Pelvic Floor Exercises for Men: A Guide to Strengthening Control and Confidence

Picture this: You’ve been dealing with some frustrating sexual issues—maybe lasting longer in bed, maintaining strong erections, or just wanting to feel more confident in the bedroom. 

In your search for answers online, a common recommendation keeps popping up: “pelvic floor exercises for men.” But what does that mean, exactly? How can these exercises help? Where do you even start?

If you’re feeling confused or unsure about pelvic floor exercises, you’re not alone. Most men think they are just for women, and don’t know how these exercises can make a big difference in your sex life. 

The truth is, a strong pelvic floor can be life-changing for your sexual stamina. In this guide, you’ll discover what pelvic floor exercises are, why they matter, and practical steps to get started today. Let’s go….

Understanding Pelvic Floor Muscles In Men

To start building control and stamina, it helps to know what pelvic floor muscles are. In simple terms, your pelvic floor muscles form a supportive “hammock” that stretches from your tailbone to your pubic bone. These muscles play a critical role in sexual health, bladder control, and core stability.

For men, strong pelvic floor muscles contribute to improved endurance, helping with ejaculation control, and maintaining firm erections. Think of your pelvic floor as part of your core—strengthening it is just as important as working out other muscles, especially when it comes to sexual stamina and confidence.

The Benefits of Pelvic Exercises for Men To Improve Sexual Stamina and Health

Strengthening your pelvic muscles can lead to significant improvements in several areas:

• Enhanced Control Over Ejaculation: For many men, managing their ejaculation can be very challenging. Pelvic floor exercises improve muscle control in the pelvic region, allowing you to hold off on ejaculation until you’re ready. By practicing exercises like Kegels and reverse Kegels, you’ll build up the muscle endurance needed to last longer and enjoy greater intimacy.
• Better Erection Quality: Strong pelvic floor muscles help maintain blood flow to the penis during arousal, which supports stronger and longer-lasting erections. When these muscles are weak, it becomes harder to trap blood in the penis, which can affect erection quality. Regularly practicing pelvic floor exercises strengthens these muscles, providing more consistent blood flow control and leading to improved erection strength and duration over time. It’s a natural, non-invasive way to support sexual health without needing medication or other interventions.
• Increased Body Awareness: Beyond performance improvements, pelvic floor exercises also foster a deeper awareness of the body. By regularly engaging these muscles, you become more attuned to sensations in the pelvic area, gaining a better sense of when muscles are contracting, relaxing, or holding tension. This heightened awareness can help reduce stress or anxiety during intimate moments, as you’ll feel more in control of your body’s responses. Increased body awareness can also support mindfulness, helping you stay present and fully engaged during intimacy, enhancing the overall experience.
• Increased Sexual Energy: Just like how working out in the gym gives you more physical energy, strengthening your pelvic floor muscles gives you more sexual energy.
• Experience New Levels Of Pleasure: When you can squeeze and relax your pelvic floor consciously, you will be amazed at the new levels of sensation you experience.

The Main Takeaway: By strengthening your pelvic floor as a man, you will see real improvements in your sexual performance, confidence, and stamina. 

Support Bladder and Prostate Health with Pelvic Exercises

Strengthening your pelvic floor doesn’t just have sexual performance benefits. It’s also good for your health!

• Bladder Control and Confidence: Stronger pelvic floor muscles also play a crucial role in bladder control. If you experience leaks during physical activity or frequent urges, these exercises can help by building control and reducing symptoms.
• Benefits for Prostate Health: Supporting prostate health becomes more important as men age. A strong pelvic floor not only helps with bladder control but can also support prostate function and reduce potential health issues later in life.

How to Do Pelvic Exercises for Men: Step-by-Step Guide

Identifying Your Pelvic Muscles

To get started, you first need to identify your pelvic floor muscles. Try stopping the flow of urine midstream—those are your pelvic floor muscles at work. This feeling of contraction is the basis of all pelvic floor exercises, so practice it a few times to get familiar with the sensation.

Pelvic Floor Exercises for Men: Techniques to Build Strength and Control

1. Kegels For Men to Improve Stamina

• How to Do It: Tighten your pelvic floor muscles as if you’re stopping urine flow. Hold the contraction for 5 seconds, then relax for 5 seconds. Aim for 10 repetitions.
• Frequency: Practice Kegels 2-3 times daily. As you build strength, work up to holding for 10 seconds.

2. Reverse Kegels to Reduce Tension

• How to Do It: Unlike basic Kegels, reverse Kegels focus on relaxing the pelvic floor muscles. Try to push these muscles outward, as if releasing urine or gas.
• Benefits: This technique helps reduce tension in the pelvic muscles, giving you more control and flexibility.

3. Bridge Exercise for Core and Pelvic Floor Strength

• How to Do It: Lie on your back with knees bent, feet flat on the floor. Tighten your pelvic floor and lift your hips to form a straight line from shoulders to knees. Hold for 5 seconds, then lower.
• Reps: Start with 10 repetitions, working up to 15 as you get stronger.

4. Quick Flicks for Reflex Control

• How to Do It: Quickly contract and release your pelvic floor muscles. This exercise trains your muscles for faster reflexes.
• Frequency: Do 10-15 quick flicks, aiming for 2–3 sets. Quick flicks are useful for situations where immediate control is needed.

5. Do Pelvic Floor Exercises Consistently

To see lasting results, make pelvic floor exercises part of your daily routine. Try doing a few Kegels while brushing your teeth or quick flicks while waiting at a red light. Over time, these small habits will build strength, control, and stamina.

For more support and direction, join the Last Longer System.

Practical Tips for Sticking with Your Pelvic Routine

• Start Small and Be Consistent: Begin with a few minutes each day and increase reps as you build strength. Integrate exercises into your daily routine, such as practicing Kegels while waiting in line or sitting at your desk.
• Track Your Progress for Motivation: Noting changes in symptoms or improvements in control can help you stay motivated. Keep a simple log of your exercises and any progress you notice, whether in sexual performance or bladder control.
• Be Patient for Lasting Results: Remember, pelvic floor strength doesn’t happen overnight. Patience and consistency are key—each day builds toward improved control and confidence.

Mistakes Men Make When Trying to Strengthen Their Pelvic Floor

Here’s a look at some of the most frequent errors men make when trying to strengthen their pelvic floor, and how to avoid them for the best results.

1. Overworking the Pelvic Floor Muscles

One of the most common mistakes is overdoing the exercises, thinking that more repetitions or longer holds will lead to faster results. However, just like any other muscle group, the pelvic floor muscles need rest to strengthen effectively. Overworking these muscles can lead to fatigue, strain, or even pain, ultimately slowing down progress. Start with a manageable number of reps and gradually build up as your strength improves.

2. Engaging the Wrong Muscles

Another frequent error is using the wrong muscles during pelvic floor exercises. It’s easy to accidentally engage the glutes, abs, or thighs when performing Kegels, especially if you’re unfamiliar with the feeling of a true pelvic floor contraction. This can reduce the effectiveness of the exercises and even lead to unnecessary tension in other areas. Focus solely on the pelvic floor and try to avoid tensing any other muscle groups.

3. Holding Your Breath

Breath control is essential during pelvic floor exercises. Many men unknowingly hold their breath while doing any form of sexual movement, which makes it more difficult to isolate the proper muscles. Instead, try to breathe consistently and consciously. Inhale as you prepare to engage the pelvic floor, and exhale slowly as you hold and release the contraction.

4. Inconsistent Practice

Consistency is key to seeing results with pelvic floor exercises, yet many men skip days or stop altogether when they don’t see immediate changes. Building pelvic floor strength takes time and persistence, and even a few minutes of consistent practice each day can make a difference. Establish a regular routine, like doing them at specific trigger points during your day, to help make these exercises a habit.

Common Myths About Pelvic Exercises for Men

Myth #1: Pelvic Floor Exercises Are Only for Women

Pelvic floor exercises are often associated with women, but they’re equally beneficial for men, especially for sexual and bladder health.

Myth #2: These Exercises Won’t Make a Difference

Some may think pelvic exercises won’t impact issues like premature ejaculation or erectile function. However, you’re wrong. Research clearly shows that pelvic floor exercises can improve control, performance, and endurance.

Myth #3: You Only Need These Exercises If You Have Issues

Pelvic floor exercises benefit all men, regardless of age or current health status. A strong pelvic floor supports long-term health, confidence, and control.

Take Control with Pelvic Exercises for Men

Strengthening these muscles can quickly and effectively improve your sexual performance, enhance bladder control, and support prostate health.

Ready to see results? Start small, stay consistent, and give it a few weeks. For further resources, join the Last Longer System.