10 Best Pelvic Exercises for Men That are Doable at Home

Pelvic muscles help to stabilize the mid-region while assisting crucial body functions like peeing, pooping, and having sex. Sometimes, due to the natural aging process or an injury, they get weak and lead to pelvic floor dysfunction. Regular practice of pelvic exercises can help combat the harmful effects of weak pelvic floor muscles.

What are Pelvic Floor Muscles?

The pelvic floor is made up of connective tissues and muscles, supporting essential organs in the pelvic region, such as large intestines, bladder, and reproductive organs. They hold internal organs in place and provide flexibility to perform body functions like urinating, having sex, or excreting. Like every other muscle group in the human body, the pelvic floor muscle also absorbs external pressure while performing simple actions like coughing or lifting in a way that protects your organs. Pelvic muscles also help to control bladder and bowel functions. Also, erectile dysfunction is also related to weak pelvic floor muscles. Yet, Yoga for Erectile Dysfunction can help a lot. 

What is the role of pelvic floor muscles?

Pelvic floor muscles help to hold internal organs like the bladder, inner reproductive part, and bowel in place. They protect the organs in the pelvic region. Pelvic muscles help in performing specific actions like peeing, sex, and pooping. They coordinate with organs like the anus and urethra, organs that flush out the waste from the body. Pelvic muscles can relax and squeeze, helping to flush out waste from the body. Squeezing them narrows the passage and stops waste from leaving the body, and relaxing floor muscles allows waste to pass.

Healthy pelvic muscles relax and squeeze automatically. One can control these actions easily and doesn’t have to put in the effort. But if you have to squeeze in too hard to feel, it means your pelvic floor muscles are weak. These muscles play an essential part in sexual life, as weak muscles may not lead to the performance you expect. Pelvic exercises help strengthen these muscles and improve their function.

Negative effects of weak pelvic floor muscles-

Pelvic floor muscles can get weak due to many reasons, like surgery, injury, being overweight, constipation, aging, and more. When you fail to coordinate and relax your pelvic floor muscles during bowel movements, and urination, it is a sign you have pelvic floor dysfunction. When you have weak pelvic floor muscles, your body tightens pelvic muscles instead of relaxing them, which creates problems in urination and bowel movements.

Weak pelvic floor muscles in men can lead to many other conditions, such as erectile dysfunction, male urinary dysfunction, and prostatitis. Weak muscles not only impact your excretory and urination, but it also affects your sexual life. Hence, regular practice of pelvic exercises can help you treat weak muscles at home.

10 Pelvic Exercises You Should Try

Pelvic exercises for men are the safest and most effective way to strengthen the pelvic floor. If you are thinking about pelvic exercises, we have made a list of the ten best exercises to strengthen floor muscles.

1. Kegel Exercises

To perform kegel exercises, find the muscle group. Try to stop urinating in the middle or try to stop gas from passing, muscle which will activate in this action is the pelvic floor muscles.

To perform the best kegel exercises for men, try to tighten muscles by squeezing them, hold for a few seconds, and then release. Repeat this 10-12 times. You can perform kegel while lying, standing, and sitting. Be careful not to contract things, abdomen, or buttock muscles. Try to do three sets in a day. You can gradually increase the number of reps.

2. Yoga for the Pelvic floor

Yoga offers proven health benefits. It not only provides relaxation and mindfulness but also helps enhance our health. Various yoga poses are great for pelvic floor muscles for men. Yoga poses help to strengthen the pelvic floor, increase blood circulation, improve sexual life, help to control the leaky bladder, and are great for incontinence. Mountain pose (tadasana), warrior pose II (Virabhadrasana II), chair pose (Utkatasana), Wide-Legged Forward Bend (Prasarita Padottanasana), and bridge pose (setu bandhasana) are five yoga asanas you must practice daily to improve pelvic floor.

man doing Yoga for the Pelvic floor

3. Deep Squats

We know deep squats are good for strengthening the core, glutes, hamstrings, and quads. But. They are also great for pelvic floor muscles when paired with breathing and kegel. Everyone knows how to squat. But how to pair it with breathing and kegel? To perform it, inhale when you squat down and exhale while contracting your pelvic muscles on the way up and hold for a few seconds. Repeat.

These are the top 3 pelvic exercises for men. There are many other pelvic floor exercises that you can add to your exercise regime to get the best result.

  • Quick flick Kegels
  • Heel Slides
  • Toe Taps
  • Runner’s lunges
  • Side lunges
  • Seated breathing
  • Glute Bridges

How Can Pelvic Exercises Help You?

Pelvic exercises help to tighten muscles and make them stronger. It is beneficial for men suffering from stress incontinence, those having the urge to pass urine often, and for people who have issues with bowel movement. Pelvic floor muscles can be tightened with regular exercise. It helps to enhance sensitivity while having intercourse and experience stronger orgasms. Regular practice of pelvic exercises can also help to reduce symptoms of ED.

Pelvic exercises are effective and safe. If you are doing it wrong or do not see any changes after a month or two, consult a doctor to seek help for a weak pelvic floor. read more exciting article on

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