Pelvic floor exercises for men: Why it makes sense to train this area

Leg, arm, abdominal or chest muscles – when we think of muscles, these are the areas that first come to mind for many of us. The pelvic floor, on the other hand, is rarely mentioned. This might lead us to assume that it is only a tiny area. But that is far from the truth: the pelvic floor, shaped like a flat bowl, is as large as two hands placed side by side and performs several important tasks in your body:

• Supports the organs: In both men and women, the pelvic floor closes off the pelvis at the bottom, allowing organs such as the bladder and intestines to remain in place.
• Influences posture: The pelvic floor provides support and helps you keep your back straight. It is therefore an essential component of correct posture.
• Regulates bowel and bladder control: This muscle group closes the bladder at the front and the bowel at the back and builds up counterpressure. This allows stool and urine to be passed at the appropriate moment.
• Supports sexual function and potency: A well-supplied pelvic floor can have a positive effect on your love life and increase potency in men.

Did you know? There are a few differences between men and women when it comes to the pelvic floor: while men only have two passageways for the anus and urethra, women have a third for the vagina. However, due to the birth canal, the pelvic floor in women is naturally in a weaker position. Conversely, the prostate in men stabilises the bladder and urethra and thus plays a key role.

The pelvic floor is therefore essential for a functioning body – and, in men in particular, is closely linked to the prostate. It is therefore important that the muscles and connective tissue in this area remain toned. This is the only way to ensure that your bladder and bowels can function reliably and to counteract pelvic floor problems in men:

• Prostate enlargement: An enlarged prostate effectively obstructs urination and impedes the function of the pelvic floor. This can lead to difficulties in emptying the bladder and urinary incontinence.
• Prostate cancer surgery: Prostate cancer surgery to remove the gland can also cause pelvic floor problems, often resulting in incontinence and erectile dysfunction. This is because the prostate acts as a buffer between the bladder and the sphincter muscle. Without it, the urethra becomes shorter. The muscle can also become severely cramped, making it difficult to open the bladder and bowel for emptying.
• Bladder weakness and incontinence: In general, weakened connective tissue in the pelvic floor area can lead to unwanted urine loss.

Nervous disorders can also have a negative effect on the pelvic floor and all associated processes.

Pelvic floor training is always beneficial for men, but especially in the following cases:

• To alleviate bladder weakness
• To improve bladder control
• To prevent incontinence
• To promote blood circulation in the muscles
• To strengthen potency
• Before and after bladder, bowel or prostate surgery

You should therefore train your pelvic floor muscles regularly – ideally every day. But don't worry: you won't have to endure a gruelling, hours-long workout. On the contrary, 5 to 10 minutes a day is enough.

Men who want to start pelvic floor training are best advised to take it slowly. Mindfulness plays an important role here, as illustrated by the following exercises, which can be incorporated into everyday life:

• Maintain good posture: Sitting and walking upright relieves pressure on your pelvic floor and protects against postural problems.
• Move consciously: Stand with your feet hip-width apart, tilt your pelvis slightly forward, keep your spine long – and tense your pelvic floor. Taking small steps on the spot provides extra training for in between.
• Lift loads cleverly: Lift from a squatting position, keep your back straight, tense your abdomen and pelvic floor – this keeps everything stable and protected.

The following three additional pelvic floor exercises for men and women help to strengthen these muscles:

• Bridge: Lie on your back, bend your legs, place your hands next to your body. Tense your lower abdomen, bladder sphincter and buttocks, lift your pelvis, hold for 3–5 seconds, lower and relax.
• Cat hump: On all fours, slowly form a cat hump, tense your buttocks and pelvic floor, hold for 3–10 seconds, exhale and release.
• Heel seat: Sit on your heels, tense your buttocks, bladder sphincter and lower abdomen, press the backs of your feet to the floor, push your pelvis slightly forward, hold for 3–10 seconds, relax.

The pelvic floor plays a crucial role not only for women, but also for men. It supports and sustains important organs, ensures good posture and influences sexual well-being. That is precisely why you should give it the attention it needs and strengthen it with targeted pelvic floor exercises. For an active and fulfilling life.