When most men think about fitness, they picture abs and biceps—not the muscles that lie beneath. But learning how to strengthen pelvic floor muscles could be the most underrated key to better sex, control, and confidence.
The pelvic floor is a group of muscles that support your bladder, bowels, and sexual organs. Strengthening them can improve erections, prevent premature ejaculation, and even help with prostate health.
What Are Pelvic Floor Muscles?
These muscles form a hammock-like structure at the base of your pelvis. They control the flow of urine, support internal organs, and play a major role in sexual performance. Weak pelvic floor muscles can lead to incontinence, erectile dysfunction, and a lack of sensation during sex.
Benefits of a Strong Pelvic Floor
Improved erection quality and stamina
Greater control during sex
More intense orgasms
Better bladder and bowel control
Increased sexual confidence
How to Identify Your Pelvic Floor Muscles
The easiest way is to try stopping your urine midstream. The muscles you contract to do this are your pelvic floor. However, don’t make a habit of practicing during urination—this is just for awareness.
Step-by-Step Guide: How to Strengthen Pelvic Floor Muscles
1. Start with Basic Kegels
Begin by tightening the pelvic muscles for 3–5 seconds, then release for the same duration. Do 10 repetitions per set, 3 sets per day. Focus on isolating the pelvic floor—avoid tensing your abs, thighs, or buttocks.
2. Practice Breath Control
Coordinate your breath with your Kegels. Inhale to relax, exhale as you contract. This helps you engage deeper muscles and improves focus.
3. Try Kegels in Different Positions
Switch between lying down, seated, and standing. As you build strength, practice during real-life activities like walking or lifting. This creates functional pelvic control.
4. Add Resistance Over Time
Once you’re consistent, introduce resistance tools like pelvic floor weights or tension bands. These accelerate muscle gains and endurance.
5. Stay Consistent
Pelvic training is like any workout—you won’t see results overnight. Stick with it daily, and you’ll notice stronger erections, better control, and more intense sensations within weeks.
Common Mistakes to Avoid
Holding your breath
Engaging the wrong muscles
Overtraining without rest
Only doing Kegels in one position
Not tracking your progress
Why Most Men Overlook This Muscle Group
Men often focus on visible muscles and ignore what’s under the surface. But the pelvic floor plays a direct role in sexual performance. Weakness here leads to faster ejaculation, weaker erections, and less satisfaction for both partners.
Real Results: What to Expect
Men who train their pelvic floor consistently report harder erections, longer stamina, and increased sexual confidence. One study from the British Journal of Urology found pelvic exercises improved erectile function in over 75% of men with ED.
Combine with Other Libido-Boosting Tactics
To maximize results, combine pelvic training with natural lifestyle upgrades. See our full breakdown in how to recover sex drive fast for proven methods that work synergistically.
Pelvic Training and Testosterone
While Kegels don’t directly raise testosterone, improving circulation, confidence, and sexual function can create a hormonal boost effect. Movement leads to motivation, and motivation leads to more sex—which naturally increases T-levels.
Bladder Control Bonus
Beyond the bedroom, strengthening your pelvic floor improves bladder control. Many men over 40 experience leaks during heavy lifting or laughing. Kegels offer a drug-free solution that actually works.
Use It or Lose It
Like any muscle, if you don’t train it, you lose it. Pelvic floor strength can decline with age, but you can reverse this with consistent effort starting now.
Advanced Techniques for Pelvic Mastery
1. Reverse Kegels
While standard Kegels involve contracting, reverse Kegels train you to relax your pelvic muscles. This is crucial for ejaculatory control and better mind-muscle connection.
2. Edge Training
Combine pelvic strength with arousal control by practicing edging—bringing yourself near climax, then backing off. Contract your pelvic floor at peak arousal to build staying power.
3. Towel Lifts
Try placing a towel over your erect penis and gently lifting it using only your pelvic contractions. This builds muscular awareness and can be a fun challenge.
Integrate Into Your Daily Routine
You don’t need a gym or privacy to train your pelvic floor. Do your sets during your commute, while brushing your teeth, or on work calls. No one will know, but your partner will notice the results.
Pair With Blood Flow Exercises
Stronger pelvic muscles help direct blood where it counts—but you still need optimal circulation. Don’t miss our guide on how to increase blood flow to the penis for essential tips.
What to Do If You See No Results
If weeks go by with no improvement, you might be doing the movements incorrectly. Consider working with a men’s pelvic floor physiotherapist. This is especially helpful after surgery, trauma, or chronic pain.
Confidence Through Control
Control equals confidence. When you trust your body to perform, you’ll carry yourself differently. That shows up in the bedroom, but also in how you walk, talk, and connect with others.
Strengthening Isn’t Just for Performance
These muscles also support your organs, posture, and even breathing patterns. Many men notice improvements in core strength and lower back pain relief from pelvic training alone.
The Link Between Pelvic Floor and Weight
Excess abdominal fat weakens the pelvic floor over time. If you’re on a body transformation journey, read our post on does weight loss improve penis size to see how fat loss affects function, appearance, and confidence.
Complementary Strategies for Sexual Mastery
Don’t rely on Kegels alone. Combine this with mindset training, diet, testosterone support, and emotional connection for maximum results. For a full approach, check out low libido causes and cures.
Conclusion: Build Your Foundation
Mastering how to strengthen pelvic floor muscles is more than a technique—it’s a foundation. From better performance to bladder control, this hidden group of muscles holds the key to your next level of male vitality.
Devices like pelvic floor trainers and smart sensors give real-time feedback on muscle engagement. These tools accelerate learning and keep you accountable.
2. Do Kegels Before Sex
Activating your pelvic floor pre-intercourse increases blood flow and priming, leading to firmer erections and more control during penetration.
3. Cycle Your Training
Like any muscle group, the pelvic floor benefits from periodization. Rotate between strength-focused sessions and endurance-based holds for full development.
Myths About Kegel Training in Men
Myth 1: Kegels are only for women
This outdated belief ignores decades of research on male pelvic health. Men benefit equally—if not more—from targeted pelvic floor training.
Myth 2: You only need to do Kegels when there’s a problem
Preventive training is the secret weapon of top performers. Don’t wait for dysfunction to begin investing in your sexual foundation.
Real Men Train Their Core from the Inside Out
You work your arms, chest, and legs—but do you work the muscles that fuel your sex life? Once you feel the difference pelvic training makes, you’ll never go back. Start today and notice changes in confidence, performance, and control.
More Resources for Peak Performance
Explore these related guides to take your results even further:
Now you know exactly how to strengthen pelvic floor muscles the right way. The only thing left is to begin. Track your reps. Stay consistent. Build strength where it matters most.
Scientific Backing for Pelvic Floor Training
A study from the University of Bristol showed that men with erectile dysfunction experienced significant improvement after 12 weeks of pelvic floor exercises—without medication. Another clinical trial found benefits in men with premature ejaculation who added reverse Kegels to their routine.
Sample Weekly Pelvic Floor Routine
Monday: 3 sets of 10 reps (5-second hold)
Tuesday: Endurance holds (3 reps of 30 seconds)
Wednesday: Reverse Kegels only (3 sets of 15)
Thursday: Rest or light mobility
Friday: Standard Kegels with breath focus
Saturday: Towel lifts or resistance tool
Sunday: Full-body stretch + relaxation
Final Thought: It’s Time to Level Up
Your foundation for sexual power lies deep—literally. Build it. Strengthen it. Own it. Pelvic floor training isn’t a trick—it’s a lifestyle shift. Once integrated, the benefits ripple into every area of your masculine performance.
How to Strengthen Pelvic Floor Muscles for Better Sex and Control – strength and sexual wellness theme – via supremepenis.com
