Pelvic Floor Dysfunction: Exercises for Your Male Bits

ATTENTION MEN: how’s it going “down there”? And by down there we mean your male bits. We can’t believe how many people don’t understand erectile dysfunction. Seriously, it’s not hard.

Discover what your pelvic floor is, how pelvic floor dysfunction happens, as well as some ways to fix these issues below! 

The Anatomy of the Male Pelvic Floor: The Functional Bits

Your pelvic floor is a network of muscles, ligaments, and connective tissues located at the base of your pelvis.

These muscles relax (or should!) when you pee, poop, and pass gas. They also keep you from taking a whiz in your britches when your bladder is too full (we all know the muscle contraction required when we’ve just GOT to GO but aren’t near a bathroom!)

Male Pelvic Floor: The Sexy Bits

A functional pelvic floor is crucial for healthy ejaculation and the ability to “get it up”, which means more sexual satisfaction both for you and for your partner. 

Male Pelvic Floor: The Athletic Bits

As part of your overall core, a strong healthy pelvic floor helps maintain good posture and optimal athletic performance.

According to this PubMed article, pelvic floor dysfunction is more common among men than it might seem. 

Common Symptoms of Pelvic Floor Dysfunction

Erectile Dysfunction Joke

Here are some common symptoms that you’re experience pelvic floor dysfunction: 

  • Pelvic/tailbone pain
  • Hemorrhoids
  • Low back pain
  • Abdominal pain/ache 
  • Testicular pain, groin pain, and/or hip pain
  • Penile pain
  • Burning pain - in pelvic area, perineum, urethra, penis 
  • Pain prior, during, and/or after ejaculation 
  • Urinary frequency 
  • Weak urinary stream or difficulty starting urination
  • Constipation/diarrhea
  • Pain with bowel movements

Exercises for Pelvic Floor Dysfunction

Male Pelvic Floor Anatomy Art

What’s a man with pelvic floor dysfunction to do? Well, kegels aren’t just for the ladies!

Crunches were the go-to core exercise for helping with pelvic floor issues for a long time, but most people are becoming aware that there’s a lot more to a strong core than just six pack abs.

Think of your “core” like a box: abdominals are in front, the obliques form the sides, the diaphragm is on the top, the back is - well - the back, and your pelvic floor is the bottom.

To truly have a strong core, you must also have a strong and supple pelvic floor!


Here’s how to kegel. Before you start your Kegel exercises, make sure to urinate so your bladder is empty. Then follow these steps:

  1. Contract your pelvic floor muscles. These are the same muscles used to stop urine flow. The pelvic floor is like a sling or hammock. This contraction will feel like an “up and in'' squeeze. Start with a 5 second hold. Do not hold your breath while you do this. Exhale as you contract, inhale as you relax. Keep your abdominals and glutes relaxed. 
  2. Slowly and completely relax the contraction. Imagine an elevator descending from the top floor to the ground floor.
  3. Repeat this process for 3-5 rounds of 10 reps. As you progress, increase the time you hold and rest your pelvic floor muscles. Do this until you’re contracting and resting for 10 seconds each. Remember to breathe. 

A Key Note: The Differences Between Pelvic Floor Weakness and Tightness 

Keep in mind that pelvic floor weakness is one end of the spectrum. Chronic pelvic floor tightness is the other.

Those unable to fully relax the pelvic floor may not benefit from kegels and for some, kegels may make symptoms worse.

For extreme cases, you may benefit from seeing a male pelvic floor specialist/therapist. However, not everyone has that access. That’s where we come in!

What to do next:

For more information and a glimpse into our Pelvic Floor program, check out this video from our own in house pelvic floor specialist, Dr. Brittney Ellers.

Then, join the MoveU Membership to get access to all our programs for a stronger, more aligned and functional body!

Back to Blogs



Back pain managed

In just a few short days on the Back & Core program I saw a meaningful difference. I felt freedom from my back pain related to muscle spasms that I haven't felt in several months.

Nov 9


With the revamp of the app, they are constantly working to make it the best version of itself. They take ideas and suggestions seriously.

Oct. 6

Knee pain is fading

I started using MoveU because I had nagging knee pain that bothered me when running, biking, skiing, etc. It was really bumming me out so I decided to try MoveU Knee, Ankle and Foot Program. I am about to finish week 2 and my knees already feel much better!

Nov 6

Comprehensive and engaging

The programs cover how to balace the whole body to minimize (or ward off any future) pain that’s caused by poor alignment. There’s an overall upbeat tone in the videos that makes you want to try your best.

1y ago

Better than physical therapy

MoveU is a great program and worth the subscription. I've used it to supplement my normal weightlifting, cardio, and yoga. The monthly cost is about the same as one or two yoga classes, so it pays for itself. The app is very intuitive and well built. I'm glad to see they put in the up front work, and they are continually involved in the content. If you want to fix your issues at home, this is the best way.

Nov 6


To all the people that have tried every intervention. To the hopeless and helpless feeling. After all these years of disappointment with the healthcare system, there IS a solution. Dr. Mike and the Moveu Team are dedicated to get you into your healing journey. Not just the physical but also the mental - which is just as important. I love how different this program is from everything else I have ever tried. Love you guys.

1y ago

Excellent Program

This is the fix for the long haul and I preach it to my family and friends. Going to a PT is great but they only work on the area your insurance allows which doesn't always fix the overall issue. Thank you Dr. Mike for creating this!

Nov. 30

Knowledge at your fingertips

Well worth the subscription. I am a chiropractor and I refer to this program for all of my patients. For every diagnosis Dr. Mike and his crew demonstrate an appropriate stretch and/or exercise along with the progression and regression specific to their level of recovery. I highly recommend this app to anyone interested in treating musculoskeletal ailments whether it be your own or your patients. It's one of the few apps purchased that I feel I got my monies worth and more, you won't be dissapointed.

1y ago

I appreciate MoveU

I have a bulging disc and I am very appreciative of this program and the knowledge I have gained on how body mechanics are all connected and what things to do to get better. I also feel the people really care about their members.

Nov 13

Most supportive and effective tool

This app is super easy to use. Love that I always have my videos with my on the go and the support from the coaches and community is invaluable along the way. Working through 4 herniated discs and it's the first program where I'm feeling hopeful and confident!

Feb 12

Loads of content

Great app! So much info to help you get to know your body and help you find your best alignment! Better alignment means less pain and more gain in life! MoveU has it all if you are willing to take responsibility for your own body.

Nov 11

Easy to use and interactive!

The app is clean, concise and very user friendly. On top of that, the coaches are extremely active on the community forum, giving you quick advice on questions you may have. Great interface!

1y ago

It works!

I love this program, and I'm not easily impressed. They know their stuff really well and it's designed in a great way with how it progresses. The core is especially a game changer.

Mar 11

Get out of pain - the ultimate solution!!

I signed up for MoveU because I had this nagging pain for years with absolutely no way of fixing it because no one ever broke it down and showed me how to understand my problem. I love the short classes was well as the deeper live classes. I believe that I'm a lifer and it's one of the most important subscriptions I pay for in my life.

Mar 18

Your very best version just a MoveU away 🙌

All in one app, to realign and reset your whole body. In the most natural, gradual, and far from the invasive way. I have been a walking injury from sports for 30+ years...I never thought I could find an integral solution.

1y ago