Pelvic Floor Workout for Men: Benefits, Ways and Alternatives

Erectile dysfunction, potency problems or incontinence are issues that can affect any man. A man can either put up with the situation or do something about it. The good news is that many problems can be managed simply and, above all, successfully with pelvic floor training for men. We explain how.

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Pelvic Floor Training for Men – New Territory for Many

Pelvic floor training for men is still unfamiliar territory for many: “I don't need that.” is the general attitude. However, pelvic floor training is not only for women. Men who suffer from incontinence, have undergone prostate surgery or experience potency problems also benefit from a strong pelvic floor. Why? Pelvic floor training for men strengthens the supporting muscles, improves blood circulation and therefore also enhances potency.

The Pelvic Floor – What Is It?

For the most part, pelvic floor training for men receives very little attention. Many men are not even aware that they have a pelvic floor. If they are, the next question is usually: where is it and what does it do? You cannot see it or feel it directly. Only when it no longer functions properly do the consequences become apparent. However, a man can voluntarily contract, relax and move the pelvic floor. Most importantly, this muscle group can be specifically trained and strengthened just like any other muscle.

What Exactly Does the Pelvic Floor Do?

The pelvic floor is a complex network of muscles, connective tissue, ligaments and tendons. It forms the lower boundary of the pelvic cavity and acts as a support structure for the internal organs. These organs are stabilised during activities such as walking, jumping, lifting, coughing or sneezing. In men, the pelvic floor contains two openings: one for the rectum and one for the urethra. The pelvic floor muscles ensure that these openings can be properly closed.

The Body's Power Centre

The pelvic floor can be described as the body's power centre because it plays a crucial role in overall muscular function and posture. It also has a significant influence on male sexual function. Several pelvic floor muscles, particularly the ischiocavernosus muscle (often referred to as the “erection muscle”) and the bulbospongiosus muscle (sometimes called the “orgasm muscle”), play a central role in erection. They help reduce venous blood outflow from the erectile tissue and therefore contribute to maintaining an erection.

Causes of Pelvic Floor Weakness in Men

The pelvic floor can also weaken in men. Possible causes include:

• heavy physical work,
• prolonged sitting,
• constipation,
• sports such as weightlifting or cycling,
• poor posture,
• being overweight, and
• surgical procedures.

Signs of a Weak Pelvic Floor

Both men and women can suffer from weak pelvic floor muscles. Symptoms include:

• problems with urination,
• pain or a feeling of pressure in the pelvic area,
• back pain, especially in the lower back,
• incontinence of urine or stool, for example when sneezing, coughing or exercising, and
• potency problems.

Weak Pelvic Floor – Weak Erection

Psychological factors, stress or excessive strain can significantly affect erectile function. However, weak pelvic floor muscles can also have a major impact on potency. The weaker the muscles become, the less capable they are of maintaining lasting engorgement and a reliable erection of the penis. The reason is that the pelvic floor muscles help keep blood within the erectile tissue when contracted. If the muscles weaken, blood flows out of the erectile tissue more easily. Effective pelvic floor workout for men helps improve erectile function.

The Male Pelvic Floor and Incontinence

As men age, the body's muscles weaken just as the skin does. Older men in particular often suffer from what is known as stress incontinence. When under strain, weakened muscles can no longer fully control the sphincter muscles, leading to involuntary leakage of urine, stool or wind. A benign enlargement of the prostate, which can begin as early as the age of 35, as well as surgery involving the bowel or prostate, are also factors that frequently affect the pelvic floor.

Pelvic Floor Training for Men – Why?

First and foremost, any symptoms that occur should be medically assessed. Once a diagnosis has been established, many inconveniences caused by a weak pelvic floor can be managed independently. Pelvic floor training for men strengthens the muscles and reduces the risk of incontinence. Training brings movement and oxygen into the body's core and also improves circulation in the lower back region. Ideally, preventive action should be taken before problems arise.

Pelvic Floor Training Exercises for Men

The focus is on movement of the pelvic floor muscles. More specifically, it involves a continuous alternation between contracting and relaxing the muscles. Proper breathing also plays an important role. The best results are achieved through daily training. Whether the exercises are performed lying down, sitting or standing is not particularly important. In pelvic floor therapy, reactive training is becoming increasingly important. In this approach, the pelvic floor muscles are not consciously activated directly but are stimulated naturally through correctly performed exercises. It is best to begin pelvic floor training under the guidance of a physiotherapist.

Pelvic Floor Training with Kegel Balls for Men

A simple and effective pelvic floor workout for men can also be performed using Kegel balls. Yes, you read that correctly. Kegel balls can help and can also be used by men. Another option, particularly for more advanced training, is the use of massive balls. They are likewise made from anti-allergenic stainless steel for implants (implant-grade steel) but are significantly heavier, making them a greater challenge. Used rectally/anally, they stimulate the prostate, enhance erection and train the pelvic floor muscles through repeated contraction and relaxation with very little effort. However, there are several important points to consider.

How Do Kegel Balls Work as Pelvic Floor Training for Men?

Kegel balls are hollow spheres containing a solid ball inside. Movement causes the inner ball to oscillate, generating vibration. Men use Kegel balls rectally or anally. These vibrations stimulate surrounding nerves and train the muscles of the genital and anal regions, while also providing particularly intensive stimulation of the prostate.

Which Kegel Balls Are Suitable for Men?

First of all, it is important to choose the right Kegel ball. The market offers a huge variety, but not all products are suitable for men. Material selection is already a decisive factor. Many lower-quality silicones absorb odours and become discoloured – which is particularly unhygienic for anal use. In addition, silicone is not ideal for prolonged use inside the body. Its softness dampens the vibrations of the Kegel balls, even though these vibrations are what create the actual training effect. Elongated shapes can be problematic during movement or sport, and retrieval strings keep the balls rigidly fixed in position.