Your pelvic floor is a group of muscles that supports organs, such as your bladder and bowels. It’s common for both men and women to have never heard of their pubococcygeus (PC) muscle before, but it’s very important for bladder control, preventing incontinence and it can make your orgasm more intense. If you’re in touch with your pelvic floor muscles you can more easily regulate your orgasm, which is great for men who want to last longer and for women who want control of their orgasm.
According to the Mayo Clinic, a woman’s pelvic floor muscles can be weakened by pregnancy, childbirth, age and being overweight.
“This may allow your pelvic organs to descend and bulge into your vagina — a condition known as pelvic organ prolapse,” according to the Mayo Clinic’s website. “The effects of pelvic organ prolapse range from uncomfortable pelvic pressure to leakage of urine.”
For men, pelvic floor strength can have great benefits. According to a 2004 study at the University of Bristol, “doing regular pelvic floor exercises achieved the same success rates as the drug sildenafil (Viagra) in improving sexual function in men.” It can also help regain control after a prostate operation.
If you want to exercise your pelvic floor but have no idea how, try going to the bathroom and if you can stop your urine mid-flow, the muscles you contract to do so are your pelvic floor muscles. For men, a great way to see your pelvic floor in action is to make your penis pop up momentarily. Both of these exercises involve a basic contraction.
Pilates, yoga and core strengthening exercises often pay attention to the pelvic floor, which can also be a good way to strengthen your kegel muscles.
Kegel exercise toys are becoming more popular. Most of them are marketed for women, such as Betty Dodson’s vaginal barbell. The idea is that you insert the stainless steel barbell and contract your pelvic floor muscles. That contraction will elevate the protruding end of the barbell. Once you gain more strength, you can make the exercise more intense by lifting the heavier end of the barbell while you insert the lighter end.
Pelvic-floor exercise balls are also gaining popularity. Two companies that I know of that make these toys are JeJoue and Fun Factory. The balls are designed for vaginal insertion, when the wearer moves around, such as dancing or cleaning, there is an inner ball that moves inside the ball that is inserted. That movement makes the wearer’s PC muscle contract, and hold on to the moving ball.
Pelvic floor exercises for men are listed here. Another exercise that helps delay ejaculation is to become aroused up to “the point of no return,” but don’t go past that point. Instead, hold a kegel contraction for 10 seconds or more and once the urge to come has subsided, release the contraction.
If you’re interested in buying any of the kegal exercise toys mentioned in this post, or if you want to take a Sexercise! class at Self Serve in Albuquerque visit Self Serve’s website.
- Lelo’s Luna Beads Help Women Flex Their PC Muscles Without Interrupting Their Everyday Lives (prweb.com)
- House of Bath offers Free Pelvic Floor Toner to its customers (femaleincontinence.wordpress.com)
- To Tuck or Untuck, That is the Question (tiawellness.wordpress.com)