Sexual activity can be a great way to keep your body fit and healthy, but many people don't realize that it also has benefits for their pelvic floor muscles! These muscles are located at the base of the spine and control bladder, bowel, and uterus functions, and they get stronger through regular exercise. Pelvic floor exercises like Kegels are often recommended for women who want to prevent urinary incontinence after childbirth, but there is evidence that suggests that men could benefit from them too! In fact, research shows that men who have had prostate surgery may experience improved erectile function if they incorporate these types of workouts into their routine.
The most common form of pelvic floor exercise is called Kegels, which involve contracting the muscles that stop and start urination. To do this correctly, you should squeeze those muscles as if you were trying to hold back peeing or pooping without letting any air out. You can practice Kegels anywhere - even while watching TV or driving - and gradually increase the intensity and duration of each contraction. For women, Kegels can help reduce symptoms of pelvic organ prolapse, an embarrassing condition where organs fall out of place due to weakened support tissues.
Another effective pelvic floor exercise is squats. By doing deep squats with proper form, you target the muscles in your glutes, hamstrings, quads, and calves, all of which play a role in supporting your pelvic floor. If you can't perform a full squat, try using a chair for support. Holding yoga poses like downward dog or child's pose also helps strengthen these muscles, so be sure to include some of these positions in your daily routine.
Finally, sexual activity itself can be an excellent way to keep your pelvic floor strong. Vaginal sex requires engaging pelvic floor muscles to avoid leakage during penetration, while thrusting movements in missionary position activate them more intensely than other positions. Plus, climaxing through vaginal stimulation increases blood flow to this area, making it stronger over time. So go ahead and enjoy yourself!