➜ Do these PELVIC FLOOR Strengthening Exercises 3 Times a Week (At Least!)

Many men experience pelvic floor muscle weakness.
Common signs and symptoms include:
• leaking feces from the back channel
• sudden and urgent need to pass urine
• leaking pee with exercise, such as when running, leaping, coughing, and sneezing
• impotence (your pelvic floor aids in erection maintenance).
The advice and direction provided by your physiotherapist should be used in conjunction with the information in this article.

What do the muscles of the pelvic floor do?
The pelvic floor muscles are a sling of stabilizing muscles that extend from the pubic bone in the front to the tailbone in the back. They have a function in supporting the pelvic organs, specifically the bladder and bowel when one is upright; they also aid in protecting these organs from external harm. Plays a part in erectile performance during sexual activity.
When you sneeze, laugh, or cough, the muscles in your pelvic floor tighten, limiting urine flow.
They are kept slightly tense so that when you urinate or defecate, the muscles should first relax and then tighten. This stops leaks and regulates the motions of the bowel, bladder, and gastric system.
Constipation/straining to empty your bowels; being overweight; pelvic trauma or some surgery; and frequent heavy lifting are factors that can cause incontinence or paralysis.
Similar to other weakened or injured muscles, the muscles of the pelvic floor can be strengthened. For them to function properly, regular exercise is required.
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📆 Recommended Plan
Week 1 ✅ Do It 3 Days a Week (1-2 rounds a day)
Week 2 ✅ Do It 4 Days a Week (2-3 rounds a day)
Week 3 ✅ Do It 5 Days a Week (2-4 rounds a day)
Week 4 and beyond ✅ Do It 6 Days a Week (2-4 rounds a day)
⭕ Following along with this video means completing all exercises = 1 round
⭕ Repeat for 2-4 Rounds for a complete workout
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⏱️ Duration: 7 minutes
💪 Exercises quantity: 7
⏱️ Format: 1 exercise = 45 seconds work + 10 seconds rest
🤸‍♂️ Equipment: your body
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⏰ Timecodes ⏰
00:00 - 1. Kneeling Hip Thrust
01:05 - 2. Pelvic Tilt
02:00 - 3. Reverse plank
02:55 - 4. Frog Hip Thrust
03:50 - 5. Bridge Hip Abduction
04:45 - 6. Side Lying Leg Adduction R
05:40 - 7. Side Lying Leg Adduction L
06:29 - Recommended Plan
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Before starting this or any other fitness program, consult with your physician or other health care professional.
You should avoid physical activity if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain while exercising, or experienced chest pain in the past month while not exercising, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be exacerbated by changing your physical activity level.
Your physician or health care provider may advise you not to begin this fitness program.
If you experience weakness, dizziness, pain or shortness of breath during your workout, stop immediately.
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