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10 Best Pelvic Exercises You Should Do to Build Pelvic Muscle

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The pelvic floor muscle supports the pelvic organs like the bowel and bladder. Due to unhealthy pelvic floor muscles, people usually get little urine leakage during sneezing, laughing, and coughing. It’s prevalent in both males and females. Besides this, weaker pelvic muscles also create problems in sexual functions. However, the adoption of pelvic exercises can help people to strengthen the pelvic muscles. Some simple exercises can help people with urine control and better sexual functions.

Thus, let’s learn about the importance of pelvic floor muscles in men’s health and ten excellent pelvic exercises for improving pelvic floor muscle strength below.

Importance of pelvic muscles in man’s health

The pelvic muscles are vital for men in sexual function. Due to weaker pelvic floor muscles, men can suffer from pelvic dysfunction. Usually, men do not get a proper erection for sexual intercourse. Moreover, the pelvic muscle is the support system of the overall body. It keeps everything in place within the body. The strong pelvic floor muscles will help several organs wrap around the pelvic bone. Therefore people do not get any problems with leakage of urine and stool. If you have weaker pelvic floor muscles, you can face these problems. However, you can easily strengthen pelvic floor muscles by using some exercise. Let’s check them out below.

Top 10 pelvic exercises to strengthen pelvic muscles

Moreover, to reduce the risk of erectile dysfunction and other sexual disorder, you can adopt these pelvic floor dysfunction exercises. These provide strength to the pelvic muscles and improve your sexual function. Additionally, you can reduce urine leakage with these pelvic floor exercises.


At first, the Kegels exercise is a prevalent and effective pelvic floor exercise. It helps in tightening the pelvic muscles and controlling urine leakage. It also improves sexual function. Some different types of Kegels for men can add to the daily routine. Kegel exercises can help treat stress incontinence in men after prostate surgery. First, you sit and find your pelvic muscle to do this exercise. It is the muscle that can help you to stop urine leakage. Then tighten this muscle for 3 to 5 seconds and then release it and repeat it ten times. Try the best kegel exercises for men as a part of erectile dysfunction exercise.

Seated Breathing

In the pelvic exercises, you will sit comfortably and start deep breathing. During your deep breathing, you can stretch your pelvic muscles. Take eight to ten deep breaths and stretch the pelvic floor muscles. Use this exercise regularly for better pelvic muscle health.

couple doing Lunges as kegel exercises for men to build muscle


Runner’s Lunges

Apart from this, runner’s lunges are good male pelvic floor exercises. This exercise stretches and lengthens the pelvic muscle. Step on your leg forward and stack that knee over the ankle to do this exercise. Then let the next leg rest onto the floor and place your hands facing your front foot. And inhale deeply with this position. Repeat this exercise with 10 to 15 deep inhales.

Side Lunges

Another exercise that improves pelvic floor muscles is the side lungs. First, to perform the pelvic exercises, stand in a correct position and bend one knee while stretching another leg’s inner thighs opposite side. Switch this exercise in both legs ten times.

Hamstring Stretch

This is an excellent pelvic exercise for men. In this exercise, you will stretch the whole body and the back, butt, and foot which helps in pelvic floor muscle stretching. You repeat this exercise 10 times to get a better result.

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Supported Pigeon

Supported pigeon is an excellent yoga pose that stretches your pelvic muscle to strengthen it. This exercise also stretches the outer hip muscles surrounding the pelvic floor muscles.

Glute Bridges

Another pelvic exercise is Glute Bridge. This exercise gives many benefits to health. First, you lie down on your back and bend your two legs to perform this exercise. Then face your palms towards the floor and make a bridge without lifting your head. Repeat this exercise at least ten to twelve times to get its benefits.

Bird Dog

First, you make a dog pose using your palm and keens. Then stretch your one hand in the front direction and your opposite leg in the backward direction. Do this pelvic exercises repeatedly for eight to ten times. Use this exercise daily to stretch the pelvic floor muscle. It helps in strengthening the pelvic muscles.


Squats are good for pelvic muscle health. The researchers said that squats make pelvic muscles strong and healthy in many studies. Not each squat is good for pelvic health; narrow squats and shallow squats are more beneficial for pelvic health.

Squeeze and release

It is another beneficial pelvic exercise for men. For this pelvic exercises, you need to squeeze your pelvic muscle by sitting comfortably. You have to repeat it ten times for better results.

Bottom line

In conclusion, pelvic exercises improve sexual function and also increase the erection of men. These exercises will help the men to control pee and poop effectively. It is important to understand the pelvic floor exercises step by step and then perform them for better outcomes.

Must read – how to choose bike for exercise

About Post Author

john natish

Hi! I am John natish. I am a content writer and SEO expert. I love to write and share my content with my audience.
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john natishhttp://bficoin.io
Hi! I am John natish. I am a content writer and SEO expert. I love to write and share my content with my audience.

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