Alright, let’s talk about the hardest-working muscle nobody wants to talk about: your sphincter. It’s not glamorous, it’s not going to win you a medal but trust me, when it’s strong, everyone wins. Whether you’re looking to tighten things up for a night of adventure or just want to feel like you’ve got it all under control. Here are 5 exercises to keep your sphincter tighter than your gym shorts after leg day.
1. Kegels: The Gold Standard
Why It’s Important: Kegels strengthen your pelvic floor, which includes the sphincter. This gives you better control, reduces the risk of, uh, unexpected moments, and helps keep everything functioning smoothly.
How to Do It: Squeeze your sphincter like you’re trying to stop mid-pee. Hold for 5-10 seconds, then release. Do 3 or more sets of 10 reps throughout the day.
Bonus: You can do them literally anywhere—at your desk, in line at the coffee shop, or while pretending to listen to a boring work call.
2. Squats: The All-in-One Builder
Why It’s Important: Squats don’t just give you killer thighs and glutes—they also engage your pelvic floor muscles. A strong lower body equals more control and stability when you need it most.
How to Do It: Stand with your feet shoulder-width apart. Lower yourself down like you’re sitting in an invisible chair, keeping your back straight. Squeeze your glutes and your sphincter as you return to standing. Aim for 3 or more sets of 12 reps.
Bonus: Strong glutes and thighs mean you’re ready for all situations, whether it’s heavy lifting or, let’s just say, creative positioning.
3. Glute Bridges or bench glute bridges (pic at top): Lift and Tighten
Why It’s Important: Glute Bridges strengthens your glutes, lower back, and pelvic floor. It’s great for building power and stability, making it easier to handle, well, whatever comes your way.
How to Do It: Lie on your back with your knees bent and feet flat on the floor. Lift your hips toward the ceiling, squeezing your glutes and sphincter as you rise. Hold for a few seconds, then lower down. Repeat for 3 or more sets of 15 reps.
Bonus: It’s a two-for-one deal—this move makes your butt look amazing and keeps your pelvic muscles strong.
4. Hip Thrusts: Power and Endurance
Why It’s Important: Hip thrusts strengthen your glutes and pelvic floor while mimicking, let’s say, certain motions you’ll be glad to have extra stamina for. Plus, they improve your thrust power (yes, that’s a thing).
How to Do It: Sit on the floor with your back against a bench. Place a barbell or weight plate on your hips. Thrust your hips upward, squeezing your glutes and sphincter at the top. Lower slowly and repeat for 3 or more sets of 12 reps.
Bonus: Not only will you feel stronger, but you’ll also move like a pro when it matters most.
5. Squeeze-and-Hold: The Isolation Move
Why It’s Important: This exercise isolates your sphincter, giving you maximum strength and control. Think of it as the plank of pelvic exercises—it’s simple but brutally effective.
How to Do It: Sit or stand (your choice). Squeeze your sphincter as hard as you can, hold for 10 seconds, then release. Do this for 3 or more sets of 10 reps. Over time, work up to longer holds.
Bonus: It’s quick, efficient, and you can do it discreetly while binge-watching Netflix. Nobody will know you’re training for greatness.
Final Thoughts
Your sphincter may not get the same attention as your biceps or glutes, but it’s just as important—if not more. By adding these exercises to your routine, you’ll feel stronger, more confident, and ready for anything. So start squeezing, thrusting, and lifting your way to a snatched and powerful pelvic floor. Trust me, your body (and maybe someone else’s) will thank you. 🍑💪
