Male Incontinence Exercises: Guidance for Men Dealing With Bladder Leakage

Jessica Lubahn 9 min read

Male Incontinence Exercises: Guidance for Men Dealing With Bladder Leakage

You’ve heard your lady friends crack jokes about it. Maybe your partner has been experiencing it since having kids. You thought it was a female problem — until it happened to you.


While incontinence in men isn’t as common as it is in women, it happens, it’s nothing to be embarrassed about, and it can be addressed.

Male incontinence exercises could be the solution to your problems. Read more about it here.

Table of Contents

male nincontinence exercises

Male Incontinence Exercises Aren’t a One-Size-Fits-All Solution

Male incontinence is not nearly as prevalent as female incontinence, with only 3 to 11% of men affected. Of those men, however, 40 to 80% experience urge incontinence while less than 10% are affected by stress continence. Luckily, both urge and stress incontinence can usually be managed through exercise.

Male incontinence exercises will differ depending on the cause of your incontinence, which s why making diagnosis an important first step before engaging in an exercise routine.

For example, if you’re experiencing an obstruction, exercises will be of little help. But, if your pelvic floor has been weakened over time or as a result of surgery, exercise may prove beneficial.

Speaking with your doctor as soon as you experience urinary leakage is a critical step in properly managing and treating your condition.

Are Incontinence Exercises for Males and Females the Same?

In a nutshell, yes. Men and women exercise the same muscles when trying to regain urinary control. 

For some men, the challenge may lie in locating and identifying the pelvic floor muscles because they don’t experience the same causes and prevalence of incontinence as women do.

However, with focus, training, and daily practice, the pelvic floor muscles can be located and exercised daily.

What Exercises Help With Male Incontinence?

Kegel exercises are recommended as one of the most effective incontinence exercises for males. However, your doctor may recommend any of the following exercises in conjunction with, or separate from Kegels: 

  • Biofeedback
  • Bladder retraining; and
  • Pelvic floor contractions

While exercises for male incontinence can be very effective, it’s common for men to feel embarrassed or limited in the activities they can enjoy.

ONDRwear was designed specifically for this reason. Our leak-proof underwear takes the focus off urinary leakage and allows you to get back to doing the things you love.

Our underwear was designed by a urologist, holds 25% more liquid than other leading brands, and utilizes strong wicking technology to keep you feeling moisture-free.

For more information about our leak-proof boxer briefs for men, click here.

male incontinence exercises

4 Exercises for Male Incontinence 

#1: Biofeedback

When urinary incontinence is due to nerve issues or weakening muscles, your doctor may suggest physical therapy in conjunction with other treatment options.

Biofeedback is a painless treatment method, usually administered by a physical therapist, that will provide personalized feedback about a particular function in the body. 

Sensors are attached to the body, allowing the physical therapist to guide you through physical and mental exercises to control muscles. Biofeedback is often used for:

  • Male pelvic floor dysfunction
  • Urgency or frequent urination
  • Pelvic pain; and
  • Difficulty emptying the bladder
How To Do Biofeedback Exercises for Male Incontinence

Biofeedback is conducted in one of two ways. 

First, a probe will be inserted into the anus and your therapist will ask you to squeeze your muscles as if you were trying to pass urine. 

Based on the results on the screen, you’ll be instructed on how and when to squeeze your muscles to provide effective bladder control.

Over time, you will no longer use the screen as a guide but rely only on yourself to gain coordination and control over your sphincter and pelvic floor muscles.

The therapist may opt to use real-time ultrasound scanning. A probe is placed on your perineum and the screen will display your pelvic organs.

You will be able to see what is happening around your bladder and bowel each time you squeeze your pelvic floor muscles. Your therapist can then help you correct how you contract your muscles once they’ve seen them on the screen.

#2: Bladder Retraining

Bladder retraining is a form of behavior therapy that can effectively treat male incontinence. 

By increasing the amount of time between emptying your bladder and the amount of fluid your bladder can hold, you can lessen both the sense of urgency and the leakage associated with the problem.

You’ll be expected to follow a fixed voiding schedule, regardless of your need to urinate. If the need to urinate arises before your assigned interval, you will practice a suppression technique, such as kegel exercises.

Intervals are lengthened from 15-30 minute increments each time success is achieved until you can maintain comfortable control for 3-4 hours.

How To Do Bladder Retraining Exercises for Male Incontinence
  1. Empty your bladder as soon as you awake in the morning to start your retraining schedule.
  2. Empty your bladder at the specific times discussed by you and your doctor, regardless of your need to urinate. 
  3. If you feel the need to urinate before the designated time, practice suppression or relaxation techniques or sit down until the sensation passes.
  4. Gradually increase the intervals between emptying your bladder until you reach a three to four-hour voiding interval.
  5. Keep a diary of your bladder activity so your doctor can monitor your progress. 

It may take between 6-12 weeks to reach your goal, so don’t get discouraged by setbacks. Everyone has good and bad days. You can increase your chances of success by practicing pelvic floor exercises every day. 

male incontinence

#3: Kegels

Kegel exercises can help you target and strengthen the muscles below the bladder that help control urination.

A weak urinary sphincter may be to blame for male urinary incontinence. This generally occurs as a result of prostate or bladder surgery. Kegels can help you improve or regain bladder control.

Once you know which muscles to target, Kegels are quite easy. You can locate your muscles during urination by stopping or slowing down the flow of urine. It’s important not to tense the abdomen, buttocks, or leg muscles or hold your breath.

You may also pretend you are trying to prevent the passage of gas and should feel a pulling sensation. If so, you have successfully located the right muscles for these highly effective male incontinence exercises.

How To Do Kegel Exercises for Male Incontinence

Once the muscles have been located, you should:

  • Contract the muscles for a count of five
  • Release the muscles for a count of five
  • Repeat the exercise ten times, three times daily

Many men find it easiest to do these exercises lying down at first. If you find it too difficult to contract the muscles for five seconds, try two to three seconds to start.

After a few weeks, you can gradually increase the time until you can contract the muscles for 10 seconds at a time and do the exercises standing up.

Remember not to contract any other muscles while doing the exercise.

#4: Pelvic Floor Contractions

Kegels are considered pelvic floor contractions as well, but in addition to these, both short and long contractions can be effective in managing urinary incontinence in men.

Short contractions focus on working the fast-twitch muscles in your pelvic floor. The goal of these exercises is to quickly tighten and release, rather than holding the contraction.

Long contractions are designed to get you to a position where you can contract your pelvic floor for at least 10 seconds. You’ll tighten your pelvic floor muscles and hold the contraction as long as you can, gradually increasing the duration.

Short and long contractions should be performed during the same exercise session.

How To Do Pelvic Floor Contractions for Male Incontinence

To perform short contractions:

  1. Breathe in deep and then exhale as you contract your pelvic floor muscles quickly.
  2. Inhale as you release the contraction.
  3. Repeat ten times for three sets per day.

Long contractions follow the same steps, but you will hold the contraction for as long as you can. You may only be able to hold it for two to three seconds at first, but eventually, you want to be able to hold it for 10 seconds.


How Long Does It Take to See Results From Male Urinary Incontinence Exercises?

Depending on the exercises you choose, results will vary. 

For example:

  • Biofeedback - typically takes an average of six to eight sessions over a three-month period.
  • Bladder retraining - may take between 6-12 weeks depending on your dedication to the program and the reason for your incontinence.
  • Kegels - you may see noticeable results within a couple of weeks, but lasting results usually take 4-6 weeks of practicing every day.
  • Short and long contractions - when practiced every day, you may notice results within 3-6 months.

Tips for Success With Male Incontinence Exercises

Male incontinence exercises are only effective when done regularly. Get into the habit of doing your exercises with these tips:

  • Be consistent - do your exercises at the same time each day so that they become a part of your routine.
  • Remember your goal - you’re ready to be free of incontinence issues, right? Keeping the end result in mind is a great incentive to do your exercises.
  • Track your progress - remember that diary we mentioned? It can be used for any of the exercises above. Keeping track of your progress is great for motivation.

Male incontinence exercises can be highly effective. However, if you’re not seeing the results you hoped for, you should discuss alternative options with your doctor.

ONDRwear Pee-Proof Underwear Helps Put an End to the Embarrassment of Male Incontinence

Pelvic floor exercises for male incontinence are usually effective, but it takes time for noticeable results.

No need to hibernate or give up your daily activities out of embarrassment. First of all, male incontinence is normal and affects millions of men across the country. Secondly, ONDRwear has your back. 

Our leak-proof underwear for men was designed with your comfort in mind. Every pair of underwear is:

  • Odor-free
  • Super absorbent
  • Made with plant-based materials
  • Offered in a variety of sizes

Our layers are the secret to the ultimate in discretion and absorption. With specially-designed modal algae lining, all of our underwear is breathable and anti-microbial and the hydrophilic one-way absorption pulls the liquid away, so you feel dry all day.

With ONDRwear, you have nothing to lose and everything to gain — especially the confidence knowing that you’re wearing the best incontinence underwear available.

male incontinence exercises