The pelvic floor muscles are an important part of both men's and women's body structure, and they play a vital role in sexual function, urinary incontinence control and general health. In this blog post, we will focus specifically on the pelvic floor muscles in men and present some exercises that can help improve sexual pleasure, control and overall well-being.
Why train the pelvic floor?
Many men do not realize that it is also important for them to train their pelvic floor muscles, because training these muscles can have many benefits. Some of the benefits of pelvic floor exercise include:
Stronger erection:
Through targeted pelvic floor training, you can increase blood flow to the penis, which can improve the quality and strength of your erections. A strong pelvic floor can help maintain a long-lasting and firm erection, which can improve sexual satisfaction for both yourself and your partner.
Improved sexual pleasure and better orgasms:
A well-trained pelvic floor can increase sensitivity during sex and intensify the orgasmic experience. By strengthening the muscles in the pelvic floor, you can achieve deeper and more intense orgasms, which can increase sexual pleasure and satisfaction. Instead of only feeling the orgasm in the penis, with conscious pelvic floor training you can feel that the orgasmic energy is drawn up in the body to a full-body orgasm or cardiac orgasm.
Increased control over ejaculation:
Pelvic floor training can help you improve control over ejaculation. By strengthening and making the pelvic floor muscles aware, you can learn to delay ejaculation and prolong sexual expression. This can lead to increased self-confidence and satisfaction in your sexual relationship.
Prevention and management of urinary incontinence:
Strong pelvic floor muscles can help prevent or reduce urinary leakage problems that may occur as a result of aging, prostate surgery, or other causes.
Emotional balance:
A well-trained pelvic floor can also have a positive impact on your emotional well-being and your sense of masculinity. When you are able to control your bodily functions better and experience improved sexual function, it can help increase your confidence, self-esteem and overall satisfaction with your sex life. This in turn can lead to a greater sense of intimacy, connection and satisfaction in your relationships, both in bed and outside.
Deeper connection with your authentic masculinity:
An additional benefit of pelvic floor training for men is the opportunity to create a deeper connection to your masculinity and emotional integrity. The pelvic floor is not only a physical area, but also an area where many emotions and experiences can be stored throughout life. By strengthening and connecting with this area, you can go beyond the purely physical and begin to explore and integrate unresolved trauma and past experiences associated with being a boy and a man.
Many people find that they have limited access to or lack of understanding of their own feelings and masculine identity. This may be due to societal expectations, stereotypes or past experiences that have influenced one's emotional development. Pelvic floor training can be a way to open up these feelings and create a connection to the deeper layer of one's masculinity. This process can contribute to an increased sense of wholeness, self-acceptance and self-understanding. You will be able to free yourself from old patterns, understand your own needs and desires better and create a more authentic expression of your masculinity.
Pelvic floor exercises for men:
Kegel exercises:
These exercises are targeted at strengthening the pelvic floor muscles. Start by identifying the relevant muscles by trying to stop the flow of urine during urination. Once you've identified the muscles, you can perform Kegel exercises by repeatedly tightening and loosening the pelvic floor. Start by doing it for 5-10 seconds at a time and work your way up to longer periods.
Training with pelvic floor balls or weights:
Using pelvic floor balls or weights can help increase resistance during pelvic floor training. These can be inserted into the rectum and by trying to hold them in place you can activate and strengthen the pelvic floor muscles. Inserting kegel weights into the anus, also known as anal kegel weight training, is a practice that aims to strengthen the pelvic floor muscles through weight bearing. The idea is that by using weighted cones you can increase the resistance and thus train the pelvic floor muscles more intensively. However, it is important to point out that inserting objects into the anus can be dangerous if not done correctly and that there is no bottom for the object. When you insert something into the anus, there must ALWAYS be a bottom to stop it from being introduced further into the anus. If you don't do it correctly either, there is a risk of infections, damage to the rectal wall or rectum and other serious complications. Therefore, it is recommended to seek advice from a qualified health professional, such as a doctor or a specialist therapist, before undertaking this type of exercise.
There are alternative and safer methods of strengthening the pelvic floor muscles, such as the previously mentioned Kegel exercises and other pelvic floor exercises. These exercises can be performed without inserting weights and objects into the anus and can still be effective in building muscle strength and control in the pelvic floor.
Breathing techniques and relaxation:
Breathing exercises and relaxation can be helpful in combination with pelvic floor exercises. Deep breathing and relaxation of the body can help release tension in the pelvic area and create a more effective pelvic floor workout. Tension can actually be the leading cause of erection problems, so always start and finish with relaxation and breathing exercises before starting to strengthen the pelvic floor muscles.
Integrate pelvic floor training into daily life:
In addition to dedicated training sessions, you can also practice activating and strengthening your pelvic floor muscles throughout the day. Try to tighten and loosen the muscles for short periods while sitting or walking. This can help build muscle strength and pelvic floor awareness over time.
Training with a jade egg tied to the penis:
Mantak Chia, a Taoist teacher, has developed an approach to strengthen the pelvic floor and achieve better sexual experience and control over erection and ejaculation. His teachings are based on Taoist principles and techniques aimed at achieving balance and harmony in the body, including the pelvic area. A small part of his approach includes the use of a jade egg tied around the penis to train the pelvic floor more effectively. Although jade eggs are primarily taught to women, men can actually reap benefits from it, NEVER in the anus, but instead the man ties a string in the hole of the egg and ties the string around the penis.
According to Mantak Chia, using a jade egg can help increase awareness and strength in the pelvic floor. By tying the jade egg around the penis and performing specific exercises such as kegel exercises and breathing exercises, the pelvic floor muscles will be activated so that the penis lifts up, which pulls up on the egg and strengthens the man's muscles and improves control over his sexual experiences.
It is important to note that the use of a jade egg for training the male pelvic floor is a fairly controversial practice, with opinions divided. But give it a try, because it can also be a fun practice that can get you out of your head and make pelvic floor training more fun and less mechanical. It is recommended to start with shorter intervals and gradually increase the training time as the muscles become stronger. It is important to listen to the body's signals and avoid overdoing the training. This means start with no more than 10-15 minutes of training once a week and work your way up.
Mantak Chia's approach to male sexuality and pelvic floor training is based on Taoist principles and techniques. Just like for women, the jade egg is just the dessert in practice. The primary practice is focused around breathing techniques and visualization. Mantak Chia recommends changing breathing to improve control over sexual arousal and ejaculation. By breathing deeply and slowly and practicing conscious breathing during sexual activity, men can learn to delay ejaculation and prolong sexual pleasure. According to Mantak Chia, there is an energy channel known as the "microcosmic circuit" that extends from the pelvic floor up through the body. By activating and moving the energy along this channel, men can achieve increased sexual energy and control. This can be achieved through meditation and visualization techniques that focus on moving the energy up through the body.
Training with the Empelvic pillow:
The Empelvic pad is a pretty fantastic exercise device that can be used by both men and women to strengthen the pelvic floor. The pad is designed to provide an unstable surface, requiring activities from the pelvic floor muscles to maintain balance and stability.
The Empelvic pillow can be a useful tool to improve muscle strength, stability and coordination in the pelvic floor. By sitting on the cushion, the pelvic floor muscles are challenged to work actively to maintain balance. This can help increase muscle tone and build strength in the pelvic floor.
When using the Empelvic pad, it is important to start with a cautious approach and gradually increase the difficulty of the training. Start by sitting on the cushion for short periods at a time and gradually increase the duration as the muscles get stronger. While sitting on the cushion, you can start by doing sighing breathing exercises to get down on the cushion and feel your pelvic floor properly. Then you can do your pelvic floor exercises, where you squeeze up and let go. It is also important to listen to the body's signals and avoid overexerting yourself.
The Empelvic pad can be a supplement to other pelvic floor training exercises with or without weight. It can provide a dynamic and challenging approach to training the pelvic floor. By integrating the Empelvic pillow into your training routine, you can challenge and strengthen your pelvic floor muscles in a dynamic way, and it can be a rewarding and different experience in the man's journey towards a stronger and healthier pelvic floor.
Regularity and Patience:
As with any exercise, strengthening the pelvic floor muscles takes time and patience. Be consistent with your exercises and expect gradual improvements over time. It is important to listen to your body and avoid overexerting the muscles. Always allow time to relax. Too much exercise can cause soreness and tension, which can have the opposite effect on libido, erection and ejaculation control. So like to have a balance between strength and relaxation.
Final Thoughts:
Pelvic floor training for men can be an effective way to improve sexual pleasure, control and overall health. By training the pelvic floor muscles, men can achieve a number of benefits, including improved sexual pleasure, increased control over ejaculation and prevention of urinary incontinence. There are various exercises and methods for training the pelvic floor, including Kegel exercises, using pelvic floor balls or weights, and integrating breathing techniques and relaxation. It is important to choose the methods that best suit your own body and needs. And of course choose what also makes pelvic floor training fun.
Remember, it's important to consult a health professional, especially if you have specific health concerns or previous injuries, before beginning any pelvic floor exercises. A professional can provide individual guidance and ensure that you perform the exercises correctly and safely.
Give yourself time and be patient in your training process. With regular exercise and commitment, you can strengthen your pelvic floor muscles and experience the many benefits of a strong pelvic floor such as bigger orgasms, control over ejaculation and stronger erections.