Can Pelvic Floor Exercises Improve Male Fertility? Science-Backed Guide

Written By The Mr. Fertyl Research & Education Team

Pelvic floor exercises – often known as Kegel exercises – aren’t just for women. Men have pelvic floor muscles too, and strengthening them may offer surprising benefits for male reproductive health. From improving sexual function to potentially supporting sperm quality, a stronger pelvic floor could be an often-overlooked tool in boosting male fertility. This science-backed guide will explain how pelvic floor exercises might help male fertility by improving blood flow, aiding hormone balance, and enhancing ejaculatory control. We’ll also dispel common myths and outline simple exercises men can start today. And yes, we’ll touch on why factors like supportive underwear and other lifestyle choices can complement your pelvic floor routine in your journey to optimal fertility.

What Are the Pelvic Floor Muscles in Men?

The pelvic floor muscles are a layer of muscles stretching from the tailbone to the pubic bone, forming the base of the pelvis. These muscles support the bladder and bowel, and they play a role in sexual function for men [7]. In fact, in men the pelvic floor muscles are directly linked with erectile function and ejaculation [6]. You can think of them as a hidden support system for your urinary and reproductive organs.

When working properly, the male pelvic floor helps control urination and bowel movements and contributes to sexual performance (for example, by helping maintain erections and controlling the timing of ejaculation) [7]. If these muscles become weakened – due to factors like aging, surgery, being overweight, or chronic straining – men might notice issues such as urinary dribbling, reduced sexual sensation, or difficulties with erectile function. On the other hand, strengthening these muscles through targeted exercises can improve bladder control and may improve sexual performance [8]. In short, men have a pelvic floor and it matters for more than just preventing incontinence – it’s also intimately tied to sexual health and comfort.

Myth Busting: Many people assume pelvic floor exercises are “just for women,” especially postpartum women. This is a myth – men benefit too. Strong, toned pelvic floor muscles support core stability and bladder control in men and women alike, and importantly, they can improve male sexual health [6]. So there’s nothing unmanly about doing Kegels; in fact, it’s a smart training for a part of the body that often doesn’t get enough attention.

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How Pelvic Floor Exercises May Support Male Fertility

Okay, so pelvic floor strength can help with bladder and sexual function – but what’s the connection to fertility? Fertility isn’t just about sperm count in isolation; it’s influenced by a combination of factors including hormone levels, blood flow to reproductive organs, sexual performance, and more. Here’s how pelvic floor exercises might play a supportive role:

  • Improved Pelvic Blood Flow: A stronger pelvic floor can improve blood circulation in the pelvic region. Pelvic floor contractions (like those during Kegel exercises) help increase blood flow to the penis [7]. Better circulation means more oxygen and nutrient delivery to the testes and accessory glands. This can create a healthier environment for sperm production. Indeed, regular physical activity in general is known to enhance cardiovascular function and increase oxygen supply to reproductive organs, which benefits sperm development [5]. Pelvic floor exercises are a gentle, targeted form of exercise that can contribute to this healthy blood flow. Men who have strengthened their pelvic muscles often report improved erectile firmness [1], which is a sign of good blood flow in the region. Improved erections and genital blood flow may indirectly support fertility by ensuring the male reproductive tract is well-nourished and functioning optimally.

  • Hormone Balance and Testicular Function: Exercise has systemic benefits, and pelvic floor training is no exception. Research shows that moderate exercise can positively influence male hormone levels – for example, supporting healthy testosterone levels and reducing excess cortisol (a stress hormone) [5]. In a comprehensive 2025 review, scientists concluded that moderate physical activity tends to enhance hormonal balance and semen quality, thereby positively influencing male fertility [5]. In men, higher testosterone (within normal ranges) is associated with better sperm production. Pelvic floor exercises alone won’t magically boost testosterone, but they can be part of an active lifestyle that keeps your endocrine system running smoothly. Additionally, pelvic floor training might help improve blood flow to the testes, which could aid in optimal hormone production and sperm development. The take-home point is that fertility isn’t only about hormones or only about one muscle – it’s a whole-body equation. Pelvic exercises address one piece of that puzzle by improving circulation and possibly reducing stress (more on that next), complementing other efforts to maintain hormonal health.

  • Ejaculatory Control and Sexual Function: One practical way pelvic floor strength ties into fertility is by helping men have more control over ejaculation and stronger orgasms. If you’re trying to conceive, the ability to reliably ejaculate during intercourse is obviously critical. Pelvic floor exercises can help address issues like premature ejaculation or mild erectile dysfunction, which can hinder conception. Strengthening the pelvic floor has been shown to give men greater control of when they ejaculate [7] and can even improve the force of ejaculation. In fact, pelvic physiotherapy is emerging as a treatment for certain sexual dysfunctions – a recent review in Sexual Medicine Reviews found that pelvic floor exercises (combined with physical therapy techniques) improved premature ejaculation and erectile dysfunction in men, with the authors noting the approach is “simple, safe, and noninvasive” [2][6]. By doing Kegels, men learn to contract and relax those muscles on command, which can help them delay ejaculation if needed and potentially achieve more satisfying climaxes. From a fertility standpoint, better ejaculatory control means you can ensure semen is deposited in the vagina at the right moment, and improved erectile function means fewer missed opportunities due to performance issues. Even men without diagnosed sexual dysfunction often find that exercising these muscles enhances their sexual pleasure – and what’s good for your sex life can be good for baby-making, too!

  • Reducing Stress and Supporting Reproductive Health: Let’s not forget the mind-body connection. Struggling with fertility can be stressful, and stress itself can negatively impact male fertility (by disrupting hormones or increasing oxidative stress in the body). Exercise is a known stress reliever. Doing pelvic floor exercises regularly might help reduce anxiety around performance because you gain confidence and a sense of control over your body. Moreover, exercise releases endorphins that counteract stress. Research indicates that physical activity (in moderation) reduces inflammation and oxidative stress in the body [5]. Oxidative stress in the testes can harm sperm, so a lifestyle that includes exercise can protect sperm quality [5]. Think of Kegels as one more item in your anti-stress toolkit – you can even do them as a form of mindfulness, focusing on the muscle contractions and your breathing. By lowering stress and improving pelvic blood flow, you create a more favorable environment for sperm health.

  • Evidence of Benefits: While pelvic floor exercises for outright sperm count improvement haven’t been as extensively studied as, say, diet or general exercise, there is encouraging related evidence. The consensus among many studies is that an active lifestyle improves sperm parameters, and pelvic exercises are part of staying active. For example, in one study moderate physical activity was associated with better sperm motility and morphology (shape) compared to a sedentary lifestyle [5]. On the flip side, very intense exercise or chronic cycling (which can injure the pelvic floor and testes) can impair fertility, especially if it leads to overheating or trauma. The key is balance. Pelvic floor workouts are low-impact and moderate, so they fall on the “helpful” side of the spectrum. And we have clear evidence they help with sexual function. A noteworthy clinical trial in the U.K. found that after 6 months of pelvic floor muscle training (with physiotherapist guidance), 40% of men with erectile dysfunction regained normal erectile function, and an additional 34% saw improvement [1]. That’s significant, because erectile dysfunction can be both a cause and consequence of fertility troubles. By restoring erectile ability, pelvic exercises can directly aid those men in conceiving. Even if you don’t have ED, stronger erections and more confidence are certainly a plus when you’re trying for a baby.

In sum, pelvic floor exercises contribute to male fertility in indirect but important ways: they bolster the physical functions (like erection, ejaculation, and hormonal environment) that allow for successful conception. Think of them as laying a strong foundation – they help ensure all the mechanics of reproduction are working in your favor when it counts.

How to Do Pelvic Floor Exercises (Kegels) for Men

One of the best parts about Kegel exercises is that they are simple, free, and can be done almost anywhere without anyone knowing. The key is proper technique and consistency. Here’s a step-by-step guide to get started:

1. Find the Right Muscles: First, you need to locate your pelvic floor muscles. There are a couple of ways to do this. One common method is to try to stop the flow of urine midway when you’re in the bathroom (or imagine doing so) – the muscles you engage to do that are your pelvic floor. Another way: tense the muscles that you would use to avoid passing gas. You should feel a contraction lifting in your perineum (the area between the scrotum and anus). You can even place a finger gently just inside the anus and squeeze; if you feel a tightening around your finger, you’ve got the right muscles [7][8]. Be sure you’re not accidentally clenching your buttocks, thighs, or abdominal muscles – isolate the pelvic floor. It may take a few attempts to be sure you’ve got it, but once you do, you can perform Kegels in any position (lying down, sitting, or standing).

2. Master the Contraction Technique: To perform a basic Kegel exercise, squeeze those pelvic floor muscles as if you’re trying to lift them upward inside your body. Hold the contraction for about 3 to 5 seconds [8] (you can count slowly), and then relax for an equal count (3–5 seconds). As you squeeze, remember to breathe – do not hold your breath or tighten your chest. Only the pelvic floor should be contracting; your stomach, thighs, and buttocks should remain relaxed [8]. If they tense up, reset and focus again on just the pelvic area. Initially, it might be easier to do this lying down so you’re not working against gravity. You might also notice your penis or testicles lift slightly when you contract – that’s a good sign you’re engaging the right muscles.

3. Repeat in Sets: Aim for about 10 contractions per set. After each contraction and full relaxation, that’s one rep. Try to do 3 sets a day, spaced out morning, midday, and evening [7]. As you get more practice, you can increase the length of each contraction up to 10 seconds, with a 10-second relaxation in between. For example, squeeze for 5 seconds, release for 5 seconds, and so on; as it becomes easier, go for 7 seconds, then 10 seconds. Quality is more important than rushing through them. It’s perfectly normal for the muscles to tire early on – if you can’t hit 10 reps at first, do as many as you can with good form and work your way up over a few weeks. Consistency is key: make Kegels a daily habit. A good tip is to tie your sets to routine tasks (do a set after using the bathroom, or while brushing your teeth, or during your commute – whatever cues help you remember) [8]. Because no equipment or visible movement is required, you really can do Kegels anywhere – sitting at your desk, driving (maybe not during the most hectic traffic moments!), or watching TV.

4. Incorporate Variations: Once you get the hang of slow holds, you can try some variations to further train your pelvic floor. One is the “quick flick” Kegel: rapidly squeeze the muscles for 1 second and let go, repeating a series of quick contractions. This helps the muscles learn to react quickly (which can be useful for preventing unexpected leaks or improving that final “push” during ejaculation). Another exercise that engages the pelvic floor is the classic bridge (pelvic lift) exercise – lying on your back with knees bent, lift your hips off the floor while squeezing your buttocks and pelvic floor, then lower down. Although bridges are more of a glute exercise, they also recruit the pelvic floor and core [9]. Squats are another compound exercise that can indirectly strengthen the pelvic floor (by engaging the core and lower muscles), but to specifically target the pelvic floor, Kegels are the go-to move. Start with those before exploring other exercises.

5. Don’t Overdo It: It might be tempting to think “the more, the better,” but like any muscle group, the pelvic floor can get fatigued or sore from overexertion. You generally shouldn’t be doing hundreds of Kegels a day. Stick to the routine of ~30-40 contractions a day (spread out) unless advised otherwise by a doctor or physical therapist. And avoid doing Kegels during urination as a regular practice. While we mentioned stopping urine flow as a test to find the muscles, you shouldn’t make a habit of interrupting your stream routinely – that can lead to incomplete bladder emptying and raise your risk of urinary tract infections [8]. Once you know the muscle location, do your exercises when the bladder is empty.

If you’re unsure whether you’re doing them correctly or you don’t notice any improvement after a few months, consider speaking with a healthcare provider. Doctors or a specialized pelvic floor physiotherapist can offer biofeedback or additional guidance [8]. They have techniques (including small sensors) to verify you’re contracting the right muscles and can prescribe tailored exercise plans if needed. But for most men, self-taught Kegels done consistently will yield noticeable benefits – perhaps better bladder control or stronger erections – within several weeks to a couple of months. Keep at it, and be patient. Think of it like any workout: you won’t go from zero to superhero overnight, but every session is a step toward a stronger pelvic foundation.

Common Myths and Misconceptions

Talking about pelvic floor exercises can feel a bit unfamiliar for many men, and unfortunately there are some myths out there. Let’s clear up a few misunderstandings:

  • Myth 1: “Pelvic floor exercises are only for women.” Reality: As we highlighted earlier, men absolutely have pelvic floor muscles and benefit from strengthening them. The idea that only women (especially those who’ve given birth) need Kegels is outdated. Men’s pelvic floor training can improve bladder and bowel control and enhance sexual function [6]. In men, these exercises have been used to treat erectile dysfunction and even as part of therapy for premature ejaculation [2][6]. So, pelvic floor health is a unisex topic! Don’t let embarrassment or old stereotypes stop you from trying Kegels.

  • Myth 2: “If I do Kegels, I’ll gain super endurance and never have any sexual problems again.” Reality: Let’s manage expectations – pelvic floor exercises are not a magic cure-all for every fertility or sexual issue. They are one useful tool in your toolkit, but they won’t instantly fix complex medical causes of infertility. For instance, if a man has very low sperm count due to a hormonal disorder or a genetic condition, doing Kegels alone won’t solve that. Likewise, pelvic exercises won’t overcome a physical blockage like blocked sperm ducts. What they can do is improve muscular function and blood flow, which may assist with issues like mild erectile dysfunction, ejaculatory control, or urinary leakage. Many men see improvements in those areas with consistent training, but it’s not instantaneous and it might not resolve deeper issues that require medical intervention. Think of Kegels as part of a holistic approach to male reproductive health. By all means, celebrate the benefits – just know their limitations. If you have significant fertility concerns, you should also consult a healthcare provider to investigate all possible causes. Pelvic floor strength is one piece of the puzzle, complementing other treatments or lifestyle changes, not a standalone panacea.

  • Myth 3: “I should practice Kegels all the time, even while urinating or at random times, to get the best results.” Reality: Consistency is good, but technique and moderation matter. You should not be flexing these muscles 24/7. Overtraining the pelvic floor can actually lead to muscle tightness or spasms, which in some cases might cause pain or hinder proper function. Remember, the pelvic floor should be strong and flexible – it needs to relax fully as well as contract. Doing exercises in the recommended amounts (usually a few sets per day) is sufficient. Also, as mentioned, do not constantly stop your urine flow as an exercise – that’s only for initially locating the muscle. Regularly interfering with urination can cause problems like incomplete emptying and infection [8]. Similarly, if you find yourself clenching your pelvic muscles out of habit when you’re anxious or while lifting weights, be mindful to relax them – chronic tension in the pelvic floor isn’t the goal. Balance is key: you want strength and endurance, but also the ability to let go. If you ever experience pelvic pain, or a feeling of tightness in that area, you might be overdoing the exercises and should ease off and possibly consult a professional.

  • Myth 4: “Pelvic floor exercises will make me last ridiculously long in bed or increase size.” Reality: There are some exaggerated claims floating around online. Strengthening your pelvic floor can help with endurance (lasting longer by delaying ejaculation) and can enhance the rigidity of erections, which might subjectively feel like improvement in size or hardness. Some men report stronger orgasms due to the muscle power. However, it’s not going to transform your basic anatomy. The exercises won’t increase penile length or turn you into a marathon man overnight. They will give you better control and possibly more confidence, which can translate into better sexual experiences for you and your partner. Improving “stamina” is often more about control and arousal management – pelvic floor strength helps with the physical control aspect, but mental techniques and communication with your partner are important too. So, by all means, use Kegels to improve your sexual health, but don’t believe any source that hypes them as a miracle for drastically boosting virility beyond normal healthy function.

By dispelling these myths, we hope you feel more comfortable and informed about pelvic floor exercises. Far from being weird or unnecessary, they’re a legitimate, doctor-recommended practice for many men (for example, Mayo Clinic and Cleveland Clinic both encourage Kegel exercises for men to improve urinary and sexual health [7][8]). If you have more questions or aren’t sure what’s true or false, consider asking a healthcare provider – trust us, they’ve heard it all and can guide you without judgment.

Beyond Kegels: Holistic Tips (and Why Underwear Matters)

Pelvic floor exercises can be an important part of supporting fertility, but they work best in tandem with other healthy habits. Lifestyle factors have a big impact on sperm quality and overall reproductive function. Here are a few science-backed tips to boost your fertility that go hand-in-hand with doing your Kegels:

  • Keep it Cool Down There: The testes are temperature-sensitive – that’s why they hang outside the body. Excess heat can impair sperm production. Avoiding hot tubs, saunas, or placing laptops directly on your lap are commonly advised steps. But did you know your choice of underwear can also make a difference? Tight, constrictive underwear can increase scrotal temperature. A notable Harvard study of 656 men found that those who primarily wore loose-fitting boxer shorts had significantly higher sperm concentrations and total sperm counts than men who wore tight underwear [4]. The boxer-wearers also had lower levels of follicle-stimulating hormone (FSH), suggesting their bodies weren’t having to work as hard to compensate for any sperm production issues [4]. The implication is clear: looser, breathable underwear helps your testicles stay cooler and promotes better sperm output. This is where Mr. Fertyl’s bamboo underwear comes into play. Our underwear line is specifically designed for health-conscious, fertility-focused men. The bamboo fabric is ultra-breathable and moisture-wicking, helping to keep your groin area cool and comfortable. Bamboo is also naturally antibacterial and incredibly soft, so you get comfort along with an eco-friendly material (a nice bonus if you care about the environment, too). By wearing supportive but not overly tight underwear – like the boxer-brief style made from bamboo fabric – you can avoid the “heat trap” effect of synthetic, tight briefs. It’s a simple wardrobe change that, paired with pelvic floor exercises, creates a more fertility-friendly environment for your swimmers. (And let’s be honest, who doesn’t love comfy underwear?)

  • Maintain a Healthy Weight and Exercise Regularly: Regular exercise and a balanced diet are pillars of fertility for men. Obesity has been linked to lower testosterone levels and poorer sperm quality. In fact, being overweight or sedentary can contribute to erectile dysfunction as well. On the flip side, moderate exercise can boost natural testosterone and improve sperm parameters [5]. The Mayo Clinic notes that obesity is directly related to testosterone levels (a key hormone for sperm production) and recommends exercise plus a healthy diet to support fertility [10]. So, keep up those workouts (cardio and strength training) alongside your Kegels. Just avoid going to extremes – marathon-level endurance training or overtraining can actually harm fertility in some cases by causing excessive oxidative stress [5]. Aim for a balanced routine: for example, 30 minutes of moderate exercise most days. Even brisk walking and resistance exercises can help. Pelvic floor exercises fit nicely into this lifestyle because they can be done daily without equipment. Consider them as part of your overall fitness plan, just like cardio or weightlifting, albeit a more discreet part!

  • Watch the Substance Use: This is Fertility 101 advice, but it bears repeating. Smoking, heavy alcohol use, and illicit drugs can all reduce sperm count and function. Smoking in particular introduces toxins that can damage DNA in sperm. Excessive alcohol can lower testosterone and cause impotence or poor sperm. If you’re serious about conceiving, cut back or quit these habits. Your pelvic floor exercises will only help so much if smoking or alcohol is dragging your reproductive health down. Think of it like this: you wouldn’t rev the engine of a car while simultaneously flooding the fuel with gunk – so don’t strengthen your body with exercise while flooding it with toxins. Clean up the inputs, and your outputs (sperm) will be healthier.

  • Manage Stress: Fertility journeys can be emotionally taxing. Chronic stress and anxiety can interfere with the hormones that regulate sperm production and sexual function. High stress is associated with increased cortisol and oxidative stress, which can impair sperm quality. Finding ways to relax is crucial. Exercise (including Kegels) helps, but also consider practices like meditation, deep breathing, or even seeing a therapist if needed. Sometimes men shy away from discussing the stress or pressure they feel about fertility, but it’s a normal part of the process for many couples. By reducing stress, you not only improve your mental health but possibly your sperm health too. Pelvic floor training can actually be meditative – some men incorporate it into a yoga or stretching routine, since you can coordinate the contractions with deep breathing. Do what works for you to keep stress in check, whether it’s hobbies, counseling, or mind-body exercises.

  • Consider Professional Guidance: If you have been trying to conceive for a while with no success, it’s wise to get a medical evaluation. Sometimes issues like varicoceles (enlarged veins in the scrotum), hormonal imbalances, or other medical conditions might be present. Pelvic floor exercises are still beneficial for general health, but you might require additional treatments or interventions to address specific problems. The good news is that many causes of male infertility are treatable. Medication or procedures can assist in cases where exercise and lifestyle aren’t enough [10]. And remember, if you have a condition like erectile dysfunction or premature ejaculation contributing to fertility challenges, doctors can help with those as well – often in combination with recommending pelvic exercises as part of rehab. So, use all the tools available to you.

In this holistic picture, Mr. Fertyl’s bamboo underwear fits as a small but meaningful detail – an example of optimizing your environment. It’s eco-friendly (no harsh chemicals or plastics against your skin) and designed for guys who want the best for their reproductive health. Choosing comfortable, cooler underwear is recommended by fertility experts, and we’re proud to offer a product that aligns with that advice. After all, if you’re doing everything else to boost your chances – exercising, eating right, doing your Kegels – you might as well ensure your clothing isn’t accidentally undermining your efforts. It’s about aligning all the factors in your favor.

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Conclusion

Pelvic floor exercises might not be the first thing that comes to mind when you think about improving male fertility, but as we’ve explored in this guide, they can play a valuable role. By strengthening those hidden muscles, you’re investing in better sexual function (stronger erections, improved ejaculatory control) and potentially creating a more favorable environment for sperm through improved blood flow and hormone support. And the best part is that Kegels are easy, private, and free to practice – a small daily habit that could yield significant benefits over time.

Remember that male fertility is a holistic issue. Pelvic floor health is one piece of the puzzle, along with overall fitness, diet, avoiding excessive heat and toxins, and managing stress. When you put multiple positive pieces together, they can add up to a big improvement in your reproductive well-being. So, don’t shy away from trying those pelvic exercises – they’re a normal part of male health, just like any other workout. Talk about it with friends or your partner to normalize the conversation; you might be surprised how many men are quietly doing Kegels on their own, too.

Finally, consider the external factors like clothing. Something as simple as switching to breathable, fertility-friendly underwear can complement the internal work you’re doing. Mr. Fertyl’s bamboo underwear is one option that aligns with this philosophy – keeping you comfortable, cool, and confident as you work on your goals. We’re here to support a community of men who care about their fertility and the environment at the same time.

In a world where male reproductive health doesn’t always get the spotlight, taking charge of things like pelvic floor strength is a proactive step that can make you feel empowered. Whether you’re actively trying to conceive or just planning ahead for the future, nurturing your pelvic health is an investment in your long-term vitality. So start doing those Kegels, slip on some comfy bamboo underwear, and carry on with your fertility journey knowing you’re doing everything you can – backed by science and a bit of friendly support from Mr. Fertyl along the way.

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  2. Yaacov, D., Nelinger, G., & Kalichman, L. (2022). The effect of pelvic floor rehabilitation on males with sexual dysfunction: A narrative review. Sexual Medicine Reviews, 10. Source.
  3. Sahin, E., Brand, A., Cetindag, E. N., Messelink, B., & Yosmaoglu, H. B. (2025). Pelvic physical therapy for male sexual disorders: A narrative review. International Journal of Impotence Research, 37. Source.
  4. Mínguez-Alarcón, L., Gaskins, A. J., Chiu, Y. H., et al. (2018). Type of underwear worn and markers of testicular function among men attending a fertility center. Human Reproduction, 33. Source.
  5. Zańko, A., Pawłowski, M., & Milewski, R. (2025). The impact of physical exercise on male fertility through its association with various processes and aspects of human biology. Journal of Clinical Medicine, 14. Source.
  6. Warner, L. (2024, June 21). Pelvic floor exercises: Help for incontinence, sexual health, and more. Harvard Health Publishing. Source.
  7. Cleveland Clinic. (2025, January 28). Kegel exercises for men. Cleveland Clinic Health Library. Source.
  8. Mayo Clinic Staff. (n.d.). Kegel exercises for men: Understand the benefits. Mayo Clinic. Source.
  9. Nall, R. (2023, May 30). How to do pelvic floor exercises. Medical News Today. Source.
  10. Mayo Clinic Health System Staff. (n.d.). Male infertility. Mayo Clinic Health System. Source.