Basics: the pelvic floor
The muscular hammock that carries the load
What the pelvic floor is, where it sits, and why men have one and can train it.
Read →The three main jobs
Support for the organs, control of closure, and trunk stability together with the core.
Read →The link with breathing
The diaphragm and the pelvic floor move as a pair — which is why holding the breath works against you.
Read →Tone, not only strength
A muscle can work poorly because it is weak or because it stays tight: two opposite cases.
Read →Why tone fades
Age, too little movement, weight, repeated strain and surgery: factors that add up.
Read →It is muscle, so it responds
Why training principles apply here too — on a timescale of weeks and months.
Read →Men's health
What to notice, and when to book
Why men delay, and how the decision to book an appointment gets easier.
Read →Changes to tell your GP
A list for preparing the conversation, not for reaching a conclusion alone.
Read →Factors you can change
Movement, weight, lifting technique, toilet habits, smoking, alcohol and stress.
Read →What training can do
Where exercise has a recognised role, and where it is the wrong answer.
Read →Arrive prepared
The notes worth gathering beforehand — including the one that is said least often.
Read →Exercise and practice
Find the right muscles
How to identify them once, and how to check you are not off to the side.
Read →The four most common mistakes
Buttocks, abdomen, breath-holding and a forgotten release: why a programme does not work.
Read →The programme in four phases
From lying down to an automatic contraction, in about twelve weeks.
Read →Complementary exercises
Diaphragmatic breathing, glute bridge, adductors with a cushion, and a plank.
Read →When to expect a change
Why at least three months are needed, and why you progress by quality, not by exhaustion.
Read →Make it a habit
The most common reason people stop is not difficulty. It is forgetting.
Read →Devices and comparisons
Three devices compared
The 10–35 kg trainer, the thigh trainer and the recovery model: the full overview.
Read →The comparison table
Criteria side by side, with missing values marked as missing.
Read →How to choose between the three
Stated resistance, pad surface and accessories: the only differences that count.
Read →Sensible use of a device
Starting load, movement control, breathing and how often to train.
Read →How we work
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