Training the pelvic floor, for men

The pelvic floor is the hammock of muscle under the pelvis. To find it, imagine holding in gas, or stopping a stream of urine. The feeling is an internal squeeze, between the testicles and the anus. Glutes and abs stay soft: if they clench hard, it is the wrong muscle.

Use the urine stream once or twice to understand, then stop. Training on the toilet at every pee irritates the bladder.

Lying or sitting, squeeze three seconds, release three seconds, ten times. Then short squeezes, one second, ten times. Two sets a day are enough to start. Breathing continues: do not hold the air.

The release counts as much as the lift. A floor that can no longer let go becomes painful and can hinder erection as much as a floor that is too weak.

With weeks of regularity, many men feel better control at orgasm, and a slightly more stable erection. It is not a treatment for established trouble. Pain, leaking urine, an erection missing for a long time: talk to a doctor or a pelvic physiotherapist, who will correct the move.