Top 8 Pelvic Floor Exercises: How to Perform It and Their Benefits

Top 8 Pelvic Floor Exercises: How to Perform It and Their Benefits

pelvic floor exercises

Pelvic floor muscles are a group of muscles that support organs like the bladder, bowel and Genitals. These muscles also help the human body to control urination, continence and sexual functions.

Pelvic floor exercises are a great way to keep these muscles healthy and fit. Moreover, these exercises also help you control urinary incontinence and sexual dysfunction in both men and women.
However, In the modern era, many men suffer from symptoms of sexual dysfunction and urinary incontinence due to weak pelvic floor muscles. That’s where Pelvic floor exercises play an important role. These exercises are essential for men as they strengthen the core & pelvic muscles of men, which helps them to perform better in bed.

Studies have found that by performing these kegel exercises daily, men can attain better erections and orgasms and stay longer in bed. Almost 50 percent of men gain better erections and better sexual performances by doing these exercises daily. Also, it is effortless to perform these pelvic floor exercises at home without the guidance of anyone.

Performing these exercises will also uplift your mood and make you more confident about your performance in bed. Below are 8 pelvic floor exercises that men can do while staying home.

The Top 8 Pelvic floor exercises To perform at home

1. Kegels

Kegels are the pelvic floor exercises that are done by tightening and controlling the urination tract and male erection. To do this exercise one does not need any equipment and can do it easily at home. To do this exercise well you should follow the following steps. And remember to be easy on yourself and breathe regularly while performing them.


  1. Sit upright, or lie down comfortably and find the muscles which can help you control the urination.
  2. Once you find the muscles tighten them well as much as you can.
  3. You should try and hold this position for at least 3-5 seconds, and it should feel like you are squeezing the muscle.
  4. Release and relax for a while once you do this.
  5. Repeat this exercise at least 10 times in a go and at least 3 times a day.

2. Squeeze and Release Method

This is a pelvic floor exercise that is done with the rapid movements of pelvic floor muscles and to control erectile dysfunction; to conduct this exercise successfully you need to; follow the following steps.


  1. Relax and sit in a very comfortable position, and feel your pelvic floor muscles while breathing regularly.
  2. Squeeze the muscles as soon as possible and release them without holding them for quite along.
  3. Take a rest for 3-5 seconds after every set.
  4. Repeat this exercise 10-20 times a day; at least 2 times a day.

3. Bridge position

Although this exercise mainly strengthens the buttocks, it also strengthens your pelvic floor muscles. To do this pelvic floor exercise, follow the steps below –



  1. Lay down on the floor with bent knees, with width floor apart and palms wide facing to sealing.
  2. Contract the buttocks, and lift them several inches above the ground.
  3. Stay in this position for at least 5-10 seconds.
  4. Repeat this exercise at least 10 times a day.
  5. Rest and perform up to two sets daily to get the desired results.

4. Squats

Squats are very helpful in pelvic floor exercises. A person should only start the exercise once they are comfortable with bridges and Kegels. To start this exercise a person should start doing the following.


  1. Stand upright; with wide feet apart keeping feet flat on the floor.
  2. Bend your needs and buttocks towards the floor; only to the point of your comfort.
  3. Keep your back straight and bend slightly forward. The knees should align with the floor.
  4. Your primary focus should be on tightening your buttocks while you return to the standing position.
  5. Repeat this exercise at least 10 times a day. ‘
  6. Take the necessary breaks between each set to relax.

5. Split Tabletop

This is another effective pelvic floor exercise that can help you to condition your pelvic floor muscles. You would need a mat to perform this pelvic floor exercise effectively. To do this exercise effectively; follow the following steps-

Split Tabletop one of the best pelvic floor exercises

  1. Lay down on the floor with a flat back on the mat, and bend your knees so that they are perpendicular to the floor.
  2. While being in control; start to slit slowly so the knees fall outwards and you reach a comfortable position.
  3. Slowly raise your back to start the exercise.
  4. Perform at least 10-15 repetitions, and 3 sets of the exercise daily.

6. Bird Dog Position

The Bird dog is one of the best pelvic floor exercises that increase the stability of your body which includes the pelvic floor muscles. You do not need any equipment to perform this.

Bird Dog Position for pelvic floor exercises


  1. Start with your knees and wrists under your shoulder; with your neck in a neutral position.
  2. Brace your core and draw shoulder blades towards your hips.
  3. This should be done with alternate arms and legs continuously. Do not raise your head, and hold the position for 2 seconds.
  4. Bend your leg and arm back while you maintain stability; this is 1st rep.
  5. Complete these 10 repetitions in a set and repeat 3 sets daily for getting the desired result.

7. Brisk Walking


This is the easiest and the most effective exercise in this list of pelvic floor exercises for strengthening the pelvic floor muscles; all you need to do is to walk regularly for 30-40 minutes daily. Or for at least 5 days a week. By doing it regularly you can strengthen your core and can be helpful in strengthening pelvic floor muscles.

8. Make right body positions

Make right body position

By sitting properly and standing straight; and maintaining the body positions correctly on regular basis can help you strengthen the pelvic floor muscles. Try and sit and stand in the right upright positions to build the core and pelvic floor muscles to get the right pleasure in bed.

You can combine some healthy foods like carrots and avocados with your Pelvic floor exercises to enhance the effectiveness of your exercise and home remedies for strong pelvic muscles.

Take away

In this era, a lot of men have been seen suffering from a lot of sexual problems. This is mainly due to the stressful and unhealthy lifestyle habits in day to day life. Also, this causes a lot of frustration and underconfidence in men; but with the right medical treatments, you can get through it. However, sometimes people feel shy about discussing these problems with others; some online portals such as Ohman’s portal help you get out of these problems while you stay at home.

The portal has a solution to all your sexual and intimate problems; from Erectile Dysfunction to Early Ejaculation. All the medicines and treatments provided by the portal are FDA approved and are generally do not containing any side effects. So if you also want an affordable and effective treatment for your intimate problem today. Check out the official site of the portal Ohman and get your best medicine for early discharge as well as erectile dysfunction pills today.

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