Pelvic floor exercises for men are an important part of improving bladder control and supporting recovery for many patients. Whether symptoms are linked to prostate cancer treatment, pelvic surgery, an enlarged prostate or general weakness within the pelvis, learning to identify the correct muscles and use the right technique can make a real difference.

Professor Francis Chinegwundoh MBE, Consultant Urological Surgeon, appreciates that these concerns can affect daily life, but with regular pelvic floor muscle training, many men can strengthen their body, improve bladder and bowel control, and support sexual function over time.

What is Stress Incontinence?

Stress incontinence means that the bladder leaks urine when put under sudden pressure e.g. coughing, sneezing, laughing, aerobics etc. Weak pelvic floor muscles are one of the main causes of this type of leaking.

It can affect people of all ages but often starts during pregnancy, after childbirth or the menopause when the muscles of the pelvic floor become weak and lose tone. The good news is that once stress incontinence is diagnosed, leakage can usually be improved by exercising the pelvic floor muscles.

What is the Pelvic Floor?

The pelvic floor is a layer of supportive muscle that lies like a sling between your thighs. These muscles lie at the base of the pelvis. The back passage (anus), birth canal (vagina) and urinary passage (urethra) pass down through them.

Functions:

1. Prevent leakage of urine on sudden movements.
2. Support the contents of the pelvis e.g. the bladder, bowel and uterus.
3. They affect the enjoyment of sexual intercourse for both partners.

How to do Pelvic Exercises for Men

The pelvic floor exercise for men may be done in any position, but these may be best to start with:

1. Lying on your back with your knees bent and comfortably apart.
2. Sitting down (leaning forward, resting your elbows on your knees).
3. Standing with feet slightly apart (more difficult).

To contract the pelvic floor muscles:

1. Pull up the muscles around your back passage (as if trying to stop the passage of wind) and at the same time pull up the muscles around your vagina and urinary passage (as if trying to stop passing water). Hold as strongly as possible, then relax and rest for a few seconds.
2. Try not to hold your breath or tighten your buttocks or squeeze your legs together.

Repeat stages 1 and 2 as many times as possible for a couple of minutes or so, several times a day. It is a good idea to empty your bladder before doing the exercises, so why not try doing them after you have passed water while still sitting on the toilet.

It is not advisable to practice “stopping and starting” mid-stream flow of urine. Do not expect too much too soon – weak muscles tire easily.

Lifestyle Tips to Support Bladder and Pelvic Floor Health

• The Counter Brace: If you are about to lift, push, cough, laugh, blow, sneeze or do anything that causes downward pressure, prepare by tightening your pelvic floor muscles beforehand and hold them firmly until the exertion is over.
• Being Overweight: Carrying extra weight places additional strain on the pelvic floor muscles. Reaching and maintaining a healthy weight may significantly improve symptoms.
• Constipation: Straining to open your bowels can stretch and weaken the pelvic floor. A healthy, fibre-rich diet with plenty of fresh fruit, vegetables and wholemeal bread can help reduce constipation naturally.
• Liquid Intake: Aim to drink approximately 1500 to 2000mls (around 6 to 7 mugs) of fluid each day. Do not restrict fluids, as this will not reduce leakage. Drinking too little can irritate the bladder because concentrated urine may worsen symptoms.
• Heavy Lifting: Heavy lifting can put extra strain on the pelvic floor, so repeated lifting should be avoided where possible. If lifting is necessary, tighten your pelvic floor muscles before you begin and keep them engaged until the effort is complete.
• Strenuous Tummy Exercises: Exercises such as sit-ups or double leg lifts can place significant pressure on the pelvic floor. If these cause leakage, they should be avoided.
• Frequency of Bladder Emptying: Try not to empty your bladder too often, as this may reduce bladder capacity over time. Avoid going “just in case” unless necessary. Up to eight times a day is generally considered normal.
• Bladder Emptying: Take your time to empty your bladder fully each time you use the toilet. Sitting properly on the toilet seat, rather than hovering, can help. If you feel your bladder has not emptied completely, try standing up, turning around,

Building Strength Through Daily Pelvic Floor Muscle Training

Like any treatment, the benefits often come with consistency. Building pelvic floor muscle exercises into your daily routine can help strengthen the muscles between the pubic bone and surrounding pelvic area, without overusing the abdomen, knees or other parts of the body.

With patience and practice, these pelvic exercises for men can become a valuable part of long-term bladder control, recovery and confidence. If you need further support, Professor Francis Chinegwundoh MBE offers experienced guidance for men’s pelvic floor exercises tailored to your individual needs.

More Information

You can find additional resources at:

• NHS Urinary Incontinence
• The Bladder and Bowel Community

Ready to Book or Talk Things Through?

Whether you’re ready to make an appointment or simply have questions, we’re here to help. Call +44 (0) 7746 299 121, email mail@urologyconsultant.co.uk or use the contact form.