Targeted pelvic muscle exercises for men focus on strengthening the pelvic floor muscles, which help in bladder control, sexual function, and core stability. Regularly engaging in these pelvic exercises for men can experience many benefits, including improved urinary continence, enhanced erectile function, and reduced pelvic organ prolapse risk. Also, these pelvic floor exercises for men can aid in recovery post-prostate surgery and help manage conditions like chronic pelvic pain.
So, let’s explore pelvic floor muscle exercises for men that will help enhance your pelvic strength and stability.
Table Of Contents
1. How Can A Man Strengthen His Pelvis?
2. What Do Pelvic Muscles Do In Male?
3. What Causes Weak Pelvic Muscles In Men?
4. Expert’s Advice
5. The Final Say
6. FAQs
7. References
How Can A Man Strengthen His Pelvis?
To strengthen pelvic muscles in men, try these effective male pelvic floor exercises:
1. Kegel Exercises
Kegel exercises for men strengthen the pelvic floor muscles, which can improve bladder control, reduce the risk of prostate problems, and enhance sexual performance. These exercises can also aid in the recovery process after prostate surgery and help with conditions like erectile dysfunction and premature ejaculation. This makes it one of the best workouts for beginners at home as well. Variations like quick contractions and slow holds can target different muscle fibres for comprehensive strengthening.
Steps to Perform this Pelvic Muscle Exercise For Men:
1. Identify your pelvic floor muscles by stopping urination midstream.
2. Once identified, contract these muscles for 5 seconds.
3. Relax for 5 seconds.
4. Repeat this cycle 10-15 times, thrice daily.
2. Bridge Exercise
The bridge exercise strengthens the glutes, lower back, and pelvic floor muscles. This can improve core stability, enhance posture, and alleviate lower back pain. It also supports pelvic health by increasing muscle tone and flexibility in the pelvic region. Variations like single-leg bridges can add intensity and further challenge the muscles.
Steps to Perform this Pelvic Muscle Exercise For Men:
1. Lie on your back with both your knees bent and feet flat on the surface, hip-width distant.
2. Place both your arms at your sides, palms down.
3. Tighten your abdominal muscles and squeeze your glutes.
4. Lift your hips toward the ceiling, creating a straight line from your knees to your shoulders.
5. Hold the position for a few seconds.
6. Lower your hips back properly to the starting position.
7. Repeat for 10-15 reps, and perform 2-3 sets.
Also Read: How Do I Know If My Pelvic Floor Is Weak? Learn Pelvic Floor Exercises For Women!
3. Squats
This often recommended exercise targets the quadriceps, hamstrings, glutes, and pelvic floor muscles. They enhance lower body strength, improve balance, and boost overall mobility. Variations like sumo squats and jump squats can increase muscle engagement and cardiovascular challenge, making the exercise versatile for different fitness levels.
Steps to Perform this Pelvic Muscle Exercise For Men:
1. Stand with your feet shoulder-width distance, toes slightly turned out.
2. Then, make sure to engage your core properly and keep your chest up.
3. Lower your body by properly bending your knees and hips as if sitting back on a chair.
4. Lower down until your thighs are parallel to the floor.
5. Push through your heels slightly to return to the starting position.
6. Repeat for 10-15 reps, and perform 2-3 sets.
4. Pelvic Tilt
Pelvic tilts strengthen the lower abdominal and pelvic floor muscles, improving posture, reducing lower back pain, and enhancing core stability. They can help with bladder control and increase flexibility in the lower back and hips. Variations such as standing or seated pelvic tilts can target your body’s different muscle groups and add variety to the routine.
Steps to Perform this Pelvic Muscle Exercise For Men:
1. Lie on your back with both your knees bent and feet flat on the surface, hip-width distant.
2. Place your hands on your hips.
3. Flatten your lower back against the floor by tilting your pelvis up towards your ribs.
4. Hold for 3-5 seconds.
5. Relax and return to the starting position.
6. Repeat for 10-15 reps, and perform 2-3 sets.
Also Read: The Ultimate Guide To Choosing The Perfect Personal Fitness Instructor!
5. Leg Raises
Leg raises strengthen the lower abdominal muscles, hip flexors, and pelvic floor. They enhance core stability, improve balance, and can help with lower back pain. Variations such as single-leg raises or adding ankle weights can increase the intensity and target different muscle groups.
Steps to Perform this Pelvic Muscle Exercise For Men:
1. Lie on your back with your legs straight and arms at your sides.
2. Keep your lower back pressed into the floor.
3. Lift both legs towards the ceiling until they form a 90-degree angle with your body.
4. Slowly lower your legs without letting them touch the floor.
5. Repeat for 10-15 reps, and perform 2-3 sets.
6. Split Tabletop
The split tabletop exercise targets the core, pelvic floor, and inner thigh muscles. It enhances core stability, improves coordination, and strengthens the muscles involved in pelvic floor support. Variations such as adding a resistance band can increase the difficulty and further engage the muscles.
Steps to Perform this Pelvic Muscle Exercise For Men:
1. Lie on your back with both your knees bent at a 90-degree precisely and your thighs perpendicular to the floor (tabletop position).
2. Place your hands on the floor beside you for support.
3. Slowly move your knees apart, keeping them bent, until you feel a stretch in your inner thighs.
4. Bring your knees back together to the starting position.
5. Repeat for 10-15 reps, and perform 2-3 sets.
Also Read: Get The Best Kegel Routine For Men With Its 8 Benefits For Fitness!
What Do Pelvic Muscles Do In Male?
Consider these benefits of pelvic muscle exercises for men that work wonders by strengthening muscle functions:
- Support Pelvic Organs: Maintain the position and function of the bladder, intestines, and prostate.
- Urinary Control: Regulate the release of urine, preventing leakage.
- Fecal Continence: Help control bowel movements, preventing accidental release.
- Sexual Function: Aid in achieving and maintaining erections and ejaculation.
- Core Stability: Work with abdominal and back muscles to stabilise the core.
- Pressure Management: Contract to support abdominal pressure during activities like lifting.
Also Read: 8 Effective Glute Workouts For Men To Build Strength And Definition
What Causes Weak Pelvic Muscles In Men?
Weak pelvic muscles can be caused by the following factors, including:
Cause | Impact | Impact on Pelvic Muscles |
| Ageing | Natural muscle weakening and reduced elasticity occur with age. | This leads to decreased muscle strength and flexibility in the pelvic region. |
| Prostate Surgery | Procedures like prostatectomy can damage pelvic muscles and nerves. | May result in weakened pelvic muscles and impaired nerve function, affecting muscle control. |
| Chronic Coughing | Conditions like chronic bronchitis can strain pelvic muscles over time. | Persistent coughing increases pressure on pelvic muscles, leading to gradual weakening. |
| Obesity | Excess weight increases pressure on pelvic muscles, leading to weakening. | Additional weight strains pelvic muscles, contributing to their weakening and potential damage. |
| Heavy Lifting | Frequent or improper lifting can strain and weaken pelvic muscles. | Overexertion from lifting can cause muscle strain and subsequent weakening of pelvic muscles. |
| Constipation | Chronic straining during bowel movements can damage pelvic muscles. | Regular straining places excessive pressure on pelvic muscles, causing damage and weakening. |
| Sedentary Lifestyle Routine | Lack of regular adequate exercise leads to muscle atrophy and weakening. | Inactivity results in muscle atrophy, reducing the strength and function of pelvic muscles. |
| Nerve Damage Chances | Conditions like diabetes or neurological disorders can affect nerve function, weakening pelvic muscles. | Impaired nerve function disrupts muscle control and strength, weakening pelvic muscles. |
| Pelvic Injuries | Trauma or injury caused to the pelvic region can damage muscles and reduce strength. | Direct injury can cause immediate damage to pelvic muscles, reducing their strength and function. |
| Surgical or Medical Conditions | Certain surgeries or medical conditions affecting the pelvic area can lead to muscle weakness. | Medical interventions or conditions may compromise muscle integrity, leading to weakened muscles. |
Also Read: Try these 5 Ankle Exercises For Sprain Relief With Tips To Reduce Pain!
Expert’s Advice
As a dietitian, I strongly recommend men add pelvic muscle exercises to their routines for better pelvic health. Alongside a balanced diet, exercises like Kegels and squats improve muscle strength, urinary control, and sexual function, enhancing overall well-being.
Health Expert
Aditi Upadhyay
The Final Say
Ultimately, pelvic muscle exercises like Kegels, bridges, and squats are vital for men’s pelvic health. Regularly practising these exercises strengthens the muscles that support pelvic organs, improves bladder and bowel control, enhances sexual function, and contributes to core stability. Consistency and proper technique can significantly improve overall well-being and quality of life.
FAQs
1. How often should I do pelvic muscle exercises?
It's recommended that pelvic muscle exercises, such as Kegels, be performed at least three times a day. To effectively strengthen your pelvic floor muscles, aim for 10-15 repetitions per session.
2. How long does it take to see results from pelvic muscle exercises?
Most men start noticing improvements in bladder control and pelvic muscle strength within 4 to 6 weeks of regular exercise. Consistency is key to getting and maintaining these benefits.
3. Can pelvic muscle exercises help with erectile dysfunction?
Yes, pelvic muscle exercises can improve erectile function by enhancing blood flow and strengthening the muscles involved in erections. Regular practice can contribute to better sexual health and performance.
References
- Pelvic floor muscle exercise and training for coping with urinary incontinence - PMC (nih.gov)
- Pelvic Floor Exercises for Everyone (Yes, Everyone) (healthline.com)
- Pelvic Floor Muscle (Kegel) Exercises for Males | Memorial Sloan Kettering Cancer Center (mskcc.org)
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