Doing sports is important for its health benefits, but also for keeping the line. Most people are interested in the visible parts of the body, such as the stomach or legs, and do everything possible to tone and muscle, forgetting so important areas. The muscles of the pelvic floor, in particular, are very neglected parts, whereas they play an important role in our organism. Discover these exercises for men and women to strengthen them.
The pelvic floor is located at the bottom of the pelvis. The muscles of the pelvis extend from the coccyx to the pubic bone, forming a kind of band that supports the pelvic organs, especially the uterus, the bladder and the anus.
The muscles of the pelvic floor play a large role in fecal and urinary continence, but also in libido. These can be weakened with age or after pregnancy or childbirth in women and prostatectomy in men.
In the event of weakening of the pelvic floor muscles, there is a descent of the organs (prolapses) that they support, which causes many symptoms namely urinary incontinence. Hence the importance of strengthening these muscles!
Why should the muscles of the pelvic floor be strengthened?
Toning the muscles of the pelvic floor presents many benefits for overall health but also sexual and is particularly recommended after a childbirth or surgical operation on the prostate.
Strengthening these muscles increases their tone, prevent urinary incontinence and boost your libido. Indeed, more toned muscles allow better erections, a better control of the ejaculation, a more intense pleasure and a better control of the bladder.
How to strengthen the pelvic floor muscles?
There are a variety of exercises that help to strengthen these muscles, the best known of which are the Kegel exercises. Exercises to strengthen the pelvic floor have proven effective in relieving and preventing urinary incontinence in men and women.
A study published at the National Center of Biotechnology Information, aimed to evaluate the effect of exercises to strengthen pelvic floor muscles on urinary incontinence and self-esteem in women aged 60-74 Urinary stress incontinence. They participated in training sessions and completed questionnaires on self-esteem before and after the intervention.
The results of this study demonstrated that exercises to strengthen the pelvic floor muscles have been of great help to these women, improving their quality of life and their self-esteem.
4 exercises to tone the muscles of the pelvic floor:
Before starting the exercises, it is important to locate the pelvic floor muscles, in order to work them properly. The most convenient way to do this and try to stop the urine flow at the time of urination.
Once you have spotted the right muscles, you can perform the exercises below.
Exercises for women:
Exercise 1 :
Lie on the carpet, bent legs and arms stretched along the body keeping the palm of your hands on the carpet. Now lift a leg, knee always bent, and inhale, then exhale by stretching it. Bend your knee again and place your leg on the ground, back to the starting position. Alternate between the two legs. During this exercise, be sure to contract the pelvic floor muscles as well as the transverse.
Do 10 rehearsals.
Always lying on the carpet and bent legs, stretch your arms in front of you. Inhale and slide a foot forward to stretch your leg, placing your arms above your head. Then exhale and lift your arms and your leg back to the original position. Be sure to keep the transverse and pelvic floor muscles contracted and do not arch your back when you extend your arms back. Alternate between the two legs.
Do 10 rehearsals.
Exercises for men:
Exercise 1 :
Take some folded towels, and place them on the mat. Sit down on your knees. The goal is to put pressure on the muscles of your pelvic floor. Place your hands on your hips and try to lift your testicles lightly from towels, without moving your legs, then release. Then try to swing your coccyx forward (towards the pubic bone), without moving your hips. Only the inner muscles must work to achieve this movement.
Do several rehearsals throughout the day, if you can.
Always in the same position, try to tighten your gluteus, or more precisely to contract the muscles at the level of the anus, as if to retain the stool or gas. Release, then repeat several times.