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Pelvic floor training for men: the best exercises

by Josephine Andrews
Published: Last Updated on 169 views

Pelvic floor training is not only suitable for women . Men can also benefit from strong pelvic floor muscles – and not just after prostate surgery. Read here why training the pelvic floor can make men more potent, a strong pelvic floor helps men to have a better posture and which exercises can be easily integrated into everyday life.

Pelvic floor exercises for men: the best exercises

Pelvic floor training is a completely unknown area for many men. Therefore, you must first find out how you feel the pelvic floor.

Exercises: find the pelvic floor

A simple basic exercise will help: Pretend you want to squeeze the stream of urine and contract the relevant muscles a few times. Then pinch your buttocks together several times. The area between the muscles you just contracted one after the other is what matters. This is the perineum, which consists primarily of pelvic floor muscles.

You can train in this area unnoticed in everyday life, while standing at the bus stop, on the phone, brushing your teeth, at the supermarket checkout or even while sitting at your desk or in front of the television.

Exercises: train the pelvic floor

In this men’s pelvic floor workout, you contract your pelvic floor muscles for three seconds, then relax for about ten seconds. It is helpful to imagine that you want to pull the dam inwards. Repeat about ten times a day, but don’t overdo it. Like all muscles, the pelvic floor needs rest periods in order to become stronger.

Pelvic floor exercises for men: What else you can do

There are various ways to relieve the pelvic floor, which can also be easily implemented in everyday life:

  • When lifting heavy objects, crouch and keep your upper body straight.
  • Don’t sit up straight from the lying position, roll over to the side of the bed.
  • Train your abdominal muscles, they help with holding work.

Pelvic floor exercises for men: that’s what it takes

As in women, the pelvic floor in men consists of several layers of muscle lying one on top of the other. However, men have advantages in terms of pelvic floor muscles. On the one hand, men naturally do not expose their pelvic floor to the extreme stresses of pregnancy and childbirth.

On the other hand, the male pelvic floor has only two “weak points”, i.e. openings through which the urethra and rectum pass – in women there is also the vagina. Nevertheless, these muscles can also become slack in men, for example due to a lot of sitting, poor posture or prostate surgery.

The result: the pelvic floor no longer holds watertight, and when laughing and sneezing, a few drops of urine can end up in your underpants (stress incontinence). Pelvic floor training for men is also worthwhile for other reasons:

  • More control : As various studies have shown, men can get their incontinence symptoms and involuntary loss of urine during sleep (nocturia) under control through targeted pelvic floor training, for example after prostate surgery.
  • Better Posture : Pelvic floor exercises for men improve posture. Back pain and tension in the lower back and neck area subside. Conversely, poor posture can reduce tension in the pelvic floor muscles and compress internal organs, which in turn press on the pelvic floor.
  • Greater potency : Targeted pelvic floor exercises for men should also work against erectile dysfunction, premature ejaculation and impotence. The blood in the cavernous bodies should be better congested through the conscious contraction during pelvic floor training for men. So potency can be trained.

Pelvic floor exercises for men can be helpful in the following situations:

  • incontinence
  • involuntary leakage of urine during sleep (nocturia)
  • after prostate surgery
  • benign enlargement of the prostate
  • erectile Dysfunction
  • premature ejaculation

Pelvic floor training for men: Can also be used without health problems

Even without health problems, pelvic floor training is worthwhile. Men benefit from this in terms of fitness and quality of life. Used regularly, it supports posture and improves blood flow to the pelvic muscles, which is said to increase feelings of sexual arousal.

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