Each thrust should be held for several seconds, followed by a few seconds of relaxation. About 10 thrusts should be performed in each exercise cycle. Do three or four cycles a day and even more when traveling. Seated pelvic thrusts are good for men whose occupations require frequent long-distance trips in vehicles or airplanes. You can do the exercise while driving, but don't let it interfere with control of your vehicle.
Pelvic thrusts are a standard routine in water aerobics classes for both men and women.
The Kegel exercises in Chapter 8 can help control urinary incontinence by strengthening the pubococcygeous muscle near the rectum. Variations on the Kegel can also improve muscle tone in the prostate area. In one variation, sit crosslegged. After relaxing, pull your anal area inward as if you were trying to postpone a bowel movement. Hold that position for about 10 seconds, then relax.