Pelvic Floor Exercises for Men: A Complete Guide for Bladder Control and Performance

Why Men Benefit (Far More Than Most Realize)

Men’s pelvic floor muscles (PFM) sit at the base of the pelvis, supporting the bladder and bowel, wrapping the urethra for continence, and contributing to erectile firmness and ejaculatory control. When trained correctly, these muscles can:

• Reduce leaks—especially after prostate treatment or with high-pressure moments (cough, sneeze, lift).
• Minimize post-void dribbling with better closure and “cleanout” techniques.
• Improve aspects of sexual performance (firmer erections, better endurance/ejaculatory control) by boosting neuromuscular coordination and blood flow.
• Enhance core stability and low-back comfort through better pressure management with the diaphragm and deep abdominals.

For the full ecosystem (anatomy, breath, progressions across life stages), see our pillar: The Ultimate Guide to Pelvic Floor Exercises.

---

Find the Right Muscles (Men’s-Specific Cues)

Set-up: Sit on a firm chair or lie with knees bent. Relax your buttocks, thighs, and belly.

Primary cues for men:

• “Shorten the penis.” Visualize drawing the base of the penis inward toward the body.
• “Lift the testicles.” Imagine gently drawing the testicles upward.

You should feel a subtle lift-and-tension around the base of the penis and perineum, not a big outer clench.

Avoid:

• Butt squeeze, thigh squeeze, heavy ab bracing
• Breath holding or face/neck tension
• Bearing down (pressure moving toward the rectum)

If isolating is tough, review technique in How to Do Kegels Correctly and fix errors via Common Pelvic Floor Exercise Mistakes.

---

Breathe Like an Athlete (Exhale on Effort)

• Inhale: belly/ribs expand; pelvic floor relaxes.
• Exhale: belly gently narrows; pelvic floor lifts.
  Cue the lift on a long exhale and fully let go on a deep inhale. This link is critical for bladder control and sexual function. Learn more: Breathing for Pelvic Floor Exercises.

---

A Men’s 12-Week Plan: Bladder Control + Performance

Phase 1 (Weeks 1–4): Reconnection & Quality

• Breathing prep (2 min): 360-degree rib expansion; long exhale.
• Basic holds: On exhale, gently lift for 3–5s; inhale and fully release 8–10s. Do 10 reps.
• Quick flicks: 1-second lift, 1-second release; 2 sets of 10.
• Positions: Start lying → progress to sitting by week 2.

Goal: Feel a clear, repeatable internal lift without butt/ab clench or breath holds.

Phase 2 (Weeks 5–8): Endurance + Power

• Endurance holds: 8–10s on the exhale; 8–10s full release. 10 reps.
• Quick flicks: 3 sets of 10.
• Positions: Mix sitting and standing.
• Function: Pair with The Knack for cough/sneeze/lift.

Goal: Reliable hold time and crisp on/off control. Leaks often drop in this phase.

Phase 3 (Weeks 9–12+): Functional Integration & Performance

• Maintain holds + flicks 3–5 days/week.
• Integrate into sit-to-stand, squats, lunges, deadlifts (exhale + lift on exertion).
• Add cardio/impact gradually (walk → jog → run).
• Sexual performance drills: practice graded contraction (20–30% effort holds) and relaxation; coordinate edge control with breath to delay ejaculation; add interval quick flicks for on-demand control.

For advanced progressions, visit Beyond Kegels: Advanced Pelvic Floor Exercises.

---

Post-Prostate Treatment Pathway (Leak Control Roadmap)

After prostate treatment (e.g., prostatectomy), tissues need time to heal, and the bladder/urethral control system re-learns timing. Key steps:

1. Gentle reconnection in lying with breath (no straining).
2. Reflex timing with quick flicks—think light, fast, crisp.
3. Functional practice: stand → walk → climb stairs with exhale+lift on effort.
4. Lifestyle supports: avoid bladder irritants if urgency flares; schedule bathroom trips initially; use light pads as needed while your system relearns.

If leakage persists despite 12+ weeks of diligent PFMT with good technique, ask your clinician about supervision, biofeedback, or adjuncts. Keep practicing—many men report late improvements as nerves continue to recover.

---

End the “After-You-Pee Dribble”: Practical Strategies

Technique stack:

• Slow finish: At the end of urination, exhale + gentle lift for 1–2 seconds, then fully relax.
• Urethral milking: With clean fingers or a tissue, gently press behind the scrotum toward the base of the penis, sweeping forward to push residual drops out.
• Post-void posture: Lean slightly forward near the end, then stand tall and do one quick flick.
• Habit cues: Take an extra few seconds at the toilet rather than rushing.

Combine with your regular training program for best results.

---

Sexual Function: Strength + Relaxation

• Erection quality: Coordinated pelvic floor contraction can support venous occlusion and firmness; breath-led pressure management improves whole-core stability and stamina.
• Ejaculatory control: Train graded contractions (20–30% effort) and relaxation on inhale to reduce overshooting tension. Pair with arousal pacing (“edging”) and recovery breaths.
• Comfort: If any pain appears, back off the intensity and prioritize relaxation drills and mobility. Consider a pelvic health PT if pain persists.

For the broader context (across all genders), read Pelvic Floor Exercises for Intimacy.

---

Mistakes Men Make (And Fixes)

1. Max squeezing everything
   Fix: Start at 30–40% effort, target the internal lift, and keep glutes/abs soft.
2. Breath holding
   Fix: Exhale as you lift; say a long “haa” to enforce airflow.
3. Only slow holds
   Fix: Add quick flicks for cough/sneeze control and sexual reflexes.
4. No relaxation
   Fix: Inhale longer than you think and visualize the perineum dropping/softening.
5. Skipping integration
   Fix: Use the pattern in stands, squats, and daily lifting.

Troubleshoot with Common Pelvic Floor Exercise Mistakes.

---

When to Seek Help

• Persistent leakage after 12+ weeks of correct training
• Significant urgency/frequency or pain with urination/ejaculation
• Pelvic/perineal pain, burning, or spasm that worsens with Kegels
• Post-surgical: follow your surgeon/physio protocol for timing and intensity

---

Keep Building

• Master technique: How to Do Kegels Correctly
• Breathe right: Breathing for Pelvic Floor Exercises
• Step up: Advanced Pelvic Floor Exercises
• Big picture: Ultimate Guide to Pelvic Floor Exercises
• Related: Prolapse, Beginners, Intimacy