Pelvic floor training for men: the best exercises
The pelvic floor can be trained with specific exercises and training sessions. We show you how.
Katharina Heilen · 7 June 2024
Do you find yourself avoiding long car journeys or walks, things no longer going quite right in bed, or being unable to sleep through the night? All of these can be consequences of a weakened pelvic floor. You read that correctly: anyone who thinks pelvic floor training is only for women is mistaken. Pelvic floor problems can occur regardless of age or gender and significantly restrict everyday life and well-being. The good news is that the pelvic floor can be trained with special exercises and training sessions, and we show you how.
Where is the male pelvic floor located?
In men, the pelvic floor is located between the anus and genitalia. The pelvic floor consists of numerous muscles in the lower part of the pelvis. This muscle network serves as support for internal organs like the bladder and intestines and controls the closure muscles of the anus and urethra. The pelvic floor also supports sexual function and can, for example, influence erectile function and
What are the signs of a weak pelvic floor?
A weak pelvic floor can make you feel physically uncomfortable or even cause pain. But a weak pelvic floor can also be mentally distressing. Sudden dribbling, tension or the effects on your love life can restrict your everyday life and enjoyment of life.
In men, a weak pelvic floor often manifests itself as follows:
- Pain in the lower abdomen (prostate, testicles, epididymis) - Incontinence (urinary & faecal) - Erectile dysfunction - Impotence - Premature ejaculation - Bladder prolapse - Rectal prolapse
Factors such as advancing age, excess weight, poor posture or insufficient training can weaken the pelvic floor.
Why is pelvic floor training important for men?
There are noticeable and less noticeable reasons why pelvic floor training can be important for men.
Anyone who trains their pelvic floor regularly benefits from improved function of internal organs such as the bladder, bowel and prostate. This means:
The strengthened organ function can be noticeable in bed, for example. Men may notice a positive difference in their erectile function and sexual stamina. This not only feels better physically, but also brings back a sense of ease, fun and desire mentally.
But that is not all: A strong pelvic floor can also regulate bladder and bowel function more effectively. This means you do not always have to look for the nearest toilet and will not leak anything when you have to laugh or sneeze.
Last but not least, pelvic floor training can strengthen the muscles involved in your posture. The training can improve your posture and give your core greater stability.
Do you enjoy sport? Integrate pelvic floor training into your training routine to reduce the risk of injury in the pelvic area, such as during strength-training or HIT training sessions.
How do men train the pelvic floor?
Pelvic floor training does not have to be strenuous or time-consuming. Just a few minutes a day can help strengthen your pelvic floor. You will soon feel better in your body. The simplest and most unobtrusive pelvic floor exercise: Squeeze the muscle around your anus and genitals as if you were pulling your penis towards your navel. Hold the contraction for 5-10 seconds, then relax your muscles for 5-10 seconds. Repeat this exercise about 10-15 times. Whether at your desk, in the car, cooking, watching TV, or waiting in line at the supermarket, no one will notice!
Pay attention to technique
The more precisely you contract the desired area, the sooner you will be able to feel results. When performing the pelvic floor exercises, focus on contracting the area between the anus and genitals. This type of muscle training sometimes requires a little practice.
Increase gradually
Do not try to do too much at once; instead, ease yourself into the training gradually. Over time, increase the intensity, number of repetitions and duration of the training.
Keep at it regularly
Only those who train their pelvic floor regularly can strengthen their muscles over the long term. Gentle everyday activities such as climbing stairs or walking are ways to strengthen your pelvic floor at the same time.
Mind your breathing
Many people make the mistake of holding their breath during pelvic floor training. Try to breathe evenly during the exercises so that the air pressure does not place additional strain on the abdomen.
Pelvic floor training without sweating
The most effective way to integrate pelvic floor training into your everyday life is through 22-minute training sessions at MyPelvi or a partner location. Using magnetic impulses, the MyPelvi chair triggers up to 25.000 contractions of the pelvic floor muscle and even reaches the deepest muscle layers. This allows your pelvic floor to be trained easily and from within.
Training with this special method even reaches the deepest muscle layers, which are often neglected during conventional pelvic floor training. At the same time, it has a positive effect on blood flow and releases fascia.
It all works without movement, exertion or physical effort and in everyday clothes, so you can relax with a book or lean back during the training session.
Ready to begin?Go to MyPelvi locations
Which pelvic floor exercises are most effective for men?
Some training is better than no training! Nevertheless, there are exercises that strengthen your pelvic floor in a targeted and effective way and are easy to perform. Decide for yourself which one will become your new favourite exercise and simply integrate it into your fitness routine:
Pelvic lift exercise
For this exercise, lie on the floor with your knees bent and your feet flat. Now tense your gluteal muscles and lift your pelvis. Hold this position for around 10-15 seconds and repeat the exercise 10-15 times. Make sure that you do not tense your lower back, but your gluteal and pelvic floor muscles instead.
Squat exercise
Squats have a positive effect not only on your leg muscles, but also on your pelvic floor. Make sure you distribute your weight evenly across both legs and activate your abdominal muscles. Repeat the squat around 10-15 times, take a break and complete the whole sequence 5-10 times. If the exercise feels too easy, you can add weights over time and hold the weight firmly in both hands while performing the squat. But take care: Your legs may be considerably more muscular than your pelvic floor, so add weight only gradually.
Stability exercise
Do you remember the large exercise balls from nursery school or PE lessons? For a change, use one of these balls as a desk chair or armchair and activate your abdominal and pelvic floor muscles by balancing while you sit. This strengthens your pelvic floor almost incidentally.
Which sport strengthens the pelvic floor?
In addition to specific pelvic floor exercises and training sessions at the gym or at one of the MyPelvi locations, you can also train your pelvic floor muscles in everyday life. But which sports are particularly suitable for the pelvic floor?
- Climbing stairs is good training for the pelvic floor. So skip the lift more often and consciously contract your pelvic floor while climbing stairs. - Walking counts as pelvic floor training, as do hiking and fitness walking. Alternating between contraction and relaxation supports the pelvic floor muscles. - Cycling can train the pelvic floor. However, be sure to pay attention to your posture, the length of the route and a very comfortable saddle. If done incorrectly, cycling can impair potency. - The abdominal muscles are connected to the pelvic floor muscles, so stronger abdominal muscles have a positive effect on your pelvic floor training. Strong abdominal muscles relieve the pelvic floor and reduce pressure when sneezing or laughing.
The MyPelvi pelvic floor trainer trains your pelvic floor in just 22 minutes per session. In everyday clothes, without sweating and without any physical effort!
How long does it take for pelvic floor training to have an effect?
Anyone who performs specific pelvic floor exercises around 1-2 times a week and strengthens the pelvic floor in everyday life, e.g. by walking or climbing stairs, may feel a reduction in symptoms after just 4-6 weeks. The exact time needed for a noticeable effect depends on the starting condition, age, frequency and intensity of the training.
The exercises presented provide a good starting point for men who want to begin pelvic floor training. We recommend speaking to specialists to obtain a tailored training programme that meets your individual needs and goals. With MyPelvi, men can strengthen their pelvic floor in just a few weeks and thereby significantly improve their health and quality of life.
Ready for your trial session?
Learn the right technique with guidance — free of charge at your MyPelvi studio.