Relax AND strengthen your core and pelvic floor with this quick daily routine for men. It takes 21 minutes. Choose your favorite moves or do them all. Lengthen your pelvic muscles with a deep release, then strengthen with pelvic floor "pull-ups," air squats with pelvic pulses, standing leg circles/rotation, and hip circles. Release residual tension with puppy pose. Listen to your body and stop or modify if anything feels uncomfortable for your particular core/pelvic floor needs. This video's exercises and/or information are for general educational purposes only. Proceed at your own risk. For specific medical questions about your needs, consult a healthcare provider in your area!