises needed?

weight: 400;”>Any damage or weakening of the pelvic floor muscles or tissues can directly affect a person in a variety of ways and create problems such as:

• weight: 400;”>weight: 400;”>Urinary leakage or incontinence,
• weight: 400;”>weight: 400;”>Improper pelvic pressure,
• weight: 400;”>weight: 400;”>lower back pain,
• weight: 400;”>weight: 400;”>Pelvic pressure or fullness,
• weight: 400;”>weight: 400;”>Frequent need to urinate,
• weight: 400;”>weight: 400;”>Pain during urination,
• weight: 400;”>weight: 400;”>constipate,
• weight: 400;”>weight: 400;”>Difficulty defecating,
• weight: 400;”>weight: 400;”>leaky gut,
• weight: 400;”>weight: 400;”>Pain during intercourse,
• weight: 400;”>weight: 400;”>pain in the pelvic area or genitals,
• weight: 400;”>weight: 400;”>Pelvic muscle spasms.

weight: 400;”>Additionally, there is a link between male sexual function and pelvic floor function. Specifically, pelvic floor physical therapy may improve erectile dysfunction and ejaculation problems.

5 Best Exercises to Strengthen Your Pelvic Floor

weight: 400;”>There are some simple exercises that can help you activate your pelvic floor muscles anytime, anywhere, even at home. But it can also be beneficial to incorporate specific exercises that strengthen and target your pelvic floor muscles. These five exercises can be broadly divided into three hypotonic pelvic floor muscle exercises and two hypertonic pelvic floor muscle exercises.

(a) Low tension pelvic floor muscle exercises

1. Quick Kegel Exercises

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weight: 400;”>Quick Flick Kegel exercises require quick contractions of the pelvic floor to help activate the muscles faster and stronger to stop urine leakage when sneezing or coughing.

1. weight: 400;”>weight: 400;”>Start by lying on the floor with your knees bent and feet flat on the floor. (When you feel comfortable doing this exercise, try doing it sitting or standing.)
2. weight: 400;”>weight: 400;”>Find your pelvic floor muscles.
3. weight: 400;”>weight: 400;”>Exhale and pull your belly button toward your spine, quickly contracting and releasing your pelvic floor muscles. Aim to contract for 1 second before releasing.
4. weight: 400;”>weight: 400;”>Keep your breathing steady throughout.
5. weight: 400;”>weight: 400;”>Repeat 10 quick flicks, then rest for 10 seconds. Do 2-3 sets.

2. Heel slide

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weight: 400;”>Heel slides promote pelvic floor contraction while targeting the deep abdominal muscles.

1. weight: 400;”>weight: 400;”>Start by lying on the floor with your knees bent and your pelvis in a neutral position.
2. weight: 400;”>weight: 400;”>Breathe in and exhale through your mouth.
3. weight: 400;”>weight: 400;”>Pull your pelvic floor upward, lock your core, and slide your right heel away from your body. Go as far as you can without losing touch with your deepest heart.
4. weight: 400;”>weight: 400;”>Find the bottom position, then inhale and return the legs to the starting position.
5. weight: 400;”>weight: 400;”>repeat.
6. weight: 400;”>weight: 400;”>Slide 10 times on each side, then switch legs.

3. March or stand on tiptoe

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weight: 400;”>Like heel slides, marching exercises enhance core stability and encourage pelvic floor contraction.

1. weight: 400;”>weight: 400;”>Start by lying on the floor with your knees bent and your pelvis in a neutral position.
2. weight: 400;”>weight: 400;”>Breathe in into your chest and exhale through your mouth, allowing the ribs to compress naturally.
3. weight: 400;”>weight: 400;”>Pull your pelvic floor upward and lock your core.
4. weight: 400;”>weight: 400;”>Slowly raise one leg to a tabletop position.
5. weight: 400;”>weight: 400;”>Slowly lower this leg to the starting position.
6. weight: 400;”>weight: 400;”>Repeat with alternating legs. You should not feel any pain in your lower back. It’s important that your deep core remains engaged throughout the exercise.
7. weight: 400;”>weight: 400;”>Alternate legs for 12 to 20 times.

(b) High tension pelvic floor muscle exercises

weight: 400;”>High-tension exercises can provide some relaxation and lengthening effects for people with short or tight pelvic floors; lengthening is just as important as strengthening.

4. Happy Baby Pose

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weight: 400;”>Happy Child’s Pose is a great addition to pelvic floor training when stretching and relaxation are the goals.

1. weight: 400;”>weight: 400;”>Start by lying on the floor with your knees bent.
2. weight: 400;”>weight: 400;”>Bring your knees to your abdomen at a 90-degree angle, with the soles of your feet facing up.
3. weight: 400;”>weight: 400;”>Hold the outside or inside of your foot.
4. weight: 400;”>weight: 400;”>Open your knees until they are slightly wider than your torso.
5. weight: 400;”>weight: 400;”>Lift your feet toward your armpits so your ankles are above your knees.
6. weight: 400;”>weight: 400;”>Bend your heels and push your feet into your hands. You can hold this position for a few breaths, or rock gently from side to side.

5. Diaphragmatic breathing

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weight: 400;”>Diaphragmatic breathing promotes a functional relationship between the diaphragm and pelvic floor. It’s also a great stress-reducing exercise.

1. weight: 400;”>weight: 400;”>Start by lying flat on your back on a yoga mat or exercise mat on the floor. You can also perform the exercise in a seated position.
2. weight: 400;”>weight: 400;”>Perform progressive relaxation for a few seconds. Concentrate on releasing tension in your body.
3. weight: 400;”>weight: 400;”>After relaxing, place one hand on your abdomen and the other on your chest.
4. weight: 400;”>weight: 400;”>Breathe in through your nose to expand your stomach. Remember, your chest should remain relatively still.
5. weight: 400;”>weight: 400;”>Breathe in for 2 to 3 seconds, then exhale slowly.
6. weight: 400;”>weight: 400;”>Repeat a few times while placing one hand on your chest and the other on your belly.

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