Doctor Answers: What are the Best Kegel Exercises for Prostate Health?

If you’re struggling with urinary leakage or prostate discomfort, you might be wondering whether specific exercises can help. Kegel exercises, known for strengthening pelvic floor muscles, are often recommended for men with prostate issues, including those recovering from prostate surgery or living with an enlarged prostate. 

Kegel exercises are all about strengthening the levator ani muscles, which work like a supportive sling for the bladder and prostate. By boosting urethral pressure and cutting down on those pesky involuntary bladder contractions, they can really help with nocturia (that annoying nighttime urge to urinate) and the frequent symptoms often seen in BPH. A recent randomized trial in 2024 found that combining pelvic floor muscle training (PFMT) with alpha-blockers for patients with BPH led to some remarkable outcomes. Participants reported making significantly fewer trips to the bathroom each day and enjoyed better symptom scores compared to those who were only on medication.

To gain deeper insights on exercises for prostate, we spoke with Dr Kelepurovski, a specialist in men’s health and pelvic rehabilitation. In this article, Dr Kelepurovski walks us through the benefits of prostate exercises, the science behind Kegels, and how to perform them correctly. 

His insights are backed by published research and his extensive clinical experience. All information has been reviewed to ensure it’s accurate and practical for men seeking real improvements.

Q: Why Do Pelvic Muscles Become Weak?

Dr Kelepurovski answers: Pelvic floor muscles can weaken due to several factors. Common causes include surgery for an enlarged prostate, nerve damage from disease or surgery, persistent constipation, chronic heavy lifting, long-term coughing from conditions like asthma or chronic bronchitis, being overweight, and a general lack of physical fitness. All of these stressors can reduce pelvic muscle strength over time, making targeted exercises even more important.In addition, sarcopenia associated with aging—muscle wasting and dysfunction of the muscle—also affects these muscles directly. Studies show significant morphologic changes and fiber atrophy of pelvic muscles in men over the age of 60 that increases urinary incontinence risk and pelvic floor dysfunction

Q: What Are the Benefits of Pelvic Exercises for Prostate Health?

Dr Kelepurovski answers: Pelvic exercises offer a wide range of benefits for men, especially those dealing with prostate health issues. Here are the key benefits:

1) Improved Prostate Health

Kegels help increase blood flow to the pelvic region, which supports prostate function and overall male sexual health. Studies, such as one from Translational Andrology and Urology, suggest that pelvic floor rehabilitation may help alleviate symptoms of chronic prostatitis/chronic pelvic pain syndrome (CPPS), especially when combined with other prostate treatments.

Pelvic muscle training reduces tissue inflammation and tension around the prostate, disrupting pain-perpetuating reflex loops seen in CPPS. Increased perfusion enhances healing of the tissues and reverses out-of-pattern pelvic neural signaling. Clinically, this has been found to cause reductions in pelvic pain and improved quality-of-life scores within 8–12 weeks.

2) Prevention of Urinary and Fecal Incontinence

These exercises are often recommended after prostate surgery to reduce urine leakage and control bowel movements. A study published in The American Journal of Men’s Health found that pelvic floor muscle training (PFMT) significantly reduced incontinence. Men in the experimental group reported using fewer pads weekly compared to those in the control group, evidence that consistent training strengthens the pelvic muscles and improves bladder control.If PFMT is begun pre-operatively and followed up with biofeedback, 3–6 month continence recovery rates are improved by 20–30%. This must be due to increased neuromuscular coordination and muscle development. These gains reduce pad usage and surgery, as demonstrated by randomized clinical trials.

3) Improved Sexual Function

Kegel exercises can help men achieve better erections, manage premature ejaculation, and experience more intense orgasms. These exercises support the muscles involved in sexual response, making them a great non-invasive option for men with sexual dysfunction.

Tightening of bulbocavernosus and other deep perineal muscles enhances penile erection rigidity by virtue of support to venous occlusion. It may also improve control over ejaculation. A novel UK RCT demonstrated clinically relevant differences in erectile function scores at 3 months compared with lifestyle advice alone.

Q: How Do I Find My Pelvic Floor Muscles?

Dr Kelepurovski answers: Finding the right muscle is the first step. Try stopping your urine mid-stream. The muscle you use to do this is your pelvic floor muscle. Don’t engage your abdomen, thighs, or buttocks, and make sure to breathe calmly. 

After they are identified, avoid exercising this way on a regular basis—it is only for muscle mapping. Frequent interruption of urination can result in partial bladder emptying. Instead, concentrate on contraction at rest, standing or while performing ordinary activities. Proper technique is conditioning muscles to contract automatically when called upon.

Q: How Do I Do a Kegel Exercise?

Dr Kelepurovski answers: Once you’ve located the pelvic floor muscle, follow these steps:

1. Tighten the muscle and hold for 5 seconds.
2. Relax for a few seconds.
3. Repeat this process 10 to 20 times, 3 to 4 times per day.

As you build strength, start to extend your contractions to about 10 seconds and add in 10 “quick-flick” reps. This combination not only boosts your endurance—helpful for those long periods of standing—but also sharpens your reflex control, which can be a lifesaver during sudden coughs or urgent situations. Remember, consistency is crucial! Aim for 30 to 60 contractions each day over the course of 12 weeks, and you’ll see some impressive results, as supported by various studies.

Q: What Are the Top 5 Exercises for Prostate Health?

Dr Kelepurovski answers: In addition to Kegels, here are five pelvic-focused exercises that support prostate and pelvic floor strength:

1) Bridge

Lie on your back with your knees bent and feet flat on the floor. Inhale, engage your pelvic floor, and lift your hips toward the ceiling. Hold for up to 10 seconds while breathing steadily. Then lower your hips and relax. Do 10 repetitions.

This exercise targets the gluteus maximus and transverse abdominis, providing essential support for your core and pelvis. A recent study from 2025 found that combining pelvic floor muscle training (PFMT) with alpha-blockers can lead to quicker relief from lower urinary tract symptoms (LUTS) compared to using medication alone. Plus, doing bridges can help keep your spine aligned, which reduces unnecessary strain on the pelvic muscles.

2) Wall Squat

Stand with your back against a wall and feet hip-width apart. Inhale and engage your pelvic floor, then lower yourself into a seated position as if you’re sitting in a chair. Hold for 10 seconds. Return to standing and relax. Rest 10 seconds between each of the 10 reps.

This full-body isometric exercise enhances how your muscles work together, which is essential for everyday tasks like lifting or bending.Wall squats are great for building functional strength and coordination, as they work out both your lower body and pelvic muscles at the same time. Plus, they help enhance your postural stability, which can be especially beneficial for older adults.

3) Lunges

Stand upright, feet about a foot apart. Step forward with one leg and lower your hips until both knees are at a 90-degree angle. This move improves core strength, flexibility, and pelvic balance, supporting your lower back and pelvic area.

Dynamic lunges that engage the pelvis really boost your coordination and help with proprioceptive feedback—this is especially useful when you need to make quick weight shifts.

4) Single Leg Tabletop

Lie on your back with knees bent so your thighs and shins are at 90 degrees. Slowly move your legs outward in a split motion, then return to center. This Pilates-inspired movement targets the hips and pelvic muscles. Do 10–15 reps.

This stabilizing Pilates move is designed to target those deep hip muscles, helping to prevent any unwanted pelvic tilting. Clinical reports have shown that people experience relief from lower back tension and urgency symptoms after incorporating this exercise into their routine.

5) Leg Lever

Lie flat on your back and raise your straight legs to a vertical position. Slowly lower them without touching the ground, keeping the muscles engaged. This exercise targets the core, reducing belly fat while strengthening the pelvic region.

Engaging your lower abdomen during this exercise is key to managing intra-abdominal pressure. This is especially important for preventing any leakage when you cough or sneeze.

Q: What Results Can I Expect from Pelvic Exercises?

Dr Kelepurovski answers: Like any exercise program, results take time. Aim for 30 minutes per day to build a consistent routine. Many men notice improved bladder control by the third to sixth week, especially when doing Kegels three times daily. It’s helpful to keep a log of urine leakage to track progress. If no improvements appear after a month, it might mean the wrong muscles are being engaged. In that case, consult a urologist for guidance.

Unique FAQs on Kegel and Prostate Exercises

Q: Can doing Kegel exercises help reduce nighttime urination in men with BPH?

Dr Kelepurovski answers: Kegels target primarily the pelvic floor muscles and are thoroughly documented to improve urinary continence and diminish urgency in men with benign prostatic hyperplasia (BPH). However, there is not much evidence to prove a direct association between Kegels and relief from nocturia (nighttime urination) in BPH patients.

A recent 2024 trial added silidosin with pelvic floor muscle training and met statistically significant reductions in total nocturnal voids compared with silidosin alone — suggesting a possible benefit of added pelvic floor exercises to combination therapy.

In addition, more general lifestyle and pelvic interventions (like biofeedback or fluid management) have been suggested by the American Urological Association for drug-free treatment of nocturia in men with OAB/BPH.

Clinically, Kegels may be of supportive benefit in reducing nocturnal urgency by improving baseline pelvic control but need to be included as part of a comprehensive nocturia management program that includes fluid timing, bladder training, and possibly pharmacotherapy.

Q: Are pelvic exercises safe for men with chronic lower back pain?

Dr Kelepurovski answers: Pelvic floor muscle training (PFMT) is safe in most men with chronic lower back pain and optimally should be performed under the guidance of a physiotherapist.: Although few studies are male-only, a systematic review proved that PFMT enhances core muscle function and pain in patients with chronic low back pain. However, specific safety data or randomized trials focused exclusively on men with chronic low back pain remain unavailable.

Q: Can biofeedback or physical therapy devices improve the effectiveness of Kegels?

Dr Kelepurovski answers: Absolutely! Biofeedback and using gadgets to help with Kegel exercises can totally give a boost to men dealing with BPH. These things make sure you’re using the right muscles, which can lead to way better results.I mentioned previosly  the SILODOSIN study in 2024 that showed men with BPH and overactive bladders who did Kegels with some extra help had about two fewer bathroom breaks at night compared to those who just took a medication called silodosin after doing it for 12 weeks. Another study looked at men who had a TURP surgery, and it turned out that when they used biofeedback to guide their pelvic floor exercises, based on something called the Health Belief Model, it helped them urinate better and had fewer issues after the operation.. These gadgets are great for older guys who might have trouble controlling those muscles because they give you instant feedback so you don’t accidentally squeeze your glutes or abdominal muscles instead.

Q: Should men continue pelvic exercises after prostate surgery recovery?

Dr Kelepurovski answers: Yes, continuing those pelvic floor exercises after you’ve recovered from prostate surgery, like a radical prostatectomy, is a really good idea. They keep your muscles down there tight and help you hold your pee better in the long run, especially if you’re an older guy. Your sphincter might take its sweet time bouncing back, so these workouts are like a helping hand.

There was this study where they randomly picked patients to do pelvic floor muscle training right after their catheter removal. Those men who began and maintained pelvic floor muscle training immediately after catheter removal had significantly higher continence at 1, 3, and 6 months compared to controls who did not receive training

In a 2023 Cochrane Review, researchers found moderate-certainty evidence that pelvic floor muscle training improves continence outcomes in men after prostatectomy, particularly when initiated early and continued for at least 3 months. So even if you only do them a few times a week after that, it’ll keep your urinary control in check and keep life nice and comfy.

Early discontinuation of exercises will lead to a return of poor pelvic muscle function and stress incontinence on effort. Continued maintenance, even at reduced frequency (e.g., a few times a week), preserves gains in urinary control and quality of life.

Q: Is there a best time of day to do Kegels for prostate health?

Dr Kelepurovski answers: There is no one “best” time of day to perform Kegel exercises for prostate health, but being regular is key. The biggest thing is to do them regularly and properly.

Outcome did not variably change by time of day when Kegels were done, but compliance with regular routine was the best predictor of the rise in strength of the pelvic floor and control over urination. It is generally simpler for patients to be consistent by associating the exercises with everyday routines, such as with tooth brushing or with periods of quiet sitting. Habit stacking can enhance long-term success.

Q: Can improper technique worsen urinary symptoms or create pelvic tension?

Dr Kelepurovski answers:Yes, doing Kegel exercises incorrectly will exacerbate urine symptoms or create pelvic floor tension instead of relief. 

A systematic review of pelvic floor physical therapy for pelvic floor hypertonicity suggests that without correct technique and training, patients can inadvertently tighten pelvic floor tone, increasing urinary urgency, pelvic pressure, and pain symptoms.

Although not male-specific, research indicates that those who exercise the pelvic floor in isolation are at risk for overuse of the pelvic floor or compensatory use of surrounding muscles—both of which might lead to or worsen tension, pelvic pain, and urinary dysfunction. Correct technique—relaxed breathing, muscle isolation, and progressive overload—are necessary to prevent these problems.

Early teaching of men to initiate Kegels must caution against the use of the abdomen, buttocks, or inner thighs, particularly on stress or held breath. Access to a pelvic floor physiotherapist is to be made available in order to ensure optimal activation patterns and to prevent the onset of pelvic floor hypertonicity.

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