Stronger Pelvic Floor = Better Sex. Master These 6 Home Exercises Now!

Take control of your performance and confidence with this powerful 6-minute pelvic floor workout for men! These 6 exercises are designed to strengthen your pelvic floor muscles, improve blood flow, and enhance stamina, control, and endurance. With moves like Bridge Hip Abduction, Cossack Squats, and Crab Pose, this routine not only boosts your sexual health but also supports core strength, mobility, and prostate health. No equipment needed—just 45 seconds of effort per move with 15 seconds of rest. Start this quick and effective routine today and unlock a stronger, more confident you!

- Total set time: 6 minutes
- 6 exercises, 1 round per each
- 1 minute per exercise (45 seconds of action + 15 seconds of rest)
- No Equipment needed for this routine

1. Bridge Hip Abduction
2. Cossack Squat
3. Bridge Walk
4. Crossover Kneeling Hip Flexor Stretch R
5. Crossover Kneeling Hip Flexor Stretch L
6. Crab Pose

Instructions:
Focus on slow, controlled movements to fully engage your pelvic floor muscles and maximize results.

Exercises and Tips:
1. Bridge Hip Abduction
• Lie on your back, knees bent, feet flat. Lift your hips into a bridge position and open your knees outward, then return to the starting position.

Tip: Squeeze glutes, engage core, and avoid arching your back.

2. Cossack Squat
• Stand with legs wide, shift your weight to one side, bending one knee while keeping the other leg straight. Alternate sides.

Tip: Keep chest up, stretch inner thighs, and engage pelvic muscles.

3. Bridge Walk
• Lie on your back, lift your hips into a bridge, and take small steps forward and backward with your feet while maintaining the bridge position.

Tip: Keep hips stable; avoid dropping them during movement.

4. Crossover Kneeling Hip Flexor Stretch (Right)
• Kneel on your right knee, left foot in front. Cross your arms or place your hands on your hips and push your hips slightly forward. Hold and stretch.

Tip: Engage core; stretch hip flexors and pelvis.

5. Crossover Kneeling Hip Flexor Stretch (Left)
• Repeat the same movement as above, this time kneeling on your left knee with your right foot in front.

Tip: Move slowly and breathe deeply.

6. Crab Pose
• Sit with your hands behind you and feet flat. Lift your hips off the ground into a tabletop position, hold briefly, then lower back down.

Tip: Squeeze glutes and engage pelvic floor as you lift.

Performance Tips:
1. Engage Pelvic Floor: Pull pelvic muscles upward during movements.
2. Steady Breathing: Exhale on effort, inhale on return.
3. Controlled Movements: Focus on slow, deliberate motions.
4. Warm-Up: Begin with light stretches or mobility work.
5. Cool Down: Stretch hips, glutes, and hamstrings to aid recovery.

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¿Want to turn this workout into a complete routine?

Daily Recommendation:
• Perform 1 round (set) of the workout daily to strengthen your pelvic floor and improve control and stamina.
• For faster results or advanced fitness levels, progress to 2 rounds per day, with a 1-2 minute rest between rounds.

Weekly Schedule:
• Beginners: Start with 4-5 days per week to allow your body to adapt and build consistency.
• Intermediate/Advanced: Aim for 6-7 days per week for consistent improvements in strength, endurance, and mobility.

Progression Plan:
• Weeks 1-2: Focus on 1 round per day with slow, controlled movements to engage the pelvic floor and master proper form.
• Weeks 3-4: Increase to 2 rounds daily, maintaining focus on technique and endurance. Optionally reduce rest time to 10 seconds between exercises for added intensity.
• Beyond Week 4: Incorporate small weights (e.g., on your hips for Bridge exercises) or resistance bands for extra challenge. Experiment with slower tempos (e.g., 3-5 seconds per rep) to maximize muscle activation.

Target Benefits:
1. Sexual Performance: Strengthens pelvic muscles for better stamina and control.
2. Pelvic Health: Supports bladder, prostate, and core, reducing discomfort.
3. Mobility & Strength: Exercises like Cossack Squats improve flexibility and balance.
4. Posture & Recovery: Strengthens the posterior chain, easing back tension.

Additional Tips:
• Be consistent for results.
• Combine with other fitness plans.
• Stay hydrated for recovery.
• Adjust intensity if sore.
• Track progress to stay motivated.

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⚠️ Always listen to your body, use common sense and take necessary precautions to avoid injury when participating in physical activity. People with medical conditions or who are new to exercise should consult with a healthcare professional before starting any new routine. Properly warming up and cooling down, as well as using proper form during the exercises, can help prevent strain or injury. By following the workouts on our channel, you acknowledge that you are participating at your own risk and hold harmless WellBurn and its affiliates from any and all injuries or damages resulting from your use of our content.