Being a blogger I am often exposed to the motherly anecdotes of unfortunate leakages. A misplaced cough here, an ill timed sneeze there, and don’t even mention the trampolining! I even sat through a BritMums key note speech by Carol Smillie filled with an evolving tale of how her expanding business in protective pants grew from period spillage to urinary ‘leakages’. But what of the male pelvic floor?
Pelvic Floor Muscles – What Are They?
The pelvic floor muscles play a very significant role in maintaining proper form, balance, and posture during exercise and are also responsible for supporting our overall sexual, urinary, and bowel health. Yet whenever I mention the need for men to pay attention to them on social media, I am met with good gestured ribbing by many a woman wanting to claim ownership of their importance. I joke with them about having to shake 3 times instead of the usual 2, and that it’s not the suffering from old man dribble that matters, it’s how low down the trouser it is that’s truly important. But this kind of low end sexism may just be the reason why so many men suffer with prostate and urinary problems later on in life.
Rather than joining in with the good old kegel exercises we see women default to in the gym, we naively turn to the more ‘masculine’ exercise such as the squat, deadlift, and snatches. But these exercises and other forms of intensive training result in tremendous increases in abdominal pressure. This force is largely exerted downwards towards the pelvic floor, particularly when exercising in the standing position, putting additional pressure on the pelvic floor. In addition, The pelvic floor muscles, as with other muscles in the body, are subject to the forces of adaptation. Unused as intended, they can suffer from “disuse atrophy”. They become thin, flabby and poorly functional with ageing, weight gain, a sedentary lifestyle, poor posture, saddle sports and other forms of injury and trauma, chronic straining, and surgery. Used appropriately, the pelvic floor muscles can remain in a healthy structural and functional state. When targeted exercise is applied to them, particularly against the forces of resistance, their structure and function can be enhanced. Diligently practiced pelvic exercises will allow one to reap tangible rewards, as they are the essence of functional fitness.
Pelvic Floor Muscles – How To Train Them
Enter Private Gym, a system that has been developed as the most effective program to target, train and strengthen the male pelvic muscles. The creators of The Private Gym claim that it helps prevent and/or reduce the following:
- Prostate inflammation
- Stress urinary incontinence following prostate surgery
- Erectile dysfunction
- Premature ejaculation
- Stress urinary incontinence following prostate surgery •Symptoms of overactive bladder •Post-void dribbling
- Tension Myalgia
- Bowel control
- Saddle sports trauma
Let food be thy medicine, and medicine be thy food.
Now I’m a great advocate of prevention being better than cure. While I may not always live the ideology, I fully buy into this quote often associated with Hippocrates (it doesn’t actually appear in any of the 60 texts known as the Hippocratic Corpus). In order to prevent or reduce the impact on our National Health Service, we should all focus on preventing illness through a healthy lifestyle, rather than always relying on the safety net of medicine to cure us. This is why I believe the Private Gym is such a good idea. Why wait until your pelvic floor muscles fail and subsequently rely on the system to heal you when you can train them effectively now and prevent or reduce injury later on in life. The product may seem to be aimed at those over the age of 45, but this principle opens the product to all, no matter their age or current pelvic floor health.
I was fortunate enough to have the opportunity to trial and review the complete training programme; an 8 week regime that involves both isometric and resistance based exercise in order to fully target and develop all aspects of the pelvic floor. Clinical trials have claimed that:
- 75% improved erectile rigidity and strength
- 90% experienced heightened orgasm intensity
- 40% improved ejaculatory control
- 75% improved ejaculatory force
- 90% improved sexual performance & confidence
- 60% experienced increased sexual pleasure
I have to admit, I had tremendous results using the program and can agree with all of the points above except for the improved sexual performance and confidence. I’m a married man with 2 young children, there is never enough time, energy or inclination to test this. Get what you can, when you can, and as fast as you can so you can get a good night’s sleep and you’re winning. Maybe after 15 more years of training and both children have left home I can truly test this one, but only time will tell.
I could intentionally give myself an erection after a couple of weeks. – Drew, 24, Clinical Trial Participant #2
While I’m not quite up to the Jedi powers of Drew here, my erections are most definitely fuller, stronger, and I do have more control of them.
The training was straight forward enough, for 4 weeks you did a variation of contractions for 10 minutes. I mostly did them last thing at night and the DVD that comes with the kit runs a programme that is exceptionally easy to follow. You can choose whether you have a male or female voice tell you to squeeze and relax and there is a timer that shows you how long you have left. The instructions of how to squeeze, what to squeeze, and for how long are very easy to read and quite self explanatory. The second phase of the training gets a little more difficult. This phase involves strapping a magnetic weight to the shaft of your penis whilst doing the same contractions as before. The hardest part about this was keeping an erection for the duration of the exercise with absolutely no sexual stimulation. This is why the designers recommend you do it before masturbating, but if you are still lucky enough to have a sex life, you could do it before that to. The strap for the magnetic weight is a one size fits all rubber band, but in reality the more well endowed among you with exceptional girth, may find it a bit of a struggle to fit. Needless to say it took me a few sessions before I got the hang of it and where about to place it on my shaft to get the best results, but I got there in the end. I chose to do one day on, one day off for the 8 weeks, so sometimes I trained 3 times a week and sometimes 4 days a week, but it is important to rest the pelvic floor muscles for at least 24 hours between exercise sessions.
For only £79.99 for the 8 week complete system, I can thoroughly recommend this product for both vanity and for substance. It does achieve everything it says it will, but whether it prevents or delays any kind of pelvic floor illness or injury, only time will tell. Regardless, it’s got to be worth it in the long run?