A practical guide to male pelvic floor exercises, including technique, prostate-surgery caution, and safety notes.

Men can also train the pelvic floor. These muscles help with bladder and bowel control, and they may be part of care after prostate surgery when recommended by a clinician.

Step 1: Find the muscles

Imagine stopping gas or tightening the muscles that would stop urine flow. Use this only as an identification cue.

Step 2: Squeeze and lift

Gently tighten around the anus and base of the penis. Keep breathing and avoid tightening the abdomen or thighs.

Step 3: Relax

Relax fully between repetitions. Full relaxation is important for coordination and comfort.

Common mistakes for men

Holding the breath.
Tightening the abdomen, thighs, or buttocks.
Bearing down instead of lifting.
Rushing relaxation between repetitions.
Increasing hold time before technique feels controlled.

Prostate surgery and catheter caution

If you recently had prostate or pelvic surgery, follow your medical team's instructions. Do not do Kegel exercises with a Foley catheter in place unless your care team specifically tells you to.

After prostate surgery

Pelvic floor exercises may be recommended before or after prostate surgery, but timing and technique should follow your care team's plan. Do not start or restart a routine if you were told to wait.

When not to start

Do not start a generic Kegel plan if you have pain, a catheter in place, new or severe urinary symptoms, trouble emptying, or symptoms that worsen with contractions. Read the safety guide and ask a clinician when unsure.

For general technique cues, see How to Do Kegel Exercises Correctly.

Try a gentle routine

If this feels appropriate for you, start with the Beginner preset in the Kegel.Today timer.

Sources

Mayo Clinic: Kegel exercises for men
MSKCC: Pelvic Floor Muscle Exercises for Males

How to Do Kegel Exercises Correctly for Men