We train nearly every muscle group, yet pelvic floor muscles often get overlooked. That's a mistake—these muscles play a vital role in health. Around a million Dutch people experience pelvic floor issues, affecting both men and women. Training them matters beyond pregnancy; prolonged sitting, for instance, weakens them over time.
Genetics influence pelvic floor strength, but factors like pregnancy, aging, and menopause can weaken supporting tissues. Just twice-weekly sessions can make a real difference in maintaining muscle tone.
Key Benefits of Strong Pelvic Floor Muscles
Mastering Pelvic Floor Exercises
Contract your entire pelvic floor—front, middle, and back—simultaneously. Start subtly at 25% effort, build to 50%, peak at 100%, then ease back to 50% before fully relaxing. Sync with your breath: tense on exhale, relax on inhale.
Not Sure You're Targeting the Right Muscles? Try This Tool
Bodyweight exercises work well, but Ben Wa balls (also called Kegel balls) provide feedback. Insert them; their weight naturally engages your pelvic floor as you go about your day.
For guidance on choosing Ben Wa balls and exercises, The Purple Empress shares expert advice.
This article partners with The Purple Empress. Explore more inspiration and products for lifelong intimacy at The Purple Empress website.
