The 5 Best Pelvic Muscle Exercises For Your Prostate

by Ben Ong
Reading Time: 5 minutes

Pelvic muscle exercises (also known as Kegel exercises), are a type of exercise designed to strengthen the pelvic muscles around your bladder and penis.  They have been shown to be of great benefit for men suffering from prostate problems, especially for those recovering after prostate surgery. While commonly considered beneficial for women during childbirth, according to several studies, there are plenty of known benefits that these special exercises can provide, especially to men suffering prostate problems.

pelvic exercise for prostate

Why Do Pelvic Muscles Become Weak?

The pelvic floor muscles can be weakened by:  

  • surgery for an enlarged prostate gland.  
  • damage to the nerves of your pelvic floor muscles (by disease, injury, surgery or radiotherapy).
  • continual straining to empty the bowels, usually due to constipation.  
  • persistent heavy lifting.  
  • a chronic cough, such as smoker’s cough or chronic bronchitis and asthma.  
  • being overweight.
  • lack of general fitness.

What Are the Benefits of Pelvic Exercises?

Pelvic exercises host a range of health benefits for men, especially when it comes to prostate health.  The prostate gland can be found under the bladder, surrounding the urethra. The urethra is a tube that carries urine through the penis out of the body. However, during prostate treatment the muscles surrounding the prostate can become gradually weakened, resulting in urine leakage and even incontinence. By building up you’re the strength of your prostate and pelvic muscles, you enjoy a number of benefits including:

  • Improved Prostate Health. During a Kegel exercise, there will be an increase in blood flow to the male sex organ. With these exercises, it can help to build up a healthy prostate while keeping all of the sexual organs functioning properly.
  • Prevents Urinary and Faecal Incontinence. This is one of the most important benefits of Kegel exercises for men. Aside from preventing urine leakage, it also decreases the urge to urinate. Faecal incontinence will also be minimized. This is commonly recommended for men who had just undergone a prostate surgery.
  • Improved Sexual Function. With Kegel exercises, it can make men’s erections last longer. This is beneficial to those who have sexual dysfunction. Kegel exercises can improve erectile function, control premature ejaculation, and also intensify orgasm in men.


pelvic exercise for prostate

How Do I Find My Pelvic Muscles?

For many men locating the pelvic muscles can be a struggle. To find your pelvic muscles try to stop and start your urine stream when urinating.  Remember not to tense your buttocks or your legs and abdomen. Also, take note to keep breathing calmly. When you have successfully slowed down or stopped your urine, you will be able to hit the target muscle. The muscles you use to stop your urine flow are your pelvic muscles and these are the ones you want to strengthen.


5 Pelvic Exercises


1) Bridge

To complete this pelvic muscle exercise, you need to lie on your back with your knees bent and feet flat on the floor, hip-width apart. Inhale engage your pelvic floor and lift your hips. Hold for up to 10 seconds (keep breathing!). Lower your hips back down and release your pelvic floor. Do 10 reps of this.


pelvic exercise for prostate


2) Wall Squat

Some people might struggle with squats, especially if they are older so another alternative is wall squats. To do this exercise, simply stand against a wall, feet hip-width apart. Inhale engage your pelvic floor and lower yourself into a squat as though sitting in a chair. Hold for 10 seconds. Rise back up to standing and release your pelvic floor. Rest for 10 seconds. That’s one rep. Do 10.


pelvic exercise for prostate


3) Lunges

Lunges work out your whole body. Not only do they improve your core muscles, but they help to improve hip flexibility and balance. It also helps to strengthen abdominal and lower back muscles, reducing the chance of back pain and strain. To do this exercise stand straight with your toes facing forward and your feet spaced one foot apart. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

pelvic exercise for prostate


4) Single Leg Table top

This is a common leg movement popular in Pilates workouts. By adding the spilt movement you work out your hip, as well as pelvic floor muscles. To do this exercise lie on your back, with your knees bent so that your thighs and shins are perpendicular to the floor. In a controlled movement slowly begin to split your legs outward. Slowly raise back to the start. You should complete 10-15 reps.


pelvic exercise for prostate


5) Leg Lever

Leg levels are a great way to target your core, helping to work out abdominal muscles and decrease belly fat. To do this exercise lie on your back and lift your stretched legs until they are in a vertical position. Tense your legs and lower them back to the ground.


pelvic exercise for prostate


Pelvic Muscle Exercises: The Results

Like any other exercise, it takes time.  Do not expect miracle results straight away. Completing these exercises requires commitment and setting aside 30 minutes a day could make a significant improvement to your health. Once you have already mastered the technique on how to do it the right way and you are already following the three times a day frequency, you should be able to see an improvement in your bladder control. The improvements may show on the third or sixth week.

It is best if you keep a record and monitor your urine leakage on a daily basis to help keep track of your improvement. If one month passes and you don’t see any changes in the results, this means that you may not have located the correct muscles. If this happens, inform your urologist right away so you can be advised on how to successfully hit the correct muscles.

The 5 Best Pelvic Muscle Exercises For Your Prostate
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  1. don

    hi I have been taking high dose of vit d3 as I was led to believe it would help the prostate have you any info on this thanks Don

  2. Thomas carmichael

    Great info about prostate health.


    • Ben Ong

      Hi Thomas, thank you for your great feedback. It is great to hear that you are enjoying our content! Best of health, The Ben’s Natural Health Team.

  3. Robert Stoker

    My PSA is 9.7. I am 83. Does prostate massage help with prostate health. If so what’s the best method of prostate massage.

    • Ben Ong

      Hi Robert, prostate massage seems to offer some benefits but massaging the prostate too vigorously may increase your symptoms. If you wish to discuss this in further detail please contact the support team on our toll free number +1 888-868-3554. We would be happy to talk to you.

  4. Brian Kral


    Since humans are not horses,whom I believe,sleep standing, is it best to sleep on your back or side when dealing with prostate issues?

    • Ben Ong

      There doesn’t seem to be much information out there on best sleeping positions. Sleeping slightly raised with 2 or 3 pillows behind your head may help, though.

      Wishing you good health,

  5. Eric Giles

    Hi Ben. Annual blood checkups showed an increasing PSA level for me, rising faster each month, reaching 19.9. I bought your book, followed the advice, and now my PSA is gradually decreasing, now at 17.7. If I had not followed your advice, my last checkup would have shown about 22. The difference between 22 and 17.7 is 4.3 and that is a very significant drop. Thank you Ben, I am sure you are saving lives every day.

  6. glenn franz

    thanks Ben. this was useful.

  7. LEON

    I thought the prostate surrounded the urethra.

    • Ben Ong

      Hi Leon, very well spotted! Thank you for that. I’ve asked my content team to correct that statement. The article was incorrectly transcribed from a recording I sent, as I am currently travelling.
      I wish you good health,

  8. ujagar singh

    Ben, I am grateful to you for the useful 5 videos. But my friend, you have shown all young men, around 30 – 35 doing these exercises. Understand that the prostrate problem strikes all men more around 60, and definitely by 68 – 70. Therefore you should take the trouble of showing videos of people in this age group, to make them more credible.

    • Ben Ong

      Hi ujagar, I appreciate the point you are making and yes prostate health problems do generally affect men of a more senior age. Unfortunately there are few videos on youtube showing men of this age group completely the exercises mentioned above. It is a very good point and definitely something worth looking into, so thank you for bringing it to my attention. Wishing you good health, Ben.

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