Essential Pelvic Floor Guide For Men (Instant Download)
$9.99
Your pelvic floor affects how you move, how you use the bathroom, and how sex feels, yet most men are never taught how it works. This essential guide explains your pelvic floor in plain language and gives you a simple plan to relax, strengthen, and look after it at home.
Youll Learn How To:
- Understand what your pelvic floor does for bladder control, posture, and sex
- Spot signs of tension, weakness, and poor coordination
- Use breathing, reverse Kegels, and classic Kegels safely
- Improve habits for sitting, lifting, sport, sleep, and stress
Whats Inside: friendly explanations, safety guidelines, daily drills, sex function tools, flare up plans, and a complete twelve week program with trackers.
Perfect For: men of all ages who want less pelvic tension, fewer leaks, better comfort on the toilet, and more confidence in movement and in the bedroom.
Your pelvic floor quietly supports almost everything you do: lifting, running, going to the toilet, staying dry when you laugh, and how sex feels. When this hidden muscle group is tired, tight, or weak, it can show up as leaks, urgency, pelvic ache, or performance worries. The Essential Pelvic Floor Guide For Men is a clear, practical handbook that helps you understand this system and train it properly for better comfort, control, and confidence at every age.
What this guide covers
Instead of random tips or one exercise repeated forever, you get a complete picture of how the male pelvic floor works with your breathing, core, posture, and nervous system. Everything is explained in plain language and broken into short sections you can dip in and out of.
- Pelvic floor basics in everyday words so you finally know what is going on inside your own body.
- How breath, core, and posture link together to support your back, hips, and bladder control.
- Common male patterns like over tight and under active floors, and how they actually feel in daily life.
- Safety rules, red flag symptoms, and when to talk to a clinician.
Tools, exercises, and real life habits
The guide then moves into the practical side. You learn how to build awareness, relax what is clenched, and only then strengthen what needs support. Reverse Kegels, which focus on gentle release, and classic Kegels, which focus on lifting, are both explained step by step with positions from lying down through to standing and sport.
- Simple assessment sheets for bladder, bowel, pain, and sex function so you can see progress over time.
- Daily breathing and body awareness drills that take only a few minutes.
- Reverse Kegels for relaxation and control, followed by classic Kegels for strength and timing.
- Bladder and bowel routines that reduce straining, urgency, and drips.
- Sex function basics, with calm guidance on erections, sensitivity, stamina, and premature ejaculation.
A full twelve week plan for everyday men
You also get a complete twelve week program that shows you what to focus on each phase. There are ideas for gym, running, cycling, and desk days, plus flare up strategies for men with ongoing pelvic pain or prostatitis. Sleep, stress, nutrition, and hydration are woven in, because your pelvic floor does not work in isolation.
Who this guide is for
This guide is written for a wide range of men. Office workers who sit all day, lifters and runners who want a stronger base, new dads, men in midlife noticing more urgency, and older men navigating prostate changes can all use it. It also supports men who want better control and comfort during sex, without hype or embarrassment. If you want your pelvic floor to work with you, not against you, this guide gives you a clear, kind roadmap you can follow at your own pace.
Helped me finally understand what my pelvic floor does and how to train it properly
The sections on desk days gym days and running were very practical
Appreciated the honesty about flare ups and how to handle them without panic
