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Men have pelvic floors too – and can benefit when they exercise them regularly

Just like women, at various times in their lives men can benefit from training their pelvic floors to address a variety of health concerns. About 30% of men visiting the doctor have urinary incontinence, or bladder leakage, but a large majority don’t bring it up. Around 15% of men also experience faecal incontinence, or bowel leakage, and take longer to seek help for it compared to women. The pelvic floor muscles are also involved in sexual function. Erectile dysfunction affects around 10% of healthy men, and up to almost 40% of men with chronic health conditions, and can be associated with pelvic floor issues. People sometimes assume these problems are just a normal part of ageing; but common…

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If you’re a man and you’ve even heard the word “Kegels,” you might have assumed these exercises are only for women. The pelvic-strengthening exercise is among the leading prescribed treatments for vaginal prolapse, birth-related incontinence, and healing after giving birth. However, Kegels work for men for the same reasons they work for women: They build the pelvic floor muscles that surround the genitals; in this case the penis. Of the three muscles you should flex to perform Kegels, the one that does the most work for strengthening an erection is the bulbocavernosus muscle, which becomes active during an erection and pushes blood into the penis.

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Pelvic Exercises for Men, Too

But Kegels are not just for women anymore. Pelvic floor exercises can help treat incontinence and perhaps sexual dysfunction in men, too, studies have found. Now the rush is on to persuade middle-aged men to get on the bandwagon. Studies showing that Kegels can hasten recovery from prostate surgery have been so convincing that surgeons now routinely recommend patients start Kegels before or shortly after the surgery. In one clinical trial of men about to undergo prostate surgery, patients were randomly assigned to start doing Kegels before the operation or to get standard care without exercises.

Benefits of Kegel Exercises for Men

Male pelvic muscles can weaken for many reasons including conditions like diabetes or an overactive bladder, as well as having a Radical Prostatectomy (removal of the prostate), or a general deterioration of the pelvic muscles due to age – all of which can result in incontinence. Shown to help men recover after prostate surgery, Kegels are also beneficial for men who experience an involuntary dribble after urination, for heightening men’s sexual pleasure, as well as allowing men to experience more intensely felt orgasms.

Kegel exercises for men

In order to help strengthen your pelvic floor muscles, it is important that you take time to make sure you are exercising the right muscles. It may take you several tries to find your pelvic muscles. So, take your time.

Kegel Exercises for Men: Do They Work?

Some research suggests these pelvic floor-strengthening exercises may help restore bladder control after prostate surgery. For some men, they may also help treat erectile dysfunction and prevent premature ejaculation. They might even increase the intensity of your orgasms.

Kegels are for men too

Like other exercises, the results from Kegels are better the more often you do them. Aim to do four sets of 10 reps for a total of 40 Kegels per day. Try to do them while lying down, sitting, standing or walking. Your muscles will become fatigued if you do more than 40 reps daily or hold each for longer than 10 seconds.

Kegels for Men

Pelvic Muscle Exercises, also known as Kegels or Kegel Exercises, are one of the best ways for men to improve and maintain bowel and bladder functions. And they aren’t just for women! Kegels can have a tremendous impact on incontinence – especially after prostate surgery – as well as the potential to enhance sexual performance for men.

Kegels for Men: The Small Exercise With Big Benefits

When discussions about men’s health come up, they often center around weightlifting, cardio routines, and dietary choices. While building strength and stamina through traditional exercises is important, there’s one muscle group that often gets overlooked—the pelvic floor. Strengthening these muscles through Kegel exercises can significantly enhance both physical health and sexual well-being.

Why Men Shouldn’t Ignore Their Pelvic Floors

Avoid Kegels, in most cases: Unless you have been diagnosed with an overly lax pelvic floor, avoid Kegels, or intentionally contracting your pelvic floor muscles. Most people don’t do Kegels correctly, experts said, which can exacerbate a tight pelvic floor.