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Pelvic floor exercises for men

Whakangungu pae papatoiake mā ngā tāne

People often talk about the importance of pelvic floor exercises for women. But a strong pelvic floor is equally as important for men, particularly for those with urinary problems.

Pelvic floor exercises aim to improve your muscle tone. A health professional may have recommended that you strengthen your pelvic floor muscles (PFMs). Or you might feel that you have or are at risk of pelvic floor problems.

Exercising your PFMs can help to:

Find your pelvic floor muscles

The first step is to correctly identify the muscles:


Do the contraction exercise described above daily for the best improvement possible. Long contractions of the muscle (up to 10 seconds) combined with short fast contractions (10 times for one second) work the best to get your pelvic floor strong with great control. At first you may need to perform these exercises while sitting or lying down. As your muscles strengthen, you can move on to exercising standing up.

As with any muscle training activity, start with what you can achieve and progress from there. Over time, increase both how long you hold the contraction for as well as how many times you repeat the exercise in a row.

If you're having trouble identifying the correct muscles or you aren't sure if you're doing the exercises correctly, seek professional advice from a continence advisor or pelvic floor physiotherapist.

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Written by HealthInfo clinical advisers. Last reviewed April 2023.


Page reference: 223765

Review key: HIURS-53047