“Think pelvic floor exercises are only for women? Think again.”
When it comes to fitness and men’s health, we often hear about abs, biceps, and cardio—but rarely about the pelvic floor. It’s time to change that. Pelvic floor exercises aren’t just a postpartum rehab tool for women; they are a game-changer for men’s sexual health, bladder control, core strength, and even athletic performance.
Let’s dive deep into why men should care about their pelvic floor and how simple exercises can lead to major improvements in daily life and long-term health.
Table of Contents
Perks of Pelvic Floor Exercises for Men
Improved Bladder Control
Reduces or eliminates urine leakage, especially during sneezing, coughing, or lifting.
Enhanced Sexual Performance
Helps with stronger erections, increased stamina, and control over ejaculation.
Boosted Confidence
Better control over bodily functions leads to improved self-esteem and body awareness.
Faster Post-Prostate Surgery Recovery
Aids in faster healing and functional recovery for men who’ve undergone prostate treatments or surgery.
Better Bowel Control
Strengthens muscles that help prevent accidental bowel leakage or urgency.
Improved Core Stability
Works alongside deep abdominal and back muscles for better posture and balance.
Supports Athletic Performance
A strong pelvic floor contributes to better movement efficiency, stability, and lower injury risk.
Helps with Lower Back Pain
A weak pelvic floor can contribute to chronic back issues—strengthening it can bring relief.
Easy and Equipment-Free
Most exercises can be done anywhere, anytime, with zero equipment or gym access.
Suitable for All Ages
Whether you’re in your 20s or 60s, it’s never too early—or too late—to start strengthening your pelvic foundation.
Why the Pelvic Floor Matters for Men
The pelvic floor is a group of muscles located at the base of the pelvis. These muscles support the bladder, bowel, and prostate and play a key role in urinary and fecal continence, sexual function, and core stability.
As men age or face stress, surgery (like prostate surgery), or sedentary lifestyles, these muscles can weaken, leading to:
- Urinary leakage (especially when sneezing, coughing, or laughing)
- Erectile dysfunction
- Premature ejaculation
- Lower back pain
- Reduced core strength and stability
Strengthening these muscles not only prevents these issues but can also enhance sexual stamina, bladder control, and overall confidence.
How to Identify Your Pelvic Floor Muscles
Before jumping into exercises, you need to locate the right muscles.
Try this:
- When urinating, try to stop the flow midstream. The muscles you contract are your pelvic floor.
- Or imagine trying to prevent passing gas—those subtle muscles you engage are the ones to target.
Note: Don’t make a habit of stopping your urine frequently—it’s just for muscle awareness.
Top Pelvic Floor Exercises for Men
These exercises are easy, effective, and equipment-free—and can be done anytime, anywhere.
1. Kegel Exercises for Men (The Core Move)
Kegels are the most well-known pelvic floor workouts, and yes—they work for men too.
How to do it:
- Tighten the muscles of the pelvic floor (as if stopping urination).
- Hold for 5 seconds, then relax for 5 seconds.
- Repeat 10–15 reps three times a day.
Tip:
Avoid squeezing your thighs and buttocks or holding your breath. The effort should be internal.
2. Bridge Pose (With Pelvic Activation)
While it’s a great glute exercise, bridges also activate the pelvic floor when done intentionally.
How to do it:
- Lie on your back, knees bent, feet flat.
- Lift your hips while squeezing your glutes and contracting your pelvic floor.
- Hold for 3–5 seconds, lower, and repeat for 10 reps.
3. Squats with Focused Contraction
Properly done squats also engage your core and pelvic floor.
How to do it:
- Stand shoulder-width apart.
- Lower into a squat, engaging your pelvic floor at the bottom.
- Rise back up while keeping the muscles engaged.
- Do 10–12 reps, 2–3 sets.
4. Bird-Dog Exercise
This classic core move also supports deep pelvic floor activation.
How to do it:
- Get on all fours.
- Extend one arm and the opposite leg while engaging your core and pelvic floor.
- Hold for 3–5 seconds. Switch sides.
- Do 10–12 reps per side.
5. Dead Bug
Excellent for strengthening the transverse abdominis and pelvic floor together.
How to do it:
- Lie on your back, arms up, knees bent at 90°.
- Extend one arm and the opposite leg while keeping your core tight and pelvic floor engaged.
- Return to the start. Repeat for 10 reps per side.
Bonus Tips to Maximize Results
- Breathe: Don’t hold your breath during exercise. Breathe in relaxation, and exhale during contraction.
- Consistency: Just like any other muscle, the pelvic floor responds to regular training.
- Posture Matters: Good posture supports a healthy pelvic floor—avoid slouching.
- Avoid Overtraining: Pelvic floor muscles can become tight, too—balance is key.
When Will You See Results?
With daily practice, most men notice improvements in 2 to 6 weeks—especially in urinary control and sexual function. For chronic or severe issues, consult a pelvic floor physical therapist for guided recovery.
Conclusion: It’s Time Men Owned Their Pelvic Health
Pelvic floor exercises are not a “women-only” wellness hack. For men, they’re a secret weapon for better control, performance, and vitality. Whether you’re recovering from surgery, dealing with leaks, or just want better bedroom confidence, start training today.
Your core doesn’t end at your abs. The foundation of strength is much deeper—and now you know where to find it.
Frequently Asked Questions (FAQs)
Do pelvic floor exercises really work for men?
Yes, pelvic floor exercises like Kegels are highly effective for men. They help improve bladder control, sexual function, and core stability. With consistent practice, many men experience noticeable improvements in just a few weeks.
How often should men do pelvic floor exercises?
Most experts recommend doing pelvic floor exercises 3 times a day, with 10–15 repetitions per session. Consistency is key for long-term results.
Can pelvic floor exercises help with erectile dysfunction?
Yes. Strengthening the pelvic floor muscles can improve blood flow to the penis, enhance erection quality, and help with issues like premature ejaculation and erectile dysfunction (ED).
Are Kegels the only pelvic floor exercise for men?
No. While Kegels are essential, exercises like bridges, squats, bird-dog, and dead bug also target and support pelvic floor strength when performed with proper engagement.
Is it safe to do pelvic floor exercises every day?
Yes, they are safe for daily practice. However, just like any muscle, overtraining can lead to tightness. If you feel discomfort or tension, take a day off or consult a specialist.
At what age should men start pelvic floor training?
There’s no specific age—any man experiencing symptoms like urinary leakage, reduced sexual performance, or back pain can benefit. However, starting early as a preventive measure is always a good idea.
