If you’ve been told that the best way to strengthen your pelvic floor with kegels for men is to “stop the flow of urine midstream,” it’s time to rethink that advice.
Many men have heard this classic tip—try to halt urination to “find” or “strengthen” your pelvic floor muscles. But this method is outdated and potentially harmful. Let’s break down why, and what you should do instead.
Kegels for Men Myth: Why You Shouldn’t Stop the Flow of Urine
Your pelvic floor muscles are supposed to completely relax while you’re urinating. Forcing yourself to stop midstream can disrupt the normal reflex between your brain and bladder. Over time, this might lead to dysfunctional voiding patterns, urgency, or incomplete emptying.
Urination is meant to be a reflexive, smooth process—not a workout. So don’t use it as a training tool.
A Better Way to Engage Your Pelvic Floor
If you want to strengthen your pelvic floor muscles (and yes, men have them too!), try this simple but effective cue:
- Imagine a gentle lift: Think of slowly lifting an elevator to the first floor. Or, more memorably, think of “lifting your testicles to the sky”—but very lightly.
- Check your effort: If you feel your abdominals clenching or your glutes tightening, you’re working too hard. Pelvic floor activation should be subtle, controlled, and isolated.
- Start lying on your side: This position helps reduce compensations in your abs or glutes. Place a hand on your lower belly to monitor whether you’re tensing there—if you are, ease off.
Why the Pelvic Floor Matters
The pelvic floor is part of your deep core system. For men, these muscles play critical roles in:
- Bladder function
- Bowel control
- Sexual health
Weakness or dysfunction can contribute to issues like incontinence, urgency, constipation, pelvic pain, or sexual difficulties.
When to Seek Help
If you’re experiencing problems with bladder, bowel, or sexual function—or you’re unsure if you’re doing pelvic floor exercises correctly—consider seeing a pelvic floor therapist. They can assess your technique, ensure you’re using the right muscles, and design a program tailored to your needs.
The bottom line?
Ditch the outdated advice to stop your urine flow as an exercise. Train smarter—not harder—and prioritize a slow, gentle, and intentional activation.
If you found this helpful, please share it with someone who might benefit. And if you have questions about pelvic floor therapy, feel free to reach out!
Video Timestamps
00:00 – Introduction: The Male Kegels Myth
00:06 – Why “Stop the Flow” Is Outdated Advice
00:32 – Urination Is a Reflex: Don’t Disrupt It
00:59 – The Gentle Lift Technique Explained
01:30 – Avoid Overworking: Watch Abs and Glutes
01:54 – The Pelvic Floor as Part of the Deep Core System
02:17 – When to See a Pelvic Floor Therapist
02:40 – Final Tips and Call to Subscribe
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