Exercises for the Pelvic Floor

Exercises for the Pelvic Floor

Exercises for the Pelvic Floor

Ready to embark on your journey to a healthier pelvic floor? Here are some exercises that you can integrate into your workout routine to target this important region.


Kegel exercises are perhaps the most well-known pelvic floor workout. They involve contracting and relaxing the muscles used to control your urinary flow. Start by finding the muscles you use to stop urinary flow midstream. Once located, practice contracting these muscles for several seconds, then releasing. Aim for three sets of 10-15 repetitions per day.


Bridges primarily work the glutes and lower back, but also engage the pelvic floor as a stabilizing muscle. Lie on your back with knees bent and feet flat on the floor. Lift your hips off the ground, keeping your back straight, then lower them back down. Do three sets of 10-12 repetitions.


Squats are a compound exercise that activate the muscles in the lower body, including the pelvic floor. Stand with feet shoulder-width apart, lower your body as if sitting in a chair, then push back up to the starting position. Complete three sets of 8-10 reps.


Planks are a core-strengthening exercise that involve maintaining a position similar to a push-up but with your forearms on the ground. Hold this position for 30-60 seconds, engaging your core and pelvic floor muscles.

Incorporating Pelvic Workouts into Your Fitness Routine

Consistency is key to reaping the benefits of pelvic floor exercises. Here's how you can effectively integrate them into your existing fitness regimen.

Tips for Integrating Pelvic Workouts

Incorporate pelvic floor exercises at the beginning or end of your regular workouts. Alternately, set specific times throughout the day to perform a set of Kegels. Many find that associating them with daily routines, such as brushing teeth, can help establish a habitual practice.

Frequency and Duration Recommendations

For beginners, aim to perform pelvic floor exercises at least three to four times a week. Gradually increase to daily sessions as you become more comfortable with the exercises. Each session should last no more than 10-15 minutes.

Common Mistakes and Tips for Success

While pelvic workouts can be simple, they are often prone to common mistakes. Here’s how to navigate them for optimal effectiveness.

Avoiding Excessive Straining

It's essential to avoid overexerting the pelvic muscles. If you find that you need to strain excessively to complete an exercise, you may be engaging the wrong muscles or pushing yourself too hard. Focus on quality over quantity.

Proper Breathing Techniques

Breath control during pelvic workouts is critical. Inhale deeply through your nose, expanding your belly, then exhale through your mouth, drawing your navel toward your spine, as you perform the exercise. This breathing pattern can help engage your pelvic floor muscles more effectively.

Progression and Challenging Yourself

Like any muscles, the pelvic floor muscles require progressive overload to grow stronger. As your exercises become easier, challenge yourself by adding more repetitions, holding each contraction for longer, or incorporating resistance through exercise bands.


Caring for your pelvic floor should be a key component of any man's health and fitness journey. By understanding the importance of this often-neglected area and committing to a routine of targeted exercises, you can bolster your core strength, improve your balance and posture, enhance sexual performance, and fend off urinary incontinence.

Embarking on a holistic approach to fitness by including pelvic workouts is not only for older men but is valuable for men of all ages. Incorporating these exercises into your daily life can lead to a more robust and resilient body, ensuring you’re equipped for an active lifestyle and all the activities you enjoy. Start by integrating these exercises gradually, and over time, you'll notice improvements that contribute to your overall health and well-being.

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