Pelvic floor exercises for men

Pelvic floor exercises for men: increase erection, reduce pain and regain control

The pelvic floor is a powerful network of muscles at the bottom of the pelvis. It holds organs in place (bladder, bowel, prostate), controls urine and bowel movements, and plays an important role in erection, ejaculation and pleasure. When the muscles are weak, uncoordinated or too tight, you may experience erectile dysfunction, urine leakage, pelvic pain or reduced sexual performance. Pelvic floor exercises for men are a targeted way to restore control, strength and flexibility.

For many, it makes sense to see the pelvic floor as a “volume knob” – not an on/off switch. It should be able to turn up, down and completely off. I’ll help you find the fine motor skills so you can both activate effectively and release completely without discomfort.

Anatomy – short and useful

The pelvic floor consists of several muscles, including the levator ani and the bulbospongiosus and ischiocavernosus muscles. The latter helps to push blood into the bulging organs and keep it there – this is essential for erection. Nerves (including the pudendal nerve) provide signals so that muscles can tense and release precisely. The perineum (the area between the scrotum and rectum) is a good place to feel the movement; this is where you feel the lift when you squeeze correctly.

I use simple imagery and biofeedback to connect anatomy with the experience in the body, so you can quickly feel the difference and repeat what works.

Interaction with breathing and blood circulation

Your breathing affects the pelvic floor: when you breathe in, it lowers slightly, and when you breathe out, it lifts. That’s why breathing is an important part of proper pelvic floor training. Good circulation and nerve function are equally important – this is where the combination of exercises, lifestyle and targeted treatment yields results.

In practice, I teach you to use calm, deep breaths to reduce unnecessary tension and create a stable “platform” for the kink. This improves blood flow to the penis and abdomen and makes the workout more effective – especially for erectile dysfunction and pain where the nervous system easily becomes overactive.

When do men benefit from pelvic floor exercises?

• Erectile dysfunction(erectile dysfunction) – improved vein closure and control can improve erection.
• Urinary leakage (stress and urgency incontinence) – especially after prostate surgery or when coughing, sneezing and playing sports.
• Chronic pelvic pain (CPPS) and irritation of the pudendal nerve – increased coordination and relaxation reduces pain.
• Premature ejaculation – better muscle control and body awareness for more control.
• Decreased pleasure or “dead” sensation in the abdomen – better blood flow and neuromuscular control.
• After abdominal surgery (e.g. prostate) – faster recovery of continence and function.

I meet many men who have often struggled long and silently. It’s not weakness to seek help – it’s empowerment. My job is to make it safe, concrete and manageable so you can move forward.

When shouldn’t you just do more “squats”?

Not everyone needs to strength train their pelvic floor. If the muscles are already too tense (overactive pelvic floor), hard squeezing can make the pain worse. Signs can be:

• Pain when sitting, after sex or when ejaculating.
• Difficulty starting or emptying urine/stool completely without pushing.
• Sensation of constant tension in the abdomen, groin or perineum.

In these cases, I start with relaxation, breathing, mobility and neuromodulation – only then strength and coordination. If you experience acute symptoms such as fever, blood in urine/feces or new severe pain, consult a doctor before exercising.

How to find your pelvic floor

Imagine you want to hold in a fart while stopping the stream of urine – without squeezing your buttocks, thighs or holding your breath. You should feel a subtle inward/upward “lift” at the perineum. A mirror, a hand on your stomach and calm breathing will help.

The “stop test” during urination can be used once to feel which muscles stop the stream – but do not exercise with repeated stops during urination. It can irritate the bladder.

In the clinic, I use ultrasound scanning as biofeedback so you can see the muscles working. This makes learning faster and safer. An additional physical cue can be to feel the scrotum being pulled slightly towards the body or the penis shaft lifting slightly – without tightening your stomach.

Proper technique in pelvic floor exercises for men

Activation: pinch and lift

• Stand in a quiet position (lying or sitting at first).
• Breathe in through your nose. On the exhale: squeeze 30-70% of your maximum force as if you want to lift your perineum inwards/upwards.
• Hold without tensing your buttocks, thighs or stomach.
• Think “narrow and high” in the pelvis – not “big and hard” in the rest of the body.

Breathing and core

• Avoid holding your breath. Think “soft belly – calm exhalation”.
• The pelvic floor works together with the diaphragm. Calm, deep breathing makes your activation more precise.
• Leave your shoulders and jaw relaxed – unnecessary tension often lifts all the way up.

Relaxation: let go completely

• Release the clench slowly and feel your perineum lower again.
• Relaxation is just as important as activation. Without full release, pain and cramping can easily occur.
• Finish each set with 2-3 calm breaths, consciously letting go completely.

Pelvic floor exercises for men – my basic training program

Start slowly. Quality before quantity. Here’s an evidence-based framework that I customize individually:

1) Slow squats (endurance and control)

• 8-12 repetitions x 3 sets
• Hold each pinch for 6-10 seconds
• Pause 6-10 seconds between repetitions
• 1-2 times daily

2) Fast flicks (reflex and closing ability)

• 10 quick squeezes in 1-2 seconds per squeeze
• 3 sets, 1-2 times daily

3) Position progression

• Week 1-2: lying down
• Week 3-4: sitting
• Week 5-6: standing and moving (walking, stairs)

4) Functional use

• Squeeze lightly before coughing, sneezing or lifting (to prevent leakage).
• Build short squeezes into everyday situations: after brushing teeth, at stoplights, after exercise.

Most people notice changes after 4-6 weeks, and clear effects after 8-12 weeks. Continuity is key. I follow up and adjust the pace, repetitions and difficulty so you’re always training at the right level.

Specific training for your goals

Erectile dysfunction (ED)

Pelvic floor exercises for men with ED target the ischiocavernosus and bulbospongiosus that help “keep the blood in the stick”. Focus: slow squats for endurance and short explosive squats for vein closure.

• 3-4 days/week of basic training + 2 days of circuit training (cycling, walking, rowing) 20-30 min.
• Supplement with hip and glute exercises for blood circulation and pelvic stability.

I often combine the training with focused shockwave therapy and EMTT to stimulate blood vessel and tissue healing, and neuromodulation to improve nerve signaling. This has a synergistic effect – especially in vascular ED. I always coordinate with any medical treatment to give you a realistic and measurable plan.

Urinary incontinence and after prostate surgery

Timing and technique are key here. Train both before and after surgery (“prehab” and “rehab”). I teach you “the knack” – a quick pre-knee before cough/ sneeze – and endurance knees for daily checks.

• Start with short, frequent sets several times a day and gradually increase.
• Learn urge control (calm breathing, shifting focus, a short pinch) for sudden urges to urinate.

Dribbling after urination is also common. Here I teach you a gentle “milk technique” with a short squeeze and a slight lift of the abdomen after emptying, so the last drops are released without pressure.

Chronic pelvic pain (CPPS) and the pudendal nerve

Here I rarely start with “more pinch”. First, I dampen overactivity and sensitivity:

• Diaphragmatic breathing (5-10 min daily) with conscious release in the perineum.
• Gentle stretching of hips and buttocks, nerve mobilization (pudendal nerve glides/nerve slides) and body scan.
• Neuromodulation in the clinic to calm the nervous system alarm.

I then introduce controlled, low-intensity squeezes with full release in between – to relearn normal function without triggering pain. We work on pacing so you avoid flare-ups and still move forward.

Premature ejaculation and sexual stamina

Pelvic floor training can improve timing and body awareness. I work with pinch/release in different arousal levels, breath coordination and psychosexual counseling to give you tools both physically and mentally.

I often incorporate stop-start principles and conscious relaxation between squeezes so you learn to regulate the intensity and stay within a comfortable threshold.

Typical errors – and how I fix them

• Holding your breath – the solution: rhythmic, calm exhalation.
• Tightening the buttocks/thighs/stomach instead of the pelvic floor – the solution: lower intensity, biofeedback, ultrasound.
• Training too hard and too often – the solution: 1-2 programs daily is enough, quality counts.
• Exercising while urinating – the solution: only as a one-time test, never as an exercise.
• Forgetting to let go – the solution: dedicated “relaxation reps” after each set.
• Sitting slumped – the solution: neutral posture with free breathing makes it easier to activate correctly.

How long does it take?

The nervous system learns quickly – the first improvements can come in 4-6 weeks. Strength and endurance takes 8-12 weeks. After prostate surgery, full control can take months; here I work in a structured and measurable way so you can see progress along the way.

The key is regularity and proper technique. I’ll give you simple at-home tricks to help you stick with it, so your training doesn’t get lost in everyday life.

Home exercises combined with targeted therapy

I offer a combined approach when appropriate:

• Ultrasound scanning to assess muscle thickness, activation and blood flow – and as visual feedback.
• Focused shockwave therapy for vascular and tissue stimulation (especially in ED and Peyronie’s).
• EMTT (electromagnetic transduction therapy) for cell stimulation and pain.
• Neuromodulation to balance the nervous system in pain and overactivity.
• Advice on sleep, stress, medication side effects and fitness – everything that affects the abdomen.

I always tailor the program to your situation and goals. It’s never “one size fits all”.

Lifestyle factors that support your training

• Circuit training 2-3 times a week increases blood flow and aids erection.
• Strength training of the legs and buttocks improves pelvic stability and relief.
• Weight management, less smoking and moderate alcohol improve both ED and incontinence.
• Regular sleep and stress management dampens the sympathetic “alertness” that often strains the pelvic floor.
• Defecation habits: avoid straining. Use a footstool on the toilet and take your time.
• Fluids and caffeine: distribute fluids evenly throughout the day and limit caffeine if you have urgency or frequent urination.

Frequently asked questions about pelvic floor exercises for men

How often should I train?

1-2 daily sessions are typically appropriate. Short, good sessions beat long, so-so sessions. If you’ve had a flare-up day, I prioritize relaxation and breathing.

Can I overtrain my pelvic floor?

Answer. Too much, too hard or without breaks can cause tension and pain. Stick to the program and prioritize relaxation as much as crunches.

I can’t feel the muscles – what should I do?

Start lying down, use steady breathing and light finger pressure on the perineum to feel the movement. In the clinic I use ultrasound so you can see the activation on the screen – it makes a big difference.

Can I do squats during urination?

Only as a one-time test to identify the muscles. As exercise, it’s a no-no – it can irritate the bladder and worsen symptoms.

Do the exercises help with ED?

For many men, yes – especially when combined with circuit training and, when needed, treatment modalities like shockwave and EMTT. The results depend on the cause of ED.

Does age give you a butt?

Muscles and nerves can be trained for life. It may take a little longer, but the effect is real and worth pursuing.

Can I have sex while training?

Usually yes. If you experience pain, I first work with relaxation and gradual exposure so that it becomes safe again.

My approach in the clinic – safe, focused and taboo-free

I know that talking about erection, leakage or pain can be uncomfortable. With me, there is no judgment – only professionalism and solutions. A typical process:

1. Thorough conversation and screening of symptoms, medication and goals.
2. Pelvic floor function tests and ultrasound scans so we know what’s going on.
3. Training and relaxation plan – clear exercises, dose and progression.
4. Possibly combined with shockwave, EMTT and/or neuromodulation.
5. Follow-up with metrics so you can see your progress.

You get a program that fits your everyday life and your body. The goal is simple: more control, less pain, better sex and greater peace of mind. I prioritize discretion and a safe atmosphere from start to finish.

When pelvic floor exercises are not enough – or not right

If you don’t improve after 6-8 weeks, or if symptoms point to overactivity, the strategy needs to be adjusted. This may involve shifting focus to relaxation, addressing nerve sensitivity, adjusting medication in collaboration with your doctor – or adding a combination treatment. I help you make the right choice. If necessary, I recommend further investigation with your GP or urologist.

Next step – get professional help

If you want to get started with pelvic floor exercises for men the right way – without the guesswork – contact me. I offer a safe, effective program of ultrasound biofeedback and targeted training, combined with evidence-based treatments when it makes sense. Whether your goal is better erection, less pain or control over leakage, I’ll find a plan that’s right for you.

I’m based in Copenhagen and help men from the Nordics. Take the first step today – you don’t have to do it alone.

If you are interested in hearing more about how I can help you, you are always welcome to contact me by phone 41 40 08 58 or email michael@msinsight.dk. I’ll get back to you quickly with a customized proposal so we can find the best way forward together.