Kegel and pelvic floor exercises for men: why they're not just for women

Posted 31 October 2026

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Pelvic floor exercises are usually talked about as something for women after pregnancy. But men have a pelvic floor too, and it does some pretty important jobs. Kegel and pelvic floor exercises for men can help with bladder and bowel control, support recovery after prostate surgery and even help with erections.

This guide explains what the pelvic floor does, how to find the right muscles and how to train them, using advice from North Bristol NHS Trust's physiotherapy team. It's general information, not a replacement for advice from a GP or pelvic health physiotherapist. For more on the bigger picture, see our guide to men's health in the UK.

What does the pelvic floor do in men?

Your pelvic floor is a layer of muscles that stretches from your pubic bone at the front to your tailbone at the back. It acts as the muscular support at the base of your pelvis. According to North Bristol NHS Trust, it helps with:

• bladder control
• bowel control
• sexual function
• stabilising the pelvis
• supporting the pelvic organs

Signs your pelvic floor might need some work

Weakness in the pelvic floor is common in men. Symptoms can include leaking urine when you cough, sneeze or laugh, needing the toilet often during the day or night, sudden urges with leaking before you get there, and dribbling just after you've finished peeing. Some men find it harder to control wind, and because the pelvic floor helps maintain erections, weakness can play a part in erectile dysfunction.

Things that can weaken these muscles include prostate or pelvic surgery, radiotherapy to the pelvis, straining on the toilet because of constipation, being overweight and a long-term cough. Some conditions, such as MS, stroke or poorly controlled diabetes, can also affect them.

If you notice any of these symptoms, speak to your GP. They can check what's going on and refer you to a specialist if you need one.

The difference between kegel and pelvic floor exercises for men

People often ask about the difference between kegel and pelvic floor exercises for men. The simple answer is that there isn't one. "Kegels" is just another name for pelvic floor exercises, and it's the term you'll see more often online. Whatever you call them, the technique is the same.

How to do kegel and pelvic floor exercises for men

Step 1: find the right muscles

To find your pelvic floor, tighten your back passage as if you're trying to stop yourself passing wind, and at the same time imagine you're trying to stop yourself peeing. You should feel a squeeze and a lift, pulling up and in. You may notice the base of your penis pull in slightly and your testicles lift a little.

Try not to tighten your thighs or buttocks, and don't hold your breath. After each squeeze, make sure you feel the muscles relax and let go. North Bristol NHS Trust also advises against practising by stopping your flow of urine midstream, as this can interfere with emptying your bladder properly.

Step 2: slow squeezes

1. Breathe in.
2. As you breathe out, tighten your pelvic floor.
3. Go back to breathing normally, but keep holding the squeeze for as long as you can, then relax.
4. Rest for 5 seconds.
5. Repeat 5 times.

As it gets easier, gradually build up how long you hold each squeeze, aiming for 10 seconds, and how many you do.

Step 3: fast squeezes

Tighten your pelvic floor quickly, then let go straight away. Repeat this 10 times, at about one squeeze a second.

How often should you do them?

Do both slow and fast squeezes in each session. As soon as you can, build up to 10 slow and 10 fast squeezes, 3 times a day. It's easiest to start sitting down, then progress to standing as you get stronger. Tying them to something you already do, like brushing your teeth or after meals, helps you remember. The NHS-recommended Squeezy app can send you reminders too.

Kegel exercises for men before and after: what to expect

It's natural to want to know what kegel exercises for men before and after a few months of practice can do. According to North Bristol NHS Trust, it can take 3 to 6 months of regular exercise to build strength in the pelvic floor and hopefully reduce symptoms. Once things have improved, they recommend carrying on with 10 slow and 10 fast squeezes once a day for the rest of your life to keep the muscles healthy.

So don't expect overnight results. Consistency is what makes the difference.

Kegel and reverse kegel exercises for men

You'll often see kegel and reverse kegel exercises for men mentioned together online. A kegel tightens the pelvic floor, while a "reverse kegel" focuses on letting it relax and lengthen. Relaxing properly after each squeeze is already part of the NHS technique above, and it matters just as much as the squeeze itself.

Some men have pelvic floor muscles that are too tight rather than too weak, which can cause pain or problems with the bladder or bowels. If you have pelvic pain, or exercises seem to make your symptoms worse, stop and see your GP or a pelvic health physiotherapist. They can tell you whether you need to strengthen these muscles, relax them, or both.

Are pelvic floor exercises for men and women the same?

The basic idea behind pelvic floor exercises for men and women is the same: find the muscles, squeeze, hold and relax. The anatomy is different, though, so the cues you use to find the muscles are different too. Men are often told to think about stopping wind and lifting the base of the penis, which isn't how women would describe it. The reasons people need them also differ. In men, prostate surgery is one of the most common.

Pelvic floor health and lifting weights

If you train in the gym, your pelvic floor is working whenever you brace for a heavy lift. North Bristol NHS Trust suggests tightening your pelvic floor before you lift anything heavy, cough or sneeze. Keeping a healthy weight helps too, as being overweight can weaken these muscles.

If you notice leaking during heavy lifts, don't ignore it or simply train through it. Speak to your GP, who can refer you to a pelvic health physiotherapist.

Want to help people move and feel better?

Our courses won't qualify you to assess or treat pelvic floor problems. That's the job of GPs and specialist physiotherapists. But if you're fascinated by how the body works and want to help people get fitter and healthier, a career in fitness could be a great fit.

Our Level 2 Gym Instructing course is the quickest way to start. You'll learn human anatomy and physiology, and how to plan and deliver gym-based exercise safely, so you can work in a gym environment and teach group fitness classes. From there, you can progress to our Level 3 Personal Trainer qualification, which most employers look for in Personal Trainers. Part of being a good trainer is knowing when to refer a client to a medical professional, and both courses help you build that understanding.

Both courses are 100% online, so you can study at your own pace. Check the course pages for fees and payment options, call our course advisors on 01202 006 389, or send us an enquiry.