Strengthening Pelvic Muscle Exercises—Five Easy Steps

Pelvic muscle health is crucial for the daily living of both men and women. We rely on pelvic floor muscles to support our bladder, bowel, pelvic organs, and sexual activity. When our pelvic muscles don’t operate at full capacity, it creates issues such as incontinence, pubic bone and back pain, and other uncomfortable conditions. To help remedy these conditions, pelvic muscle exercises can go a long way.

Pelvic Floor Muscles Exercises Male and Female Patients Should Try

Although our anatomy may be different, the strain on pelvic muscles can yield the same symptoms and issues, including:

  • Urinary Incontinence
    Difficulty or loss of control of the bladder
  • Urinary, Rectal, or Vaginal Pain
    Pain and burning while urinating, rectal or vaginal pain, or the inability to completely empty the bladder
  • Pelvic Organ Prolapse
    When the bladder and bowel cover the vagina (sometimes creating a bulge through the vaginal canal)
  • Fecal Incontinence
    Difficulty or loss of control of the bowel (or other bowel issues which include constipation, pain, or straining during a bowel movement)
  • Pelvic Muscle Spasms
    Spasming of the pelvic-floor muscles that may indicate pelvic floor dysfunction or another urological condition

Having any of the symptoms above can be physically, mentally, and emotionally taxing, to say the least. Thankfully, there is a solution and one that can be done from the comfort of your own home.

Although “Kegels” are often  associated with the pelvic muscles of female patients, these exercises are a form of pelvic-muscle strengthening that men can do as well.

Demystifying “Kegels”

Regardless of gender, the Kegel exercise is a remedy for pelvic muscle problems. Kegels can be broken down into five easy steps for males and females:

  1. Locate pelvic muscles by attempting to squeeze them
  2. Squeeze muscles for a duration of five seconds
  3. Release and relax muscles for five seconds
  4. Repeat this process 10 times (three positions are recommended: lying down, sitting, and standing)
  5. Complete twice daily (try once in the morning and one time in the evening)

To make sure you do these pelvic muscle exercises correctly, place a hand on the lower abdomen to ensure the stomach muscles aren’t mistakenly activated.

Kegels can successfully strengthen many pelvic muscle conditions, but it’s important to have patience with yourself and be aware that it may take awhile to feel and see results. If you still find kegels difficult after a while or would like additional options for pelvic muscle exercises, we can recommend a helpful pelvic floor exercises video and/or instruction guide.

If you feel that you may have a pelvic muscle disorder that requires additional medical attention, or you are experiencing pain and discomfort, Urology Associates of South Bend can help. We offer several treatment pathways for a number of urological conditions, including medication options and biofeedback. Call us today for more information on pelvic muscle exercises, or to schedule an appointment, at 574-234-4100.

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6301 University Commons, Suite 350
South Bend, IN 46635

(574) 234-4100

(574) 282-1739

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