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Pelvic Floor Exercises for Men

Exercise of any type has numerous physical benefits including a stronger body and mind, plus reduced stress levels. Many men find that with the right exercise, you can reduce urine leakage, and even have a better sex life! These pelvic floor exercises for men target the pelvic floor muscles as well as your bladder. Together they'll improve your bladder control and help you deal with urine leakage.

Illustrated icon of the bladder

How to find your pelvic floor muscles

Before doing the exercises, you need to learn how to find your pelvic floor muscles. One way to do this is by tightening the same muscles you use while trying not to break wind. Alternatively, another way is to try to stop or slow down the flow of urine whilst urinating. The muscles you use for both of these are your pelvic floor muscles.

Stopping and slowing down the flow of urine is not a pelvic floor exercise and shouldn't be used as an exercise, as it could disrupt the normal emptying reflex. It's simply a way to locate the right muscles. If you have trouble finding the right muscles you can consult a physiotherapist who specialises in pelvic floor muscles.


Advice for beginners

If you're new to the exercises you can do them lying down. Initially your muscles aren't strong enough, so you need to have them work against gravity. Lying down also makes it easier to feel that the right muscles are working and that they're clenched to the maximum. Try to find the position in which you are most comfortable. You can lie down with your knees bent and feet on the floor, or with your legs resting on a pillow or chair seat.

Illustration of an exercise icon

Exercises

Before you begin you need to find the correct muscles to activate. The easiest way to do this is by tightening the same muscles you use while trying not to break wind. Whenever you tighten those exact muscles, you are exercising your pelvic floor muscles. By doing these following exercises you can improve both the strength and endurance of your muscles, which helps you prevent urine leakage.

Illustration depicting 10 times strength

Strength

Clench and hold your pelvic floor muscles for a second or two. Relax for 10 seconds and then repeat, building up to 10 repetitions. Try not to squeeze your buttocks or tighten your thighs or stomach at the same time while doing this exercise.

Illustration of a stopwatch

Perseverance

Use the same technique as for the strength exercise, but this time instead of repeating short clenches, clench 10 seconds, building up to 10 repetitions. Relax for 20 seconds between each repetition.

Illustration of person and their abdominal muscles

Resistance

Kick it up a notch by adding abdomen resistance when you do the strength and perseverance exercises.

Illustration of person with symbols pointing outwards from torso

Pro tip: Hard contractions

Feel like you've mastered the exercises above? Try using fast, hard contractions to squeeze your pelvic floor muscles as hard as you can and then let go straight away. Repeat up to 10 times.

Remember, good results take time and it will take several weeks before you notice improvement. Until then, make sure you do these exercises daily.

Illustrationg depicting bladder control

Bladder control

Regain control of your bladder by scheduling your toilet visits and keeping track of the amount of liquid you drink. For example, if you drink a litre and a half of water a day, it's perfectly normal to visit the toilet up to 8 times a day. If you need to urinate more often, use the pelvic floor exercises above to regain control.

Stirling Gravitas paragliding

Clench

Try male pelvic floor exercises to control urine leakage. Simply clench and exercise the right muscles to strengthen your pelvic floor. You can clench anywhere, so get started!

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