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Muscle-Building Workout and Diet

The pelvic floor is the base of the
group of muscles referred to as your core. These muscles are located in your
pelvis and stretch like a hammock from the pubic bone at the front to the
tailbone at the back and from side to side. They support the bladder and bowel
and play an important role in bladder and bowel control and sexual function. If
your pelvic floor muscles don’t work well you may leak when you do things
like coughing, sneezing, lifting, laughing or exercising. To stop this from
happening you need to switch on your pelvic floor muscles. To switch on the
pelvic floor muscles you need to squeeze and draw in the muscles around the base
of the penis as if you are trying to stop the flow of urine. You should see
your penis draw in and your scrotum lift up. Breathe normally.
Don’t hold your breath or tighten your buttocks. Then let go and
relax the pelvic floor muscles completely. Notice as the pelvic floor
muscle tightens, the anal passage closes. The same action happens to the urethra.
By exercising the pelvic floor regularly, you will train your muscles to work
automatically when they are needed.

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