Where they are:
Your pelvic floor muscles are located between your legs, and run from your pubic bone at the front, to the base of your spine at the back. They are in the shape of a sling and hold your bladder, urethra (the tube that urine comes out of) and rectum in place. In women, they also support the vagina and the uterus.
What they do:
The pelvic floor muscles give you control over your bladder and are involved in urinating. They prevent leaking of urine (especially when coughing or sneezing) uncontrolled wind and stool. In women, the tone of the pelvic floor muscles also affects the tightness of the vagina and helps prevent prolapses. In men they strengthen the muscles around the penis and can help with erectile dysfunction (impotence), premature ejaculation and can help improve the urinary stream.
What you can do to improve them:
In both women and men, pelvic floor muscles, just like other muscles, can be strengthened with regular, simple exercises. When they are weak, you can help make them strong again. And in both men and women, this can increase awareness of sexual sensation, improve satisfaction and performance and enhance enjoyment
What to avoid:
Excessive downward pressure on the pelvic floor muscles can damage and weaken them. Lifting heavy weights can in some cases cause lasting damage. This damage can be minimised by tightening the pelvic floor muscles before lifting.
Excessive downward pressure can also be caused by straining, for example, if constipated or when coughing and sneezing.
