4 Pelvic Floor Muscle Exercises For Men: Complete Guide


If you ever thought that kegel exercises were only for women, then you are terribly mistaken. Kegel exercises are pelvic-floor-focusing exercises that are to be performed by both men and women. Not only does it help improve bladder control in men, but it also helps in enhancing their sexual performance. 

Well, you are not to be blamed if you did never heard of the importance of pelvic floor muscle exercises in men. It is often associated with women, because of the role of pelvic floor muscle during pregnancy and delivery.

However, men should be doing Kegels to keep their pelvic-floor muscles become firm and strong so that they may have no concern regarding their bladder, bowel, or sexual performance. 

The 4 Pelvic Floor Muscle Exercises

Now, let’s discuss the 4 pelvic floor exercises for men. 

Pelvic Floor Muscle Exercises For Men

Basic Kegels

Basic Kegels are simple exercises that involve frequent contraction and relaxation of the pelvic floor muscles. But, in order to do this exercise, you must first identify the pelvic floor muscles.

It is those muscles that get used when you try to hold back the flow of urine or when you stop passing gas. Now, you are supposed to focus on these muscles by firmly concentrating on your urethra, testicles, and rectum.

You should also ensure to not bring your attention to your thighs, abdomen, or buttocks. Start with contracting the muscles for 5 seconds and release them and rest for another 5 seconds. However, you may gradually increase the holding time to 10 seconds. Do this exercise 10 times per day. 

Reverse Kegels

They are again simple as basic Kegels, but this time, you are required to reverse the process entirely. First of all, you will have to begin with finding the pelvic floor muscles, but you have to release them before starting to contract them.

You can do this by imagining pushing out your pelvic area. Hold on in this position for the next 5 seconds and then contract for a duration of another 5 seconds.

You may gradually increase the time after practicing this for a few days. Reverse Kegels are also supposed to be repeated 10 times a day. 

Bridge Pose

It is a yoga exercise that is proven to be your pelvic floor and glute muscles as your entire focus during this exercise is supposed to be on these two muscles. Although slightly complicated, you can also do it perfectly like yoga practitioners after you do it a couple of times.

You can do this by lying on your back, with your both palms on the floor and knees bent. Now, you may slowly lift your hips by engaging your core muscles. You should continue lifting upward until your knees form a straight line with your shoulders. Hold in this position for 5 seconds and lowers your hips back to the starting position. Repeat this 10 to 15 times a day. 


Squats is one such exercise that involves various classes of muscles including the pelvic floor muscles. Therefore, it has benefits that lie beyond the strengthening of pelvic muscles. To perform squats, you will be asked to stand with your feet apart.

Now, you may lower your body as if to create an illusion of sitting on a chair. However, make sure to keep your chest lifted and back straight throughout the process, Now, return to the standing point and you may repeat this 10-15 times a day. 


Basic Kegels, reverse Kegels, bridge paise, and squats are the four pelvic floor exercises that are suitable for men. Although desired results can be achieved from these exercises, you have to remember that they will only be effective if you do them on a regular basis.

That is, consistency is the key. And, if you want, you may also visit a healthcare expert to get personalized attention. 

Dr. Jun Ren is a dedicated and experienced registered dietitian and nutritionist who is committed to helping people achieve their health goals through personalized nutrition plans. With a passion for promoting healthy eating habits and preventing chronic diseases, Dr. Ren has been able to assist numerous clients in improving their overall quality of life.

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