Pelvic Floor Muscle Exercises for Men

Strengthening and toning the pelvic floor muscles can result in significant improvements in erectile function. The exercises below have been shown to improve erectile function in nearly 75% of men with ED. That is nearly as good as sildenafil (Viagra)! The pelvic floor muscles are a group of muscles responsible for holding in urine and feces. They are NOT the abdominal muscles. In fact, when you do these exercises, you should make every attempt to relax the abs so you are targeting the proper muscle group.


(Adapted from: Dorey G etal Br J Gen Pract 2004; 54:819-25)

  1. In standing position:

    • Stand with your feet apart and tighten your pelvic floor muscles as if you were trying to stop the flow of urine and wind escaping. If you look in a mirror, you should be able to see the base of your penis move nearer to your abdomen and your testicles rise.

    • Hold the contraction as strongly as you can.

    • Try to avoid holding your breath, pulling in your abdomen or tensing your buttocks.

    • Perform 3 maximal contractions in standing in the morning holding for 5-10 seconds. 

    • Perform 3 maximal contractions in standing in the evening holding for 5-10 seconds.

2. In sitting position

    • Sit on a chair with your knees apart and tighten your pelvic floor muscles as if you were lifting your pelvic floor but not your buttocks off the chair.

    • Hold the contraction as strongly as you can.

    • Try to avoid holding your breath, pulling in your abdomen or tensing your buttocks.

    • Perform 3 maximal contractions in sitting in the morning holding for 5-10 seconds. 

    • Perform 3 maximal contractions in sitting in the evening holding for 5-10 seconds.

3. In lying position

    • Lie on your back with your knees bent and your knees apart. Tighten your pelvic floor and hold the contraction as strongly as you can.

    • Try to avoid pulling in your abdomen or tensing your buttocks.

    • Perform 3 maximal contractions in lying in the morning holding for 5-10 seconds.

    • Perform 3 maximal contractions in lying in the evening holding for 5-10 seconds.

4. While walking

    • Try lifting your pelvic floor up 50% of maximum when walking.

5. After urinating

    • After you have voided urine, try tightening your pelvic floor muscles strongly to avoid the after-dribble.

6. During sexual activity

    • Try tightening your pelvic floor muscles rhythmically to achieve and maintain penile rigidity during sexual activity. Slow thrusting movements generate higher pressures inside the penis.

7. To delay ejaculation

    • For men with premature ejaculation, try tightening your pelvic floor muscles to delay ejaculation.

Pelvic floor exercises are just one component of our comprehensive treatment program for ED. Check out some of the other components on our ED page

You can also book an appointment for discussing your treatment options for ED with Dr. Edman by either calling 805.476.1433 or by clicking the button below to book your own appointment.