Your Secret Superpower: Kegel Exercises for Men
Ever worry about urine leaks or trouble with control? Perhaps you want to improve your performance in the bedroom. You’re not alone—lots of men have these same questions but aren’t sure where to start.
Here’s what most guys don’t realize: your pelvic floor muscles are key to bladder, bowel, and sexual health. If those muscles weaken, you may experience leaks or struggle when it matters most. But the good news? There’s a simple way to strengthen these hidden muscles—no gym or equipment needed.
Kegel exercises aren’t just for women. They work just as well for men, helping you improve control, boost confidence, and even recover faster after prostate treatments. Plus, these exercises fit easily into your daily routine—you can do them while sitting, standing, or even lying down.
Ready to take charge of your health? In this guide, you’ll get clear steps on how to find your pelvic floor muscles, how to do Kegels the right way, and tips to avoid the most common mistakes. Discover real, practical answers—because every man deserves to feel strong and in control.
Understanding the Pelvic Floor and Kegel Exercises
Let’s dive a little deeper into those “hidden muscles” we talked about earlier. You know, the ones that work in the background every day, helping you stay in control. Understanding what these muscles are—and what Kegels actually involve—makes doing the exercises a whole lot easier. So, let’s break it down.
What Are Pelvic Floor Muscles? (Structure and Function in Men)
Your pelvic floor muscles form a hammock-like layer at the bottom of your pelvis. Picture a group of muscles stretching from your tailbone to your pubic bone. According to UCLA Health, these include the pelvic floor (or pubococcygeus) muscles, the sphincter muscles, and even the bladder—a smooth muscle itself that stores urine.
These muscles support key organs, including the bladder (where urine is stored), the bowel (where stool is stored), and, in men, the prostate as well. They surround the urethra, which is the tube carrying urine and semen out of your body. When these muscles tighten, you can stop yourself from passing urine or even gas. When they relax, everything flows as normal.
The Role of the Pelvic Floor in Urinary and Sexual Health
So, why are these muscles so important? Honestly, they handle more than you might think. Your pelvic floor enables you to control your urine and bowel movements. Strong muscles mean you can stop leaks—especially when you cough, sneeze, or lift something heavy. Weakness, however, can lead to leakage of urine or difficulty holding gas.
That’s not all. Pelvic floor muscles also help with erections and ejaculation. They play a big part in moving blood into the penis and in controlling ejaculation. When these muscles are strong, they can enhance sensitivity and contribute to more powerful and satisfying ejaculations.
Better blood flow often means firmer erections, while improved control can help you last longer in bed. Altogether, a strong pelvic floor not only supports your overall health but also elevates your confidence and enjoyment in the bedroom.
So, if you want to boost performance or just avoid surprises when you laugh too hard, these are the muscles to train.
What Are Kegel Exercises? (Origin and Purpose)
Kegel exercises, named after Dr. Arnold H. Kegel, who introduced them in the 1940s, were first designed for women facing bladder control issues. But the secret is out—they work fantastically for men, too. Kegels target your pelvic floor muscles to strengthen them, helping you prevent or improve urinary incontinence and enhance sexual function.
Doing Kegels isn’t complicated. The real trick is knowing which muscles to squeeze. And as studies show, these exercises are often the first thing doctors recommend—before pills or surgery—if you’re dealing with leaks or recovery after prostate surgery or finding challenges in maintaining firmer erections.
Now that you see how vital these hidden muscles are—and what Kegel exercises actually do—let’s build on this by looking at how they benefit men’s health in tangible, practical ways. Ready? Let’s talk about the specific benefits you can expect from doing Kegels.
Benefits of Kegel Exercises for Men
Building on the basics we just discussed, let’s get practical about why Kegel exercises really matter for men’s health. Sure, you know these muscles help you control your bladder and bowel, but the real-life benefits go much deeper.
We’re not going to tell you that improving these muscles will solve every issue in your life or bring a financial windfall. However, they can make significant improvements in certain parts of your anatomy, which in turn can boost your mental and emotional health and wellbeing. As with many elements of your body, improving the function and feeling, a boost in the strength of these core muscles will make a difference.
Here’s how Kegels can boost your quality of life, using facts and details straight from top medical sources.
Bladder Control and Management of Incontinence
Remember how those pelvic floor muscles surround your bladder and the tube (urethra) where urine exits? When these muscles become weak—from aging, prostate surgery, or being overweight—you may notice dribbling after urination or sudden leaks, especially when sneezing, coughing, or lifting something heavy (Mayo Clinic, 2024). This is called urinary incontinence.
Kegels give you back control. According to UCLA Health, men recovering from prostate cancer surgery often experience leaks, but regular Kegel training can make a huge difference. Most men regain bladder control within nine to twelve months after surgery, provided they practice Kegels, although every case varies slightly. Studies from the Cleveland Clinic also confirm that with proper technique, leaks become less frequent and less severe for most men.
Improvement in Bowel Function and Fecal Incontinence
Bladder health isn’t the only thing at stake. Those same pelvic floor muscles also support your rectum and help prevent leakage of stool. Fecal incontinence can be embarrassing, but it’s more common than you might think, especially after surgery or with age.
Doing Kegel exercises strengthens these muscles, so you’re less likely to have accidents and helps reduce the urgency when you need to defecate.
Positive Effects on Sexual Function and Erectile Dysfunction
Let’s be honest—every guy worries about his performance at some point. Strong pelvic floor muscles aren’t just for leaks; they help you achieve and keep an erection and improve your ejaculations. The bulbocavernosus muscle, in particular, is vital here—it directs blood into the penis, making erections firmer and helping control ejaculation (Spokane Urology, 2024).
According to the Cleveland Clinic, many men who perform Kegel exercises notice improved control and stamina in the bedroom. In fact, pelvic floor training is often suggested as a first step before medications for erectile dysfunction. It’s a natural way to strengthen your sexual health from the inside out, without side effects or prescriptions.
Over time, regular practice can lead to stronger orgasms, better confidence during intimacy, and a greater sense of control over your body.
Think of it like hitting the gym: the more consistently you train these muscles, the more noticeable the results will be. Just like lifting weights builds visible strength, pelvic floor exercises build hidden strength that pays off where it matters most.
The best part? You don’t need special equipment—just a few minutes a day and the commitment to stick with it.
Post-Prostate Surgery Recovery and Prostate Health
If you’re facing prostate cancer treatment or surgery, this next bit is for you. Prostate surgery often weakens those muscle supports around the bladder and urethra, leading to incontinence. That’s stressful, but there’s good news: starting Kegel exercises before and after surgery can help speed up your recovery and regain control faster.
Doctors recommend beginning Kegels as part of your care plan when prepping for prostate surgery—and absolutely after the catheter comes out. But don’t start while you still have a catheter in, since it can cause complications like bleeding.
Now that you know just how powerful these benefits are, let’s turn to something practical: how to actually find and activate those pelvic floor muscles the right way. This way, you’ll be sure you’re getting the most out of your Kegels, right from the start.
Identifying and Activating the Pelvic Floor Muscles
Now that you know why Kegel exercises matter, it’s time to get hands-on. To see results, you need to work the right muscles—no guesswork allowed. If you’re not sure how to activate your pelvic floor, don’t stress. Most guys need a few tries to get it right. Let’s break it down step by step.
Techniques for Finding the Correct Muscles
Start by focusing on the muscles that prevent you from passing urine or gas. One proven way? Next time you pee, try to stop or slow the flow midstream. That squeeze—right under your bladder and between your legs—is your pelvic floor working. Don’t do this as your regular exercise, but it’s a solid way to get a feel for the right muscles.
Another approach is to imagine stopping gas from escaping. Think about tightening the ring of muscle around your anus, like you’re holding back a fart. That movement also targets your pelvic floor. If you feel the contraction more in the back of your pelvic area than the front, you’re right on target.
Confirmation Methods
Want to double-check you’ve got it? There are reliable confirmation tricks. Insert a finger gently into your rectum and try squeezing as if you’re holding in urine. If you feel a gentle tightening around your finger, you’ve activated the correct group.
Or, while sitting or lying down, focus on the sensation of your muscles lifting upwards—almost like pulling them up and in. No movement in your lower belly, legs, or butt? Even better, since that means it’s truly your pelvic floor at work.
Common Mistakes: Avoiding Use of Abdominal, Buttock, or Thigh Muscles
The most common pitfall? Accidentally tensing the wrong muscles. One-third of people trying Kegels end up squeezing their stomach, thighs, or buttocks instead and lose out on the real benefit.
Here’s how to avoid that: Place one hand on your stomach and another on your thigh as you squeeze. If you feel muscles tightening under your hands, ease up and refocus. Only the internal muscles should work—no big outward movements.
You also want to avoid holding your breath or pushing down. Keep breathing naturally and imagine you’re lifting the inside muscles up. If you ever feel pain in your belly, back, or legs, you’re likely doing it wrong and should pause to reset.
Nailing this first step is key. Once you’re confident you’re working the right muscles, you’re ready to get started on real Kegel training routines. In the next section, we’ll walk through how to perform these exercises correctly—so you can start seeing true benefits and avoid common mistakes.
How to Perform Kegel Exercises Correctly
Building on what you learned about finding and activating your pelvic floor, it’s time to focus on doing Kegel exercises the right way. Doing them properly means you’ll see benefits quicker and avoid wasting your effort. So let’s get hands-on with clear, step-by-step guidance, expert tips, and some specific variations to keep things interesting.
Step-by-Step Kegel Exercise Instructions (Position, Contraction, and Relaxation)
First, pick a comfortable position. Most guys find it easiest to start lying on their back, knees bent, and hands at their sides. Once you’re confident, you can do Kegels sitting, standing, or even lying on your side.
Here’s your basic routine:
- Tighten your pelvic floor muscles (the ones you use to stop urine or hold in gas).
- Hold the contraction for 3 to 5 seconds. Initially, even 3 seconds works fine; build up to 5.
- Relax for the same amount of time, letting the muscles completely loosen.
Repeat this contract-relax cycle 10 times in a row. As you get stronger, try to increase your hold to 10 seconds per contraction and relaxation.
A practical tip: don’t clench your stomach, thighs, or buttocks—just your pelvic floor. Keep breathing normally and don’t hold your breath
Recommended Repetitions, Sets, and Frequency (Based on Clinical Guidance)
So, how many and how often? Clinical sources, such as UCLA Health and the Cleveland Clinic, recommend aiming for 10–20 Kegels per set, three to four times daily. That’s up to 40 repetitions a day, split across morning, midday, evening, and even before bed.
If that sounds like a lot, don’t worry. Quality beats quantity. Start with what you can do, even five per set, and slowly work up to your goal. Spread them out—don’t cram all sets at once. For example, do one set while lying down, one while sitting, and one while standing, as these different positions help strengthen the muscles from various angles.
Sample Kegel Variations (Back, Side, Chair Approaches; Quick Flicks)
If you want to keep things fresh, try a few variations:
- Back Approach: Lie on your back with knees bent. Pull your pelvic muscles in (as if drawing your penis inward) and hold, then squeeze your anus muscle too (Spokane Urology). Alternate these holds for 8–10 reps, three to five sets a day.
- Side Approach: Lie on your side, place a pillow between your knees, and squeeze your legs together for five seconds, repeating this motion just as before.
- Chair Approach: Sit comfortably, squeeze your pelvic muscles as if holding in urine, hold, and repeat.
For added challenge, include “quick flicks”—rapid, two- to three-second squeezes and releases. These are great for emergency moments, like when you feel a sudden urge or leak coming on.
Tips to Avoid Common Errors and Maximize Results
Let’s cover common mistakes so you don’t waste time or effort:
- Don’t use surrounding muscles—if your thighs, butt, or abs are working, reset and refocus.
- Never hold your breath; count “out loud” if needed to stay relaxed.
- Don’t push down—imagine lifting the muscles up and in.
- If you feel pain (especially in your stomach, back, or legs), pause. Kegels should NOT cause discomfort.
Consistency matters most. Make Kegels part of your daily routine—tie them to brushing your teeth, eating meals, or watching TV for easy reminders.
Stick with it, and you should start noticing improvements in four to eight weeks, sometimes even sooner. If you don’t see results or you feel stuck, don’t hesitate to ask your doctor or a pelvic floor therapist for feedback and tips.
Now that you have a solid routine, let’s move on. In the next section, we’ll address special situations, troubleshooting tips, and other pelvic floor exercises you can add to keep your progress strong.
Special Considerations, Additional Exercises, and Expected Results
You’ve got the basics and the routines down—nicely done! Now, let’s talk through some special cases, smart add-ons to your pelvic floor game, and what results you can actually expect.
This part is especially valuable if you’re recovering from surgery or notice that you’re not seeing the results you want. Don’t worry—almost every guy hits a question mark or a bump in the road at some point.
When to Start Kegels and Why to Avoid Them if You Have a Catheter
First things first: timing really matters, especially if you’ve had prostate surgery or any procedure involving your bladder. As we discussed earlier, many guys are eager to get going with Kegels after prostate cancer treatment. But the timing is crucial.
Never do Kegel exercises if you still have a catheter in place. This thin rubber tube drains urine directly from your bladder, and using your pelvic muscles during this time can cause bleeding or bladder spasms. Here’s the golden rule: wait until your doctor has removed your catheter before you start your Kegel routine. Once it’s out and you’re cleared, jump into your exercises as soon as you feel comfortable.
Many men begin Kegel exercises before their treatment to become familiar with the movements and start strengthening their pelvic floor muscles early. It’s smart to get into the habit and build muscle memory before surgery, if possible. After surgery and once your doctor gives the green light—and you’re catheter-free—make Kegels part of your daily plan. If you notice urine leaking when you stand, cough, or laugh, try doing a quick Kegel. Honestly, you might surprise yourself with how much control comes back.
Building on this, let’s make your pelvic floor even stronger by incorporating additional exercises specifically designed for men.
Supplementary Pelvic Floor Exercises: Beyond Basic Kegels
Remember how you learned that strong pelvic floor muscles benefit bladder, bowel, and sexual health? You can actually support Kegels with a few other simple exercises. If you feel like regular Kegel Exercises for Men aren’t enough—or if you want a balanced routine—give these a try (sourced straight from UT Health San Antonio’s 2024 recommendations):
- Bridge Pose: Lie on your back, knees bent, and feet hip-width apart. Lift your hips towards the ceiling, engaging your pelvic floor muscles and glutes. Hold for 10–15 seconds, lower, then repeat. Aim for 10-15 reps per set.
- Squats: Stand with your feet shoulder-width apart. Lower yourself as if sitting in a chair, keeping your back straight. Squeeze your pelvic floor as you move down and up. Do three sets of 10–15 squats.
- Bird Dog: Start on your hands and knees. Extend your right arm forward and your left leg back, engaging your core and pelvic floor. Hold briefly, then switch sides. This one targets stability across many muscle groups.
- Pelvic Tilts: Lie on your back, knees bent, feet flat. Tighten your abs and press your lower back to the floor. Hold for a few seconds; repeat 10–15 times.
Try to add these moves two or three times a week. They’ll complement your Kegels and help build overall pelvic and core strength.
Now, if you run into trouble or don’t see the progress you hope for, let’s troubleshoot your next steps.
Troubleshooting: When to Seek Help, Biofeedback, and Electrical Stimulation
Sometimes, you do all the right moves but still struggle. Maybe you can’t feel your pelvic floor muscles contracting, or leaks don’t improve. Don’t sweat it—these hurdles are common. Here’s what you can do if you hit a wall:
Professional Help: If you’re unsure whether you’re using the correct muscles or your symptoms don’t get better after a couple of months, it’s time to talk to a healthcare provider. They can observe your technique and provide quick fixes or recommend a referral to a physical therapist with expertise in pelvic floor issues.
Biofeedback: This tech-driven option uses a small sensor (often in the rectum) to measure your muscle activity. You’ll get visual or sound feedback so you know exactly when you’re squeezing the right area. It eliminates the guesswork from your routine and helps pinpoint any technique issues.
Electrical Stimulation: For some, a mild electric current from a small medical device can help trigger pelvic floor contractions. It’s usually done by a professional and can make it much easier to “wake up” weak muscles, especially after surgery or a long period of incontinence.
Don’t be embarrassed to ask for help! These tools are designed to break through plateaus and deliver results where regular Kegels alone might fall short. And an important reminder: asking for help is always a wise move with any penis problem or sexual issue you may have.
How Long Until Results Appear and How to Maintain Progress
Let’s be real—everyone wants fast results, but patience pays off. Here’s what the sources agree on:
- Most men notice improvements in four to eight weeks of regular, correct Kegel practice (Mayo Clinic, Cleveland Clinic, Harvard Health).
- After prostate surgery, bladder control often returns within nine to twelve months if you make Kegels a routine (UCLA Health).
- You need to keep doing the exercises, even after things improve. Just like any other muscle group, pelvic floor strength can fade if you stop exercising.
A daily routine is your best ally. Attach your Kegels to habits you already have—like brushing your teeth, eating, or watching TV.
If you don’t see changes after a few months or symptoms suddenly get worse, revisit your approach with a pro’s help.
And there you go—that’s your complete roadmap. Start when it’s safe, add some variety for best results, and always ask for help if you’re stuck. Consistency and good technique will help you reclaim control, boost confidence, and keep your pelvic floor in top shape for years to come.
Let’s wrap up your journey into Kegel exercises for men. You’ve seen how pelvic floor strength is the secret to better bladder and bowel control, improved confidence, and a stronger sex life. We broke down the anatomy, showed you simple ways to identify the right muscles, and walked you through step-by-step routines—including pro tips to avoid common mistakes like holding your breath or using the wrong muscles.
We also covered special situations, such as avoiding Kegels if you have a catheter, using extra moves like bridge pose and squats to boost results, and when to ask for professional help. The big takeaway? Consistency is everything. Most dudes start noticing changes in just a month or two, but real, lasting results come to those who stick with it.
Now it’s your turn. Dedicate a few minutes every day—no gym required—to strengthen your pelvic floor. Your future self will thank you, whether you want more control or better performance. Ready to reclaim your confidence? Make Kegels a habit, and don’t look back.
Frequently Asked Questions
Yes, doing too many Kegel exercises for men or using the wrong muscles (such as your abs, buttocks, or thighs) can cause soreness or even exacerbate symptoms. It’s better to do a smaller number of Kegels with proper technique—focus on just the pelvic floor muscles and remember to relax between each squeeze.
Kegel exercises won’t make your penis physically larger, but they can improve blood flow and strengthen the pelvic floor muscles, which may enhance the quality and firmness of erections. Some men notice that this makes their penis appear fuller when aroused, though it’s not an actual increase in size. The real benefits lie in better control, stamina, and overall sexual health. When combined with a penis-positive diet, the improvement in sexual satisfaction can be very noticeable.
Absolutely! Adding moves like squats, bridge pose, pelvic tilts, or bird dog exercises can help build pelvic floor strength and improve core stability. Try including these a few times a week along with your Kegels for a more well-rounded routine.
You should only start Kegel exercises after your catheter is removed and your doctor says it’s safe. Doing Kegels with a catheter in place can cause discomfort or bleeding, but starting as soon as you’re cleared may help speed up your recovery and bring back bladder control.
A good sign is feeling a gentle tightening deep inside when you try to stop urine flow or hold in gas. If you’re unsure, you can gently place a finger inside your rectum—when you squeeze, you should feel muscles tighten around your finger. Who knows, it might become part of your self-pleasuring routine!
Not feeling this? A quick check with a healthcare professional or physical therapist can help.
Most men notice some improvement in four to eight weeks if they do Kegels regularly and correctly. For the best long-term results, continue doing Kegels as part of your daily routine—even after symptoms improve—since pelvic floor strength can fade without regular exercise.
Stronger pelvic floor muscles, achieved through Kegel exercises, can help improve circulation and control, which may shorten the refractory period for some men. While results vary, many guys report being able to recover more quickly between erections with consistent practice – either with a partner or while masturbating.
Rubbing one out or jerking off to test whether your refractory period is shortened should be a guilt-free, enjoyable solo experience.
Kegel exercises themselves don’t directly raise testosterone levels. However, by improving pelvic health, circulation, and sexual function, they may contribute to reduced stress and better overall well-being, which supports healthy hormone balance. Think of Kegels as a tool for performance and vitality, not as a hormone booster.
