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Pilates

Pilates for men's pelvic floor: a 20-minute lying, seated and standing class

This class teaches men to find the pelvic floor and use it in movement. Squeeze as if stopping yourself peeing and passing wind at the same time: the base of your penis should draw in and your testicles lift. Breathe out as you squeeze, do the move, then let everything relax fully before the next one. It moves from lying to sitting to standing, because leaks often happen when you stand up, cough or bend. It doesn't replace your daily pelvic floor exercises, which are what the National Institute for Health and Care Excellence (NICE) recommends after prostate surgery, or your team's advice. Don't do it while you have a catheter in, and ask your surgical team before floor exercise after an operation. If you have pelvic pain, leave out the squeezes and do the relaxation moves only. No trial has tested this class: its order and doses are our editorial choice.

20 minBeginner14 movesA bench or box · Something with weight · A wallPelvic floor · Abs · Hip flexors · Glutes · Hip abductors · Back
Follow along: a timer, a cue and the next move, one step at a time.

Find the squeeze and the release, lying (about 3 minutes)

  1. Pelvic floor exercise (Kegel)8 slow squeezes held up to 10 s, then 8 quick squeezes
    Beginner · Pelvic floor · 3D demoSqueeze from the front as if stopping your pee, and the back as if stopping wind; the base of your penis draws in and your testicles lift
  2. Pelvic floor relaxation (reverse Kegel)5 slow breaths
    Beginner · Pelvic floor · 3D demoLet your pelvic floor drop and soften as you breathe in
  3. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoBreathe into the sides and back of your ribsHarder: Roll-up (Pilates)

On your back (about 6 minutes)

  1. Supine heel slide8 each side
    Beginner · Hip flexors, Hamstrings, Quads · 3D demoBreathe out and squeeze as you slide the heel away; release as it comes backHarder: Hip windshield wipers
  2. Knee fold5 to 8 each side
    Beginner · Abs, Hip flexors · 3D demoSqueeze, then lift one knee to above your hip; keep your back stillEasier: Supine heel slideHarder: Dead bug heel taps
  3. Pelvic tilt into bridge6 to 8 slow reps
    Beginner · Glutes, Abs, Hamstrings · 3D demoSqueeze on the way up; relax fully at the bottom. With thin bones, peel up only part of the wayHarder: Glute bridge
  4. Bent-knee fall-out5 to 8 each side
    Beginner · Abs, Adductors, Hip abductors · 3D demoLet one knee open only as far as your pelvis stays stillEasier: Supine heel slideHarder: Dead bug heel taps

On your side and on all fours (about 3 minutes)

  1. Clamshell8 each side
    Beginner · Hip abductors, Glutes · 3D demoSqueeze as the knee opens; relax as it closesEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
  2. Bird dog, one limb at a time5 each arm and leg
    Beginner · Abs, Back, Glutes · 3D demoOne arm, then one leg, spine still; breathe out as you reachEasier: Side-lying tummy draw-inHarder: Bird dog

Seated (about 3 minutes)

  1. Seated march1 min
    Beginner · Hip flexors, Quads, Abs · 3D demoSit tall; a light squeeze as each knee liftsHarder: Standing march
  2. Seated knee extension (chair)8 each leg
    Beginner · Quads · 3D demoSqueeze, then straighten the knee; relax as you lowerEasier: Quad set (static quads)Harder: Leg extension

Standing (about 4 minutes)

  1. Sit to stand from a chair8 slow reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoSqueeze just before you stand: this is the habit that stops leaksEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
  2. Thoracic rotation6 each side
    Beginner · 3D demoTurn with the breath out; hips stillEasier: Side-lying open bookHarder: World's greatest stretch
  3. Wall side leg lift (standing side kick at the wall)10 each side
    Beginner · Hip abductors, Glutes, Abs · 3D demoA hand on the wall; squeeze as you liftHarder: Lateral band walk, band at the feet

Let go (about 1 minute)

  1. Pelvic floor relaxation (reverse Kegel)5 to 10 slow breaths
    Beginner · Pelvic floor · 3D demoFinish with your pelvic floor fully relaxed

Tips

  • Keep up your separate daily pelvic floor exercises too: NICE recommends supervised training for at least 3 months after prostate surgery. Do this class 2 or 3 times a week (our suggestion).
  • Not while a catheter is in: start the squeezes once it's out, and ask your surgical team before floor exercise.
  • If a move makes you leak, make it smaller or squeeze before it. Leaking often gets worse towards the end of the day as the muscles tire.
  • On hormone therapy, or if your bones have thinned, keep the bridge low and add the bone and balance work from our Pilates for the prostate guide.
  • If you take tamsulosin, get up slowly from the floor: roll onto your side, sit for a minute, then stand with a chair within reach.
  • If you have pelvic pain, pain when you ejaculate or trouble emptying your bladder, do only the relaxation moves and see a GP.
  • If you suddenly can't pee at all, especially with pain low in your tummy, call 999 or go to A&E.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the pilates for men's pelvic floor: a 20-minute lying, seated and standing class take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, Something with weight, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 7 of its 14 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.