The pelvic floor: a multifunctional muscle
The pelvic floor forms a muscular hammock that supports the organs of the pelvis (bladder, uterus, and rectum).
It plays a role in numerous functions, from breathing to posture and, of course, sexuality. Its central role highlights why maintaining its tone is so important.
For women:
- It enhances vaginal sensations and facilitates orgasms.
- It prevents urinary leakage, particularly after childbirth.
For men:
- It aids in better control of ejaculation.
- It improves erection quality by boosting blood circulation.
In short, a strong pelvic floor is a valuable ally for both health and pleasure.
Signs of a weakened pelvic floor
A weakened pelvic floor can lead to various inconveniences:
- Urinary leakage during laughter or physical effort.
- Reduced sensations during sexual intercourse.
- Fatigue or heaviness in the pelvis.
- Difficulty controlling ejaculation for men.
If these symptoms appear, it's time to take action and strengthen this key muscle.
Strengthening your pelvic floor: simple and effective exercises
Kegel exercises
Kegels are the best place to start.
These muscle contractions involve tightening the muscles you would use to stop the flow of urine.
To begin:
- Contract the muscles for 5 seconds.
- Relax for 5 seconds.
- Repeat this exercise 10 times, three times a day. With regular practice, these movements quickly improve pelvic floor tone.
The Stop-and-Go technique
When urinating, briefly stop the flow and then release. This exercise is helpful for identifying the correct muscles but should not be overused to avoid unnecessary tension.
Tools to go further
Women can use geisha balls or jade eggs to intensify their training. These accessories require pelvic floor contractions to stay in place, which enhances muscle tone.
Men, on the other hand, can try the "penis lift" while erect—a straightforward yet effective exercise.
Protecting your pelvic floor in everyday life
In addition to specific exercises, certain habits can help preserve your pelvic floor's health:
- Avoid high-impact sports (running, trampolining), which overly stress this area.
- Opt for gentle activities such as yoga or Pilates, which gradually strengthen deep muscles.
- Maintain proper posture to reduce unnecessary tension on the pelvis.
After childbirth or surgery, it's essential to follow a pelvic rehabilitation program under professional supervision.
The joy of a strong pelvic floor
Taking care of your pelvic floor comes with multiple benefits:
- More intense orgasms thanks to better muscle control.
- A more fulfilling sex life, with heightened sensations for both partners.
- Effective prevention of urinary incontinence and organ prolapse.
- Enhanced self-confidence through better control of your body.
