Complete Guide to Pelvic Floor Exercises for Men

Pelvic floor exercises for men are scientifically proven to improve erectile function, enhance ejaculatory control, and boost overall sexual performance. Unlike pills or devices, these exercises work by strengthening the muscles that control blood flow, erection firmness, and ejaculation timing.

In this comprehensive guide, you'll learn everything about pelvic floor training—from basic techniques to advanced protocols that deliver measurable results.

What Are Pelvic Floor Exercises for Men?

Your pelvic floor is a network of muscles stretching from your pubic bone to your tailbone, supporting your bladder, bowel, and sexual organs. These muscles play critical roles in:

• Erection hardness: Ischiocavernosus and bulbocavernosus muscles trap blood in the penis
• Ejaculatory control: The external urethral sphincter delays ejaculation
• Urinary continence: Preventing leakage during physical activity
• Core stability: Supporting posture and lower back health

When these muscles are weak or uncoordinated, men experience erectile dysfunction (ED), premature ejaculation (PE), urinary incontinence, and reduced sexual satisfaction.

The Science Behind Pelvic Floor Training

A landmark 2005 study published in BJU International found that 40% of men with chronic ED regained normal erectile function after just 3 months of pelvic floor exercises, compared to only 10% in the control group.

Research in the Journal of Sexual Medicine (2014) demonstrated that men with premature ejaculation increased their intravaginal ejaculatory latency time (IELT) by 267% after 12 weeks of targeted pelvic floor training.

These results occur because strengthening the pelvic floor:

• Increases blood flow to erectile tissue
• Improves muscle control over ejaculation
• Enhances proprioception (body awareness) during sex
• Reduces performance anxiety through mastery

Types of Pelvic Floor Exercises for Men

1. Kegel Exercises (The Foundation)

Kegels strengthen the bulbocavernosus and pubococcygeus muscles—the primary muscles controlling erection and ejaculation.

Basic Kegel Technique:

1. Identify the muscles by stopping urine mid-stream (only for identification, not regular practice)
2. Contract those muscles for 3-5 seconds
3. Relax for 3-5 seconds
4. Repeat 10-15 times, 3 sets daily

Progression: Increase hold time to 10 seconds, add 100+ daily reps over 12 weeks.

👉 Learn the full technique: How to Do Kegel Exercises for Men: Step-by-Step Guide

2. Reverse Kegels (Essential for Balance)

While standard Kegels strengthen, reverse Kegels teach relaxation—critical for preventing muscle tension that contributes to PE and pelvic pain.

Reverse Kegel Technique:

1. Instead of contracting, gently "push out" as if urinating or passing gas
2. Hold the relaxed state for 5-10 seconds
3. Return to neutral (not contracted)
4. Repeat 10 times, 2 sets daily

Why it matters: Many men over-tighten their pelvic floor, creating hypertonic muscles that trigger premature ejaculation. Reverse Kegels restore balance.

3. Quick Pulse Kegels (For Rapid Control)

Quick pulses train fast-twitch muscle fibers for emergency ejaculatory control during sex.

Technique:

1. Rapidly contract and release the pelvic floor
2. 1 second on, 1 second off
3. Perform 20-30 pulses per set
4. 3 sets daily

Use case: Deploy during sex when approaching climax to delay ejaculation.

4. Bridge Pose (Glute-Pelvic Floor Integration)

This yoga-inspired exercise activates the pelvic floor while strengthening the glutes and lower back.

Technique:

1. Lie on your back, knees bent, feet flat
2. Squeeze your pelvic floor muscles
3. Lift your hips toward the ceiling while maintaining the squeeze
4. Hold for 10 seconds
5. Lower slowly
6. Repeat 10-15 times

Benefits: Improves thrusting power, endurance, and pelvic floor coordination.

5. Squats (Functional Strength)

Deep squats activate the entire pelvic floor and improve hip mobility—both critical for sexual performance.

Technique:

1. Stand with feet shoulder-width apart
2. Lower into a deep squat (thighs parallel to floor)
3. At the bottom, consciously engage your pelvic floor
4. Rise while maintaining engagement
5. Repeat 15-20 times, 3 sets

Advanced: Add weights once bodyweight squats feel easy.

6. Dead Bug Exercise (Core-Pelvic Coordination)

Trains anti-extension strength and pelvic floor stability during movement.

Technique:

1. Lie on back, arms extended toward ceiling
2. Knees bent at 90 degrees
3. Engage pelvic floor
4. Slowly extend right arm overhead while straightening left leg
5. Return to start, repeat opposite side
6. 10 reps per side, 3 sets

Why it works: Sexual performance requires coordinated core and pelvic floor activation—this exercise builds that pattern.

The 12-Week Progressive Training Program

Weeks 1-4: Foundation Phase

Goal: Learn proper technique, build awareness

• Daily: 3 sets of 10 basic Kegels (5-second hold)
• Daily: 2 sets of 10 reverse Kegels
• 3x/week: Bridge pose (10 reps)
• Total time: 10-15 minutes/day

What to expect: By week 4, you should easily identify and control your pelvic floor.

Weeks 5-8: Strength Phase

Goal: Build endurance and power

• Daily: 4 sets of 15 Kegels (7-second hold)
• Daily: 3 sets of 20 quick pulse Kegels
• Daily: 2 sets of 10 reverse Kegels
• 4x/week: Squats (15 reps, 3 sets)
• 4x/week: Dead bugs (10 per side, 3 sets)
• Total time: 20-25 minutes/day

What to expect: Noticeable improvements in erection firmness and ejaculatory control.

Weeks 9-12: Performance Phase

Goal: Peak sexual performance

• Daily: 5 sets of 20 Kegels (10-second hold)
• Daily: 3 sets of 30 quick pulse Kegels
• Daily: 3 sets of 10 reverse Kegels
• 5x/week: Squats (20 reps, 4 sets, add weight)
• 5x/week: Dead bugs (15 per side, 3 sets)
• 3x/week: Bridge pose (15 reps, hold for 15 seconds)
• Total time: 25-30 minutes/day

What to expect: Maximum control, harder erections, 3-5x longer stamina.

Best Practices for Maximum Results

1. Consistency Over Intensity

Studies show daily practice yields better results than sporadic intense sessions. Even 10 minutes daily outperforms 60 minutes twice a week.

2. Progressive Overload

Like any muscle, your pelvic floor adapts to training. Gradually increase:

• Hold duration (3s → 10s)
• Repetitions (10 → 30+)
• Sets (3 → 5)
• Exercise difficulty (basic Kegels → weighted squats)

3. Breathe Properly

Never hold your breath during pelvic floor exercises. Inhale through your nose, exhale through your mouth. Proper breathing prevents unnecessary tension.

4. Combine with Lifestyle Factors

Pelvic floor exercises work best when combined with:

• Regular cardio (improves vascular health)
• Adequate sleep (optimizes testosterone)
• Stress management (reduces cortisol)
• Healthy diet (supports blood flow)

5. Use Technology

Apps like SizeMatters provide:

• Progress tracking
• Personalized programs based on your goals
• LiDAR-based measurement to quantify gains
• Reminder notifications
• Community support

Common Mistakes to Avoid

❌ Mistake 1: Holding Your Breath

Holding breath increases intra-abdominal pressure, undermining pelvic floor engagement.

Fix: Consciously breathe throughout every exercise.

❌ Mistake 2: Flexing Other Muscles

Engaging abs, glutes, or thighs reduces pelvic floor isolation.

Fix: Place a hand on your abdomen—it should stay relaxed during Kegels.

❌ Mistake 3: Only Doing Kegels

Kegels alone create imbalance. You need reverse Kegels, stretches, and functional movements.

Fix: Follow the complete 12-week program.

❌ Mistake 4: Expecting Overnight Results

Muscle adaptation takes time. Clinical studies show most men need 4-8 weeks for noticeable improvements.

Fix: Commit to 90 days before judging effectiveness.

❌ Mistake 5: Neglecting Rest Days

Overtraining weakens muscles and increases injury risk.

Fix: Take 1-2 rest days per week for advanced protocols.

Frequently Asked Questions

How long before I see results from pelvic floor exercises?

Most men notice improvements in ejaculatory control within 2-4 weeks. Significant erectile function gains typically appear by 6-8 weeks, with peak performance at 12-16 weeks. Consistency is critical—missing days delays progress.

Can pelvic floor exercises cure erectile dysfunction?

For men with mild to moderate ED caused by weak pelvic floor muscles, exercises can restore normal function. A 2005 study found 40% of men regained normal erections without medication. However, ED has multiple causes (vascular, hormonal, psychological)—exercises work best for musculoskeletal causes.

How many pelvic floor exercises should I do daily?

Beginners: 3 sets of 10 reps (5-second hold)
Intermediate: 4-5 sets of 15-20 reps (7-10 second hold)
Advanced: 5+ sets of 20-30 reps (10-second hold) plus quick pulses and functional exercises

Total daily volume: 30-150 contractions depending on experience level.

Can I do too many Kegels?

Yes. Overtraining creates hypertonic (overly tight) pelvic floor muscles, causing pelvic pain, urinary issues, and ironically, worse ejaculatory control. Balance strength training with reverse Kegels and rest days.

Do pelvic floor exercises increase size?

Pelvic floor exercises strengthen muscles around the penis, improving erection hardness and angle—making you appear larger when erect. They don't permanently increase flaccid or erect length. For comprehensive size training, combine pelvic floor work with stretching protocols.

Should I do pelvic floor exercises before or after sex?

Daily training: Do your regular sets in the morning or afternoon—not right before sex (fatigued muscles perform poorly).
During sex: Use quick pulse Kegels strategically when approaching climax to delay ejaculation.

Can pelvic floor exercises help with premature ejaculation?

Absolutely. Multiple studies confirm pelvic floor training significantly increases ejaculatory latency time. Men with PE gained an average of 3-4 minutes of control after 12 weeks of training. The key is combining strength work (standard Kegels) with relaxation training (reverse Kegels).

Measuring Your Progress

Track these metrics to quantify improvement:

Strength Metrics

• Maximum hold time (aim for 10+ seconds)
• Repetitions per set (aim for 20-30)
• Daily volume (aim for 100+ contractions)

Performance Metrics

• Erection firmness (1-10 scale)
• Ejaculatory latency time (minutes from penetration to ejaculation)
• Erection angle (degrees from horizontal—higher = stronger pelvic floor)
• Urinary control (can you stop mid-stream easily?)

Recovery Metrics

• Time to second erection (shorter = better vascular/muscular health)
• Morning erection frequency (4-5 per week is optimal)

Pro tip: Use the SizeMatters app to track these metrics automatically with LiDAR measurement and progress charts.

When to See a Healthcare Provider

Consult a urologist or pelvic floor physical therapist if:

• No improvement after 12 weeks of consistent training
• Pain during exercises (may indicate hypertonicity)
• Erectile dysfunction accompanied by pain, curvature, or Peyronie's disease
• Urinary issues worsen
• You have prostate problems or recent surgery

Combining Pelvic Floor Exercises with Other Approaches

For maximum sexual performance, integrate pelvic floor training with:

Cardiovascular Exercise

Cardio improves endothelial function (blood vessel health), enhancing erection quality. Aim for 150 minutes/week of moderate-intensity exercise.

Mindfulness Training

Research shows mindfulness meditation reduces performance anxiety and improves sexual satisfaction. Combine with pelvic floor exercises for comprehensive performance enhancement.

Stretching Protocols

Gentle penile stretching (when combined with pelvic floor exercises) may improve flaccid length and erect angle. Always use proper technique to avoid injury.

Nutrition Optimization

Foods high in nitric oxide precursors (beets, leafy greens, dark chocolate) support vascular health and complement exercise benefits.

Your Daily Pelvic Floor Routine (Week 1 Template)

Morning (5 minutes)

• 3 sets of 10 basic Kegels (5-second hold, 5-second rest)
• 2 sets of 10 reverse Kegels (5-second hold)

Afternoon (5 minutes)

• 2 sets of 20 quick pulse Kegels
• 10 bridge poses (10-second hold)

Evening (5 minutes)

• 3 sets of 10 basic Kegels
• 2 sets of 10 reverse Kegels
• 5 minutes of mindful breathing

Total: 15 minutes spread throughout the day
Frequency: 7 days/week for first 4 weeks

The Bottom Line

Pelvic floor exercises for men are one of the most effective, evidence-based interventions for improving erectile function, ejaculatory control, and overall sexual performance. Unlike pills or devices, these exercises:

✅ Have no side effects
✅ Improve multiple aspects of sexual health simultaneously
✅ Build long-term strength and control
✅ Cost nothing (or minimal with app support)
✅ Are backed by peer-reviewed clinical research

The key to success is consistency and progression. Start with the foundation phase, follow the 12-week program, track your metrics, and adjust based on results.

Start Your Pelvic Floor Training Today

The SizeMatters app provides personalized pelvic floor training programs based on your current function and goals:

• LiDAR-based measurement tracking
• Progressive 12-week programs
• Exercise reminders and coaching
• Private, on-device data storage
• Evidence-based protocols

Ready to take control of your sexual performance? Download SizeMatters and start your journey toward better erectile function, superior control, and peak confidence.

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Medical Disclaimer: This content is for educational purposes only and is not a substitute for professional medical advice. Consult a healthcare provider before starting any exercise program, especially if you have existing health conditions.

References:

• Dorey G, et al. (2005). Pelvic floor exercises for erectile dysfunction. BJU International, 96(4), 595-597.
• Pastore AL, et al. (2014). Pelvic muscle floor rehabilitation: a narrative review. Minerva Urologica e Nefrologica, 66(2), 119-127.
• La Pera G, Nicastro A. (1996). A new treatment for premature ejaculation: the rehabilitation of the pelvic floor. Journal of Sex & Marital Therapy, 22(1), 22-26.