Kegel Exercises for Men: Step-by-Step Guide & Benefits
How to Do Kegel Exercises for Men: A Private Step-by-Step Guide
Did you know that up to 11% of men under 60 and over 50% of men over 60 experience some form of urinary incontinence? Kegel exercises for men are a simple yet powerful way to strengthen the pelvic floor muscles, which can help resolve these issues and offer numerous other benefits.
Despite often being associated with women’s health, kegel exercises are equally beneficial for men. These discreet exercises target the pubococcygeus (PC) muscle and surrounding pelvic floor muscles that support your bladder, bowel, and sexual function. In fact, regular kegel exercises for men benefits include improved urinary control, enhanced sexual performance, and faster recovery after prostate surgery.
Surprisingly, most men have never been taught what kegel exercises for men actually involve or how to perform them correctly. The good news? These exercises require no equipment, can be done anywhere without anyone knowing, and take just minutes a day to make a significant difference in your pelvic health.
This step-by-step guide will walk you through everything you need to know about strengthening these crucial muscles — from identifying the right muscles to building an effective routine that fits seamlessly into your day.
Understanding Kegel Exercises
The pelvic floor forms a crucial yet often overlooked part of male anatomy. Understanding how these muscles work and why strengthening them matters can significantly improve your health and quality of life.
What are pelvic floor muscles?
The pelvic floor consists of a group of muscles that stretch like a hammock from the pubic bone at the front to the tailbone at the back [1]. These muscles support your bladder and bowel [1], forming a bowl or sling that holds your pelvic organs in place [2].
In men, this muscular network includes three main components:
- The bladder – a balloon-shaped muscle that holds urine [1]
- The sphincter muscles – which help open and close your urethra [1]
- The pelvic floor muscle (also called the pubococcygeus or PC muscle) – which supports your bladder and rectum [1]
These muscles are arranged in three distinct layers, each serving important functions:
- The superficial layer particularly involved in ejaculation and continence
- The middle layer (urogenital diaphragm) responsible for maintaining continence during pressure increases
- The deepest layer (pelvic diaphragm) supporting pelvic organs [2]
How Kegels help men
Kegel exercises for men strengthen this muscular network, creating numerous health benefits. When performed correctly, these exercises:
Improve bladder control – Strong pelvic muscles help prevent urine leakage by supporting the bladder and maintaining control over the urethra [1]. Studies show that pelvic floor muscle training can effectively treat bladder problems and improve bowel control [3].
Enhance sexual function – Kegel exercises can improve erection quality and sexual performance. Research has demonstrated that pelvic floor muscle activation is an effective but underutilized treatment for erectile dysfunction [4]. These muscles are active during sexual intercourse and help with erections and ejaculation [2].
Support pelvic organs – By strengthening the muscles that hold your internal organs in place, Kegels help maintain proper positioning of structures in your pelvis [2].
Assist with posture – Your pelvic floor works with your abdominal muscles and diaphragm to support proper posture [2].
Common reasons men need them
Several conditions and life circumstances can weaken the pelvic floor, making Kegel exercises particularly valuable:
Prostate surgery recovery – Men who undergo prostate cancer treatment often experience weakened pelvic muscles, leading to urinary incontinence [1]. Kegel exercises are one of the most effective non-medical, non-surgical approaches to controlling this incontinence [1].
Urinary incontinence – When pelvic floor muscles weaken, men may begin leaking small amounts of urine [3]. This is particularly common in men over 60, who may experience stress incontinence (leaking during coughing or exercise) or urge incontinence (frequent, sudden needs to urinate) [1].
Overactive bladder – Men with an urgent need to pass urine more frequently may benefit from these exercises [1].
Bowel control issues – The pelvic floor includes muscles that close the anus, so strengthening exercises can improve fecal continence [1].
Other factors that can weaken these muscles include constipation, being overweight, heavy lifting, chronic coughing, or lack of fitness [4]. Additionally, surgery for bladder or bowel problems can impact pelvic floor strength.
Fortunately, in almost all cases, weakened pelvic floor muscles can be strengthened with proper exercise [1].
Finding the Right Muscles
Successfully performing Kegel exercises starts with one crucial step: correctly identifying your pelvic floor muscles. Many men struggle with this initial phase, as these internal muscles aren’t immediately obvious to locate or control.
How to locate your pelvic floor muscles
Finding your pelvic floor muscles requires focus and attention. Here are several effective methods to identify the right muscles:
- The urine stop test: While urinating, try to stop or slow your urine flow midstream. The muscles you use to do this are your pelvic floor muscles. However, this should only be done once weekly as a test—not as a regular exercise—since frequent interruption of urine flow may lead to incomplete bladder emptying.
- The mirror test: Stand naked in front of a mirror and contract your pelvic floor muscles firmly. If you’re using the correct muscles, you should see your penis draw inward and your scrotum lift upward. This visual confirmation helps ensure you’re engaging the right muscle group.
- The sitting/lying method: Sit or lie down with your thighs, stomach, and buttocks completely relaxed. Imagine squeezing the ring of muscle around your anus as if trying to prevent passing gas, then release. Repeat this contraction and relaxation a few times until you can clearly identify the sensation.
- The mental visualization: Imagine gently lifting an internal marble upward through your pelvic floor, then lowering it back down. This mental image helps develop both awareness and control.
Signs you’re using the wrong muscles
Many men inadvertently engage the wrong muscles when attempting Kegels. Watch for these indicators:
- Visible movement elsewhere: During a proper Kegel, there should be minimal external movement. If your abdomen, buttocks, or thighs visibly tense up, you’re likely compensating with other muscle groups.
- Pain or discomfort: Kegel exercises shouldn’t cause pain. If you experience back pain, stomach discomfort, or headaches after attempting Kegels, you’re likely using incorrect muscles or holding your breath.
- Breath holding: A common mistake is tensing up and holding your breath during the exercise. Proper Kegels allow for normal, relaxed breathing throughout.
- Missing the release: A complete Kegel includes both contraction and full relaxation. If you’re only focusing on the tightening phase without fully releasing, you may create muscle imbalance.
Tips for beginners
Getting started with Kegel exercises requires patience and proper technique:
Start in a comfortable position. Initially, lying on your back or side often makes it easier to isolate these muscles compared to sitting or standing. As you improve, practice in different positions.
Focus on quality, not quantity. It’s better to do fewer correct contractions than many incorrect ones. Concentrate on feeling the distinct “lift and squeeze” sensation with each contraction.
Remember the “hammock” visualization. Think of your pelvic floor as a hammock that stretches from front to back of your pelvis, supporting your organs. Your goal is to lift this hammock upward and inward.
Separate sections for targeted benefits. The pelvic floor can be divided into three sections: front, middle, and back. Different mental cues help activate these regions—”shorten your penis” or “stop urine flow” works for the front/middle areas (for urinary control and erectile function), while “tighten around the anus” targets the back (for bowel control).
Practice regular breathing. Maintain normal breathing throughout each contraction and relaxation cycle. This helps isolate the pelvic floor muscles without engaging unnecessary muscle groups.
Be patient with yourself. Finding and correctly controlling these muscles takes practice. If you struggle to identify them, consider seeking guidance from a healthcare provider specializing in pelvic health.
Once you’ve successfully identified your pelvic floor muscles, you’re ready to begin a proper Kegel exercise routine that will strengthen these important muscles over time.
How to Do Kegel Exercises Step-by-Step
Now that you’ve successfully identified your pelvic floor muscles, it’s time to develop a proper exercise routine. Following these five steps will ensure you perform kegel exercises correctly and effectively.
Step 1: Choose your position
Begin your kegel exercises in a comfortable position that allows you to focus on isolating the correct muscles. For beginners, lying on your back with knees bent and feet flat provides the ideal starting position. This minimizes the influence of gravity and reduces the involvement of other muscle groups. As you become more proficient, practice while sitting in a chair with your back supported and feet flat on the floor. Eventually, you can perform these exercises standing or even during daily activities.
Step 2: Contract and hold
Once positioned comfortably, tighten your pelvic floor muscles by squeezing them as if you’re trying to stop urination mid-flow or prevent passing gas. When executing a proper contraction:
- Focus exclusively on your pelvic floor muscles
- Keep your abdominal, buttock, and thigh muscles relaxed
- Maintain normal breathing throughout the exercise
- Draw your penis slightly inward toward your body
Initially, aim to hold each contraction for 5 seconds. This builds the supportive strength of your pelvic floor, which is essential for erectile rigidity and preventing urinary leakage.
Step 3: Relax and repeat
After each contraction, completely relax your pelvic floor muscles for 5 seconds. This relaxation phase is equally important as the contraction itself—skipping it can create muscle imbalances. Complete 10 repetitions of this contract-relax cycle to form one set. Throughout the exercise, remember to breathe normally and keep surrounding muscles relaxed.
Step 4: Increase duration over time
As your muscles strengthen, gradually extend the duration of both contractions and relaxations. Over several weeks, work toward holding each contraction for 10 seconds, followed by 10 seconds of relaxation. This progression should feel challenging but never painful. If you experience discomfort, you may be using incorrect muscles or overexerting yourself.
Step 5: Add quick flicks
Furthermore, incorporate “quick flicks” into your routine after mastering the longer contractions. These rapid squeezes involve contracting and releasing your pelvic floor muscles as quickly as possible. Quick flicks build the reactive strength of your pelvic muscles—vital for controlling ejaculation and preventing leaks during sudden movements like coughing or sneezing. Perform 10 quick contractions, ensuring complete relaxation between each squeeze.
A complete routine should include both slow (endurance-building) and fast (power-building) contractions. Aim to practice three times daily for optimal results.
How Often and When to Practice
Establishing a consistent routine is crucial for getting the full benefits of kegel exercises for men. Let’s explore how to structure your practice for optimal results.
Recommended daily routine
Consistency forms the foundation of an effective kegel practice. Aim to perform 30 to 40 kegel exercises daily [5], ideally spread throughout the day rather than all at once. For beginners, start with what’s manageable—perhaps 5 repetitions held for 3 seconds each, twice daily [6].
Gradually increase your capacity over time. The ideal regimen involves:
- 10 kegels per set
- Holding each contraction for 5 seconds
- Relaxing for 5 seconds between contractions
- Completing 3 sets daily [7]
Some medical professionals recommend up to 40 total repetitions daily to maximize results [8]. Nevertheless, quality matters more than quantity—proper technique yields better results than numerous incorrect contractions.
Best times to do Kegels
One advantage of kegel exercises is their discretion—nobody can tell you’re doing them. Consider incorporating them into your routine:
Before getting out of bed in the morning [8] Before each meal [8] While watching television or reading [1] During idle moments like waiting at stoplights, riding elevators, or standing in checkout lines [5]
It’s worthwhile to dedicate quiet, focused time for at least one session daily [8]. This helps ensure proper muscle engagement and reduces the likelihood of forgetting your exercises.
How to track your progress
Most men notice improvement within two to three weeks of consistent practice [2], although full benefits typically emerge after six to eight weeks [7]. Accordingly, patience and persistence are essential.
Monitor these markers of progress:
- Fewer instances of incontinence [7]
- Better urinary control [9]
- Improved bowel movement control [9]
- Increased sexual function [2]
- Greater ability to perform more repetitions or hold contractions longer
Consider keeping a simple log of your daily practice and any improvements you notice. Moreover, working with a pelvic floor physiotherapist can provide expert guidance and help track your progress more effectively [2].
Remember that kegel exercises are beneficial as a lifelong practice, not just a temporary fix [2]. They continue supporting urinary control and sexual function throughout your life when performed correctly and consistently.
Troubleshooting and When to Seek Help
Despite their benefits, some men encounter challenges with kegel exercises. Knowing how to address these issues ensures you gain maximum advantage without causing harm.
What to do if you feel pain
Properly performed kegel exercises should never cause pain or discomfort [6]. If you experience pain, immediately stop and reassess your technique. Pain often indicates you’re engaging incorrect muscles or applying excessive force. Check for these common mistakes:
- Holding your breath instead of breathing normally
- Tensing your abdomen, buttocks, or thighs
- Straining too hard during contractions
First, return to the muscle identification techniques from earlier sections. Afterward, restart with gentler contractions, focusing exclusively on your pelvic floor muscles.
Avoiding overuse and strain
Contrary to common belief, more isn’t always better with kegel exercises. Overtraining can create problems including:
- Pelvic pain or pressure [10]
- Increased urinary urgency [10]
- Muscle fatigue and weakness [10]
- Incomplete bladder emptying [11]
To prevent overtraining, follow the recommended routine without exceeding it. Essentially, your pelvic floor needs proper rest between sessions, just like any other muscle group [12].
When to consult a doctor
Reach out to a healthcare provider if:
- Kegel exercises consistently cause pain [7]
- Your symptoms worsen after starting kegels [13]
- You see no improvement after 6-8 weeks of consistent practice [7]
- You experience increased pelvic pain, urinary issues, or bowel problems [11]
A physical therapist specializing in pelvic health can verify your technique and possibly recommend alternatives like biofeedback training [6].
Conclusion
Kegel exercises remain one of the most underutilized yet effective tools for improving male pelvic health. Through consistent practice, these simple movements strengthen crucial muscles that support urinary control, sexual function, and overall pelvic stability. Most importantly, these exercises require no special equipment and can be performed virtually anywhere without anyone knowing.
Remember that finding the correct muscles presents the first challenge many men face. Therefore, take time to master the identification techniques before progressing to a full routine. Your patience during this learning phase will ultimately yield better long-term results.
Starting with just a few repetitions and gradually building to 30-40 daily exercises distributed throughout your day establishes an effective routine. Additionally, tracking your progress helps maintain motivation as improvements in urinary control and sexual function begin to appear within several weeks of consistent practice.
The benefits of kegel exercises extend far beyond addressing current concerns. Indeed, these exercises serve as preventative maintenance for your pelvic floor, potentially helping you avoid future problems as you age. Nevertheless, listen to your body throughout this process—proper kegels should never cause pain or discomfort.
Pelvic floor strength deserves the same attention as any other aspect of men’s health. Your commitment to these exercises for just a few minutes daily can significantly improve your quality of life both now and in the years ahead. The private nature of these exercises, coupled with their proven effectiveness, makes them an invaluable addition to any man’s wellness routine.
References
[1] – https://www.uclahealth.org/cancer/cancer-services/prostate-cancer/patient-resources/educational-materials/kegel-exercises-men
[2] – https://healthymale.org.au/health-article/pelvic-floor-exercises-kegels-premature-ejaculation/
[3] – https://www.niddk.nih.gov/health-information/urologic-diseases/kegel-exercises
[4] – https://www.physio-pedia.com/Kegel’s_Exercise_:_Males
[5] – https://www.health.harvard.edu/step-by-step-guide-to-performing-kegel-exercises
[6] – https://my.clevelandclinic.org/health/articles/14611-kegel-exercises
[7] – https://my.clevelandclinic.org/health/treatments/22211-kegel-exercises-for-men
[8] – https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/kegels-are-for-men-too
[9] – https://www.steadfastnutrition.in/blogs/news/kegel-exercises-for-men?srsltid=AfmBOormyNHZfvfL4mLtz7hN-Bz99clfdbKjABJeW5YZC9LLcQVt5KOD
[10] – https://privategym.com/blogs/mens-sexual-health-guide/signs-of-overdoing-kegel-exercises?srsltid=AfmBOor1Bx6haAhJdX6j7z9n6LMZ7nKMdudqp3-T_BjsG8lJvj1BK6w0
[11] – https://healixtherapy.com/pelvic-floor-therapy-beyond-kegels/
[12] – https://vertexphysio.ca/how-to-know-if-youre-doing-kegels-wrong-a-guide-for-men/
[13] – https://www.kegel8.co.uk/blogs/exercise-strengthen/what-to-do-if-kegel-exercises-dont-work
