How to Do Kegel Exercises for Men: Step-by-Step Guide

If you're looking to improve your bladder control, enhance sexual performance, or strengthen your pelvic floor, kegel exercises for men are one of the most effective and research-backed methods available. Unlike pills or devices, Kegels are a natural, side-effect-free way to strengthen the muscles that support your pelvic organs and contribute to sexual function.

In this comprehensive guide, you'll learn exactly how to perform kegel exercises for men correctly, why they work, and how to avoid the most common mistakes that prevent results.

What Are Kegel Exercises for Men?

Kegel exercises are targeted contractions of the pelvic floor muscles—the group of muscles that support your bladder, bowel, and sexual function. Named after Dr. Arnold Kegel, who first popularized them in the 1940s, these exercises were initially designed for women but have proven equally beneficial for men.

The pelvic floor muscles form a "hammock" at the base of your pelvis, stretching from your pubic bone to your tailbone. These muscles control urination, support erectile rigidity, and play a crucial role in ejaculatory control.

The Key Muscle: Pubococcygeus (PC)

The primary muscle targeted during Kegels is the pubococcygeus (PC) muscle. This muscle:

• Controls the flow of urine
• Supports erectile tissue blood flow
• Contributes to ejaculatory control
• Maintains pelvic organ positioning

When strengthened through regular exercise, the PC muscle can significantly improve multiple aspects of men's health.

Why Kegel Exercises for Men Matter

Research consistently demonstrates the benefits of pelvic floor training for men. Here's what the science shows:

1. Improved Erectile Function

A 2005 study published in BJU International found that 40% of men with erectile dysfunction who performed pelvic floor exercises for 6 months regained normal erectile function, while another 35% showed significant improvement. The exercises work by strengthening the muscles that help trap blood in the penis during erection.

2. Better Ejaculatory Control

Kegel exercises can help men who experience premature ejaculation gain better control. By strengthening the pelvic floor, you develop greater awareness and control over the muscles involved in ejaculation.

3. Enhanced Bladder Control

For men experiencing urinary incontinence (especially after prostate surgery), Kegels are often the first-line treatment. Studies show that pelvic floor training can reduce or eliminate leakage in many cases.

4. Prostate Health

Regular pelvic floor exercises may help with recovery after prostate surgery and can alleviate some symptoms of chronic prostatitis/chronic pelvic pain syndrome (CP/CPPS).

5. Increased Sexual Confidence

Beyond the physiological benefits, many men report increased confidence and satisfaction with their sexual performance after establishing a regular Kegel routine.

How Kegel Exercises for Men Work

The mechanism behind Kegels is straightforward: progressive resistance training for your pelvic floor muscles, similar to how you'd strengthen your biceps or legs.

The Blood Flow Connection

During an erection, blood flows into the erectile tissue (corpus cavernosum). The pelvic floor muscles, particularly the bulbocavernosus and ischiocavernosus muscles, compress the veins that drain blood from the penis. Stronger muscles = better compression = firmer, longer-lasting erections.

The Neural Pathway

Regular Kegel practice also strengthens the neural pathways between your brain and pelvic floor. This improved "mind-muscle connection" gives you better voluntary control over these muscles during sexual activity.

Progressive Overload

Just like any muscle training, consistency and progressive challenge are key. Starting with basic contractions and gradually increasing duration and intensity leads to measurable strength gains over 8-12 weeks.

How to Perform Kegel Exercises: Step-by-Step

Step 1: Find Your Pelvic Floor Muscles

Before you can exercise these muscles, you need to identify them:

Method 1: The Stop-Stream Test

• While urinating, try to stop or slow the flow mid-stream
• The muscles you engage to stop the flow are your pelvic floor muscles
• Important: Only use this method to identify the muscles—don't practice Kegels while urinating regularly

Method 2: The Tightening Test

• Imagine you're trying to prevent yourself from passing gas
• The muscles that tighten are part of your pelvic floor
• You should feel a "lifting" sensation inside

Step 2: Perfect Your Technique

Once you've identified the muscles:

1. Empty your bladder before starting
2. Sit or lie down in a comfortable position (beginners often find lying down easier)
3. Tighten your pelvic floor muscles as if stopping urination
4. Hold the contraction for 3-5 seconds
5. Relax completely for 3-5 seconds
6. Repeat 10-15 times

Critical tips:

• Breathe normally—don't hold your breath
• Don't tighten your abs, thighs, or buttocks
• Focus only on the pelvic floor muscles

Step 3: Build a Routine

Beginner Protocol (Weeks 1-2):

• 3 sets of 10 repetitions daily
• Hold each contraction for 3 seconds
• Rest 3 seconds between reps

Intermediate Protocol (Weeks 3-6):

• 3 sets of 15 repetitions daily
• Hold each contraction for 5 seconds
• Rest 5 seconds between reps

Advanced Protocol (Weeks 7+):

• 3 sets of 20 repetitions daily
• Hold each contraction for 10 seconds
• Rest 5 seconds between reps

Step 4: Add Variety

Once you've mastered the basic exercise:

Quick Flicks: Rapid contractions (1 second on, 1 second off) for 10-20 reps Elevator Contractions: Gradually increase contraction intensity in "floors," then slowly release Position Changes: Practice while standing, sitting, and lying down to strengthen in different contexts

Best Practices for Maximum Results

Consistency Is King

Studies show that men who exercise their pelvic floor at least 3-5 times per week for a minimum of 8-12 weeks see the most significant improvements. Set a daily reminder to make it a habit.

Quality Over Quantity

Perfect form with 10 reps is better than sloppy form with 50. Focus on:

• Isolating the correct muscles
• Maintaining full contractions
• Breathing normally throughout

Track Your Progress

Use a simple log or app to track:

• Number of reps and sets completed
• How long you can hold each contraction
• Any improvements in symptoms or function

Combine with Lifestyle Factors

Kegel exercises work best when combined with:

• Regular cardiovascular exercise (improves overall blood flow)
• Healthy diet (supports vascular health)
• Adequate sleep (supports recovery and hormone balance)
• Stress management (reduces pelvic floor tension)

Be Patient

Most men start noticing improvements in 4-6 weeks, with maximum benefits appearing around 12 weeks of consistent practice. Don't give up if you don't see immediate results.

Common Mistakes to Avoid

1. Using the Wrong Muscles

Many beginners engage their abs, glutes, or thighs instead of isolating the pelvic floor. If you notice tension in your stomach or buttocks, reset and focus only on the "lifting" sensation deep in your pelvis.

2. Holding Your Breath

Breath-holding creates internal pressure that works against your pelvic floor. Always breathe normally during exercises.

3. Overdoing It

More is not always better. Overtraining your pelvic floor can lead to muscle fatigue and tension. Stick to recommended sets and reps, especially when starting out.

4. Practicing While Urinating

Regularly stopping urination mid-stream can confuse your bladder-brain signals and potentially lead to incomplete bladder emptying. Only use the stop-stream test to identify the muscles initially.

5. Giving Up Too Soon

Muscle adaptation takes time. Many men quit after 2-3 weeks when they don't see instant results. Commit to at least 8-12 weeks before evaluating effectiveness.

6. Forgetting to Fully Relax

The relaxation phase is just as important as the contraction. Incomplete relaxation can lead to a chronically tight (hypertonic) pelvic floor, which causes its own problems.

Frequently Asked Questions

How long does it take to see results from kegel exercises for men?

Most men notice initial improvements in 4-6 weeks, with maximum benefits appearing around 12 weeks of consistent daily practice. Some studies show continued improvement up to 6 months.

Can I do Kegels too much?

Yes. Overtraining can lead to pelvic floor dysfunction, including muscle tension and pain. Stick to 3-5 sessions per day with adequate rest between sets.

Should I feel sore after doing Kegels?

Mild fatigue is normal when starting, but sharp pain or significant discomfort indicates you're either using the wrong muscles or overdoing it. Stop and reassess your technique.

Can Kegel exercises increase size?

While Kegels won't increase anatomical size, they can improve the firmness and angle of erections by enhancing blood flow retention, which may create a fuller appearance when erect.

When is the best time to do Kegel exercises?

Any time works, but many men find it helpful to anchor the habit to existing routines—during your morning coffee, at stoplights while driving, or before bed. The key is consistency.

Will I need to do Kegels forever?

Think of pelvic floor exercises like any fitness routine. You'll see the best results with ongoing maintenance, though you may reduce frequency once you've achieved your goals. Many men continue with 2-3 sessions per week indefinitely.

Conclusion: Take Control of Your Pelvic Health

Kegel exercises for men are a proven, safe, and effective way to improve bladder control, enhance sexual function, and strengthen your pelvic floor. The best part? They require no equipment, no cost, and just a few minutes per day.

Your action plan:

1. Start today with the beginner protocol (3 sets of 10, holding 3 seconds)
2. Set a daily reminder to maintain consistency
3. Track your progress in a simple log
4. Commit to at least 8-12 weeks before evaluating results
5. Celebrate small wins along the way

For a guided, personalized approach to pelvic floor training, try the SizeMatters app—designed to help men build strength, improve function, and track progress with science-backed exercises and LiDAR-based measurement tools.

Ready to strengthen your foundation? Your pelvic floor is waiting.

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References:

• Dorey G, et al. (2005). "Pelvic floor exercises for erectile dysfunction." BJU International, 96(4), 595-597.
• MacDonald R, et al. (2007). "Pelvic floor muscle training to improve urinary incontinence after radical prostatectomy." Journal of Urology, 178(5), 1941-1950.
• Lavoisier P, et al. (2014). "Pelvic floor muscle rehabilitation in erectile dysfunction and premature ejaculation." Physical Therapy, 94(12), 1731-1742.