Pelvic Floor Exercises for Men: A Practical Guide

What is the pelvic floor?

The pelvic floor is a sling of muscles that runs from the pubic bone to the base of the spine. In men it supports the bladder and bowel and plays an important role in sexual function, including helping to maintain erections and control ejaculation. Like any muscle group, it can be strengthened with regular exercise.

Pelvic floor training is often associated with women after childbirth, but a growing body of evidence suggests it can also help men with erectile dysfunction (ED) and urinary issues.

How the pelvic floor affects erections

During an erection, blood flows into the penis and the pelvic floor muscles help trap it there, keeping the penis firm. Weak pelvic floor muscles may allow blood to drain away too quickly, contributing to difficulty maintaining an erection. Strengthening these muscles can improve rigidity and control.

The benefits may include:

• Better ability to maintain an erection
• Improved ejaculatory control
• Reduced post-urination dribbling
• Greater awareness and confidence

For background on how erections work, see erectile dysfunction explained.

Finding the right muscles

Before exercising, you need to locate the correct muscles. Two common methods:

• The urine test: While urinating, try to stop the flow midstream. The muscles you use are your pelvic floor. Do this only to identify them, not as a regular exercise.
• The wind test: Imagine trying to stop yourself from passing wind. The tightening sensation involves the same muscles.

Be careful not to clench your buttocks, thighs or stomach instead.

A simple daily routine

Once you can find the muscles, try this approach:

• Slow squeezes: Tighten the muscles, hold for a few seconds, then relax fully. Repeat several times.
• Quick squeezes: Tighten and release rapidly to build responsiveness.
• Build gradually: Start with short holds and a few repetitions, increasing as the muscles strengthen.
• Stay consistent: Aim for a few short sessions each day. You can do them sitting, standing or lying down, and no one will know.

Results take time, often a few weeks to a couple of months, so patience and consistency matter more than intensity.

Combining with other approaches

Pelvic floor exercises work well as part of a wider plan. A healthy diet, regular aerobic exercise, good sleep, limited alcohol and not smoking all support erectile function. If ED persists, a doctor may also suggest PDE5 inhibitors such as sildenafil or tadalafil, which can be used alongside lifestyle measures. These must never be combined with nitrate medicines, and you should read the patient information leaflet first.

You can browse the erectile-dysfunction range or compare tablets in Tadalafil vs Sildenafil.

When to seek help

Pelvic floor exercises are safe for most men, but if ED is persistent it deserves a proper assessment, partly because it can be an early sign of cardiovascular issues. A doctor or specialist physiotherapist can confirm your technique and rule out other causes.

Strengthening your pelvic floor is a free, low-risk habit that may bring real benefits, on its own or alongside other treatments.

General information only — not medical advice. Always read the patient information leaflet and consult a doctor or pharmacist before starting any medication.