Men | Incontinence
Pelvic Floor Exercises for Men
Pelvic floor exercises for men are not only useful after prostate surgery. A strong pelvic floor can also alleviate symptoms of urinary incontinence and even have a positive impact on sexual health. This article explains why and shows six effective exercises.
In this article
Why pelvic floor training is important for men:
- Supports bladder and bowel function
- Prevents unintended urine leakage (incontinence)
- Improves sexual function and erectile control
- Alleviates symptoms of incontinence and erectile dysfunction
Tips:
- Train regularly, ideally daily
- Hold active positions for 3–10 seconds, rest double the time
- Perform in a calm environment, on a mat, with comfortable clothing
- Empty your bladder before training
Important: These exercises support bladder health but do not replace regular urologist visits.
6 Pelvic Floor Exercises
Exercise 1: Breathing
Starting position: Lie on your back and bend your legs, placing your hands on the lower abdomen.
Execution: Contract the anal sphincter as if you were trying to hold in gas. Gently draw the lower abdomen toward the spine, contract the bladder sphincter and the muscles in the lower abdominal area as if you were trying to stop the flow of urine. Keep your hips on the floor. Hold the active position for 3 to 10 seconds depending on your fitness level. As you exhale, relax all muscles one after the other. The relaxation phase should be twice as long as the active phase.
Exercise 2: Bridge
Starting position: Lie on your back and bend your legs. Place your hands loosely next to your body with palms facing down.
Execution: As in Exercise 1, gently draw the lower abdomen toward the spine, contract the bladder sphincter and the muscles in the lower abdominal area. Firmly tighten the glutes and gradually lift your pelvis off the floor, holding this position for 3 to 10 seconds. Each time, lower the pelvis back to the floor and release the tension in the pelvic floor. The relaxation phase should be twice as long as the active phase.
Exercise 3: Flat prone position
Starting position: Lie flat on the mat face down, with your hands placed under your forehead. Your legs are extended and hip-width apart.
Execution: While exhaling, straighten your spine and contract the bladder and anal sphincters. Gently draw the lower abdomen toward the spine and engage the muscles in the lower abdominal area. Press your ankles and hips gently into the mat. Hold the tension for 3 to 10 seconds, then slowly relax the muscles and return to the starting position. The relaxation phase should be twice as long as the active phase.
Exercise 4: Cat-Cow stretch
Starting position: Begin in a quadruped stance (on all fours). Place your hands shoulder-width apart, knees hip-width apart directly under the hip joints. Keep the area between the shoulder blades engaged, and the head aligned with the spine.
Execution: As you inhale, form a gentle cat hump. Simultaneously contract the gluteal muscles and the bladder sphincter. Gently draw in the lower abdomen and engage the muscles in the lower abdominal area. Hold the active position for 3 to 10 seconds depending on your fitness level. As you exhale, relax all muscles and return to the starting position. Do not tilt your head backward. The relaxation phase should be twice as long as the active phase.
Exercise 5: Heel sitting position
Starting position: Sit back on your heels and rest your arms loosely on your thighs with palms facing down.
Execution: Contract the gluteal muscles and the bladder sphincter, gently draw in the lower abdomen and engage the muscles in the lower abdominal area. Press the tops of your feet into the floor and gently push your hips and pelvis forward. Hold the active position for 3 to 10 seconds depending on your fitness level. Gradually relax the muscles of the lower limbs, as well as the sphincter and abdominal muscles. The relaxation phase should be twice as long as the active phase
Exercise 6: Light squat
Starting position: Stand with your feet hip-width apart, knees slightly bent, and hands resting on your sides. Alternatively, you can place your hands on your thighs.
Execution: Contract the bladder and anal sphincters. Gently draw in the lower abdomen and engage the muscles in the lower abdominal area. As you inhale, gently push your hips and pelvis forward. Hold the active position for 3 to 10 seconds depending on your fitness level. As you exhale, relax all muscles and return the pelvis to the starting position. The relaxation phase should be twice as long as the active phase.