Weak pelvic floor muscles can cause you many daily problems like bladder control problems, erectile dysfunction, and early ejaculation. These problems can be cured by medicine, but the root of these problems is still standing to cause you another problem. But you can cut these roots permanently with the help of pelvic exercises that provide strength and power to your pelvic floor muscles. So here are ten pelvic exercises for men you can do at any time at your home.
1. Squat
The squat is a prevalent exercise that is very famous among fitness lovers. This exercise focuses on the thigh, lower back and pelvic muscles and provides strength to them. The best thing about squats is that it is one of the most straightforward Pelvic exercises you can do anytime and anywhere. So try it and see the difference in your body.
2. Kegel Exercises
Kegel exercises are the best Pelvic exercises for men that help them control the bladder and pelvic muscles. Due to weak pelvic muscle, many problems occur like premature ejaculation, prostate problems. But you can quickly eliminate these problems with the best kegel exercises for men. You can also enhance its effect by combining it with Home remedies for premature ejaculation.
3. Bird Dog
Bird dog is an exercise that provides strength to your core and lower muscles. It also provides stability in your pelvic muscles. Prepare a mat to perform it and balance yourself upon your knees and hands. Slowly bring your left leg and right hand up and hold for a few seconds and repeat the process with the other leg to strengthen pelvic floor muscle.
4. Split Tabletop
Tabletop is an elementary and practical pelvic exercise. You can perform it in the bed or on the floor. Split Tabletop works explicitly on the pelvic muscle to increase its robustness. To perform it, lie down on your back, bring your legs to near your waist in a perpendicular position and slowly split your legs; hold and return to the original post.
5. Runner Lounge
It is one of the pelvic stretching exercises that is easy as well as very effective. Stand straight and bring your one foot in front and lean forward slowly. This process will stretch your pelvic muscles. Repeat the process with another leg in a few days, and you will start seeing its effect on your body.
6. Cobra
Cobra is a pretty famous home exercise that is widely used for core strengthening. It is also one of the tremendous pelvic exercises that stretches and robust pelvic muscles. To perform it, prepare a mat and lie down on it with your stomach on the floor. Raise your upper body like a cobra and hold for a few seconds and return to normal position. This process will stretch your back, core and pelvic muscles.
7. Bridge
The bridge is one of the most straightforward pelvic exercises in this list of pelvic exercises that can be performed in bed or floor at any time. It provides strength and flexibility to your waist and nearing muscles. Lie down on your back, bring your toes below your knees, and raise your lower body symmetrically. Then Hold as long as you are comfortable and return.
Also read, Two Bodybuilding Exercises for Men
8. Side Squat
It is an advanced version of squat that may be difficult for many beginners. But Side squat is a great pelvic floor dysfunction exercise you can choose to practice. It works on the pelvic floor and thigh muscles providing them power and energy. Stand straight while keeping your leg separate, sit on your left side, stretch your right leg, return to standing position, and repeat with the other side. Continue practising, and you will see its effect in no time.
9. Plank
Plank is famous for its amazing effects on core muscles. But it also affects the pelvic floor muscles. It provides total strength to the core, waist and pelvic muscles and keeps the body fat away from your body.
10. Kettle Bell
KettleBell is a great exercise that shows an effect on your whole body. You can squat with a kettlebell and increase the effect on your pelvic muscles. Kettlebell increases the blood flow in your body and gives your body some strength.
Bottom Line
So you find out the ten best pelvic exercises you can do at your home. Try them one by one, find the easy one for yourself, then move to more challenging activities. That way, you will provide more strength and power to your Pelvic floor muscle in a shorter time.