The most effective prostate exercises
Find out how you can protect your prostate and which prostate exercises you should definitely incorporate into your exercise programme.
Katharina Heilen · 23 September 2024
Most men do not think much about their prostate – until the first problems arise. Prostate health is crucial for continence, a fulfilling sex life and your posture. In this article, you will learn how to strengthen your prostate with simple exercises, regardless of your age or prostate health. Find out how you can protect your prostate and which prostate exercises you should definitely incorporate into your exercise programme.
What is the prostate?
The prostate is a small, walnut-shaped gland located below the bladder and in front of the rectum (the final section of the digestive tract). It surrounds the urethra and supports bladder function and reproduction. The prostate's main function is to produce a fluid that forms part of semen and protects and nourishes sperm.
Why should I train my prostate?
Anyone who trains their prostate regularly can benefit from several health advantages. Prostate training:
- Maintains general health and quality of life. - Alleviates complaints such as a frequent urge to urinate, incontinence or pelvic floor pain. - Promotes blood circulation and strengthens the pelvic floor muscles. - Improves sexual health and vitality over the long term. - Can reduce symptoms before prostate surgery and is recommended by doctors [1].
As you age, the prostate can increase in size, which can lead to various health problems, including prostate enlargement or inflammation.
MyPelvi therefore recommends having a prostate check regularly. These medical examinations and prostate training are crucial for maintaining the health of your prostate.
Ready to begin?Go to the MyPelvi Prostate Check
How do I train my prostate?
You do not train your prostate directly, but rather your pelvic floor and core muscles. However, when these muscles are strengthened and trained, they can support prostate health. The most effective exercises for this are squats, deep squats, bridges, lunges, leg raises and MyPelvi training. Prostate training with MyPelvi in particular can alleviate symptoms quickly and efficiently because you receive professional guidance during training and the magnetic wave technology can reach even the deepest muscle layers:
Ready to begin?Book your MyPelvi trial session now
The best exercises for the prostate
Enough talking, let us get started! The following exercises aim to strengthen the muscles around your prostate, improve blood circulation in the pelvic area, train your core and pelvic floor, and enhance your general well-being:
Squats
Squats are excellent for improving the strength and stability of your lower body. Here's how: - Place your feet hip-width apart. - Lower your body with your back straight, as if you were sitting down on a chair. - Bend your knees and push your bottom backwards until your thighs are parallel to the floor. - Then push yourself back up to the starting position by shifting your weight onto your heels. - Repeat this around 12 – 15 times for 3 sets.
Deep squat (deep squat hold)
Deep squats improve hip mobility, relieve the lower back and stretch the pelvic muscles. How to do them: - Place your feet slightly wider than shoulder-width apart. - Lower your buttocks as far as possible until you are in a deep squat. - Hold the position for 30 – 60 seconds while keeping your back straight. - Slowly stand up again and repeat this 3 – 4 times.
Brücken (Glute Bridge)
This exercise can strengthen your pelvic floor and release tension in your lower back. Here's how: - Lie on your back, bend your knees and place your feet flat on the floor, hip-width apart. - Raise your pelvis until your back forms a straight line between your shoulders and knees. - Hold the position for 10 – 15 seconds before slowly lowering your pelvis again. - Repeat this for 3 – 5 sets.
Lunges
Strengthen your leg and gluteal muscles and improve your pelvic mobility. Here's how: - Stand upright with your feet hip-width apart. - Take a large step forwards with one leg and lower your body until both knees are bent at an angle of around 90 degrees. - Make sure that the front knee does not extend beyond your toes; the knee and ankle should be aligned directly above one another. - Then push yourself back to the starting position with your front leg. - Switch sides and repeat this 10 – 12 times per leg for 3 sets.
Leg Raises
Strengthen your lower abdominal muscles and support your pelvis with leg raises. How to do it: - Lie on your back with your legs extended. - Slowly raise both legs until they are perpendicular to the floor. - Slowly lower your legs again without touching the floor. - Repeat this 10 – 15 times for 3 sets. Alternatively, you can lower just one leg instead of both.
Which exercise makes the prostate shrink?
These exercises are designed to improve general fitness, but also to strengthen your pelvic floor muscles and prostate. This can help you alleviate the symptoms of an enlarged prostate, take preventive action and protect your prostate.
Although prostate training cannot shrink the prostate, it can help alleviate the symptoms of an enlarged prostate. MyPelvi pelvic floor training, for example, can strengthen the muscles around the prostate.
The training leads to improved bladder function and can reduce pressure on the urethra. This can reduce complaints such as frequent urination, a weak urine stream or the feeling of incomplete bladder emptying.
How? The revolutionary magnetic wave technology can stimulate and strengthen even deep muscle layers. Without any exertion or sweating! During the 22-minute sessions, all you have to do is sit on the chair in your everyday clothes, lean back and let the effects surprise you:
Ready to begin?Book your MyPelvi trial session now
Strengthen Your Prostate in Daily Life
Alongside pelvic floor training and the exercises mentioned above, there are also a few things you can do in everyday life to protect your prostate. They may surprise you, but they are worth trying!
Healthy diet
Alongside other factors such as genetics, diet can play a role in prostate health. Studies have found an association between dietary fats, particularly saturated or animal fats, and the risk of prostate cancer. A diet rich in Omega-3 fatty acids reduces the risk, while a diet high in Omega-6 fatty acids increases the risk of prostate cancer [2].
Other studies have shown an association between prostate cancer and higher meat consumption, possibly due to substances produced during grilling or frying. Dairy products are also suspected. According to the studies, grains, soy products, fruit and vegetable sources proved beneficial [2].
Maintain a healthy weight
In connection with a healthy diet, we would like to emphasise how important a healthy weight is for your general health and also for your prostate health. Excess weight, obesity and excessive energy intake are risk factors for your prostate health. Positive associations with the risk of prostate cancer have been observed in case-control and cohort studies [2].
Hydration
Do you drink enough water? Drinking sufficient water promotes healthy bladder function and prevents urine from becoming concentrated. This can reduce the risk of infections, for example. A common formula for calculating daily water requirements is:
0,035 litres per kilogram of body weight (example: 70 kg x 0,035 = 2,45 litres per day)
If you exercise or live in a hot climate, you should drink more water, as you should if certain health factors such as illnesses or medications increase your water requirements.
Also make sure that you always empty your bladder properly. Urinating regularly and avoiding delaying urination excessively can help keep the bladder and prostate healthy.
Regular medical examinations
Regular preventive prostate examinations are important for identifying and treating problems early. We recommend having a PSA test annually from the age of 45. If there is a family history, it is advisable to undergo regular testing from the age of 40.
Regular pelvic floor training, for example with MyPelvi, and prostate exercises can help alleviate or prevent problems affecting the prostate. Integrate training into your everyday life, have your prostate examined regularly by a doctor and support your health with a balanced diet, plenty of fluids and a healthy weight. These measures can help not only protect your prostate, but also significantly improve your continence, sex life and posture.
Ready for your trial session?
Learn the right technique with guidance — free of charge at your MyPelvi studio.