In this post we discuss pelvic floor training for men, when it’s necessary, and what the best exercises are.
The pelvic floor is an area of the muscular system that, perhaps due to embarrassment, doesn’t get much attention in men.
In fact, many men may even be surprised to learn they have a pelvic floor. And that it contributes to issues with incontinence, and the Mount Everest of embarrassment, erectile dysfunction.
The pelvic floor describes a group of muscles that form a hammock-like structure under the pelvis. The largest of these muscles are the Levator ani group (shown below) which includes Iliococcygeus, Pubococcygeus, and Puborectalis.
You can think of the pelvic floor as the bottom of a cylinder which helps to both contain your pelvic organs, and contributes to the stability of your core.
Improving the function of these muscles has been shown to help with both urinary and fecal incontinence, and with producing and maintaining erections.
Fantastic, I hear you say. So how do I train it?
That largely depends on whether you are currently experiencing any of the issues listed above.
If you’re not, but would like to avoid them in future, then the following exercises may suffice.
If however, you’re already suffering with problems ‘down there,’ then a more isolated approach may be required.
The most effective gym exercises to challenge the pelvic floor
Much of the research in this area has been carried out using female subjects as they are more prone to pelvic floor issues.
This recent study using female rugby players, compared different body weight exercises to determine which led to the greatest activation of the pelvic floor muscles.
Considering its function and a loose understanding of gravity, it won’t surprise you to learn that the squat came out top with a full plank in second.
Best pelvic floor exercises to prevent incontinence or erectile dysfunction
If you’re already experiencing issues with either urinary or fecal incontinence, or have problems either producing or maintaining erections, the first step is to consult your doctor.
Providing you are otherwise healthy, you may be reassured to know that targeted pelvic floor exercises are effective at treating both incontinence and erectile dysfunction.
These mainly involve isolated contractions of the pelvic floor muscles and are named after their inventor, Dr. Arnold Henry Kegel.
How to do Kegels
First identify the pelvic floor muscles:
To find them, imagine stopping both the flow of urine, and a bowel movement. The muscles you use to do this are your pelvic floor muscles.
Strengthening:
Gently contract these muscles and hold 10 seconds. Relax before repeating a further 5 times.
Consistency:
Aim to do this exercise 3 times a day.
Consider professional guidance:
This video will take you through a real-time pelvic floor workout.
If you’re unsure about the technique, or if the exercise causes pain or discomfort, consult a doctor or a pelvic health physiotherapist.
Summary
So, men do, in fact, have a pelvic floor — a group of muscles that supports your organs, helps maintain control of your bladder and bowels, and plays a role in sexual function.
Strengthening it with exercises like squats, planks, and Kegels can reduce issues like incontinence and erectile dysfunction.
Train it now, your future self will thank you.
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