Kegel Exercises for Men: Benefits, Techniques, and How to Get Started

Kegel exercises are simple yet powerful movements designed to strengthen the pelvic floor muscles in men. While commonly associated with women’s health, these exercises offer significant benefits for men, including improved bladder control, enhanced sexual function, and better overall pelvic health. Whether you’re dealing with urinary incontinence, recovering from prostate surgery, or simply looking to maintain optimal pelvic floor strength, Kegel exercises can be an effective, non-invasive solution.

The beauty of Kegel exercises lies in their simplicity and discretion. Once you master the technique, you can perform them virtually anywhere—at your desk, while watching television, or even during your commute. This comprehensive guide will walk you through everything you need to know about Kegel exercises for men, from understanding the benefits to mastering the proper technique.

What Are Kegel Exercises?

Kegel exercises, named after Dr. Arnold Kegel who developed them in the 1940s, are muscle-strengthening movements that target the pelvic floor. The pelvic floor is a group of muscles and tissues that form a supportive sling at the base of your pelvis. These muscles play crucial roles in controlling urination, supporting bowel function, and contributing to sexual performance.

In men, the pelvic floor muscles extend from the pubic bone in the front to the tailbone in the back, supporting the bladder, bowel, and surrounding organs. Like any other muscle group in your body, these muscles can become weak over time or due to certain conditions, leading to various health issues. Kegel exercises work by repeatedly contracting and relaxing these muscles, gradually building their strength and endurance.

Key Benefits of Kegel Exercises for Men

Men who regularly practice Kegel exercises can experience numerous health benefits. Understanding these advantages can help motivate you to incorporate these exercises into your daily routine.

Improved Bladder Control

One of the most significant benefits of Kegel exercises is improved urinary control. Many men experience urinary incontinence—the involuntary leakage of urine—particularly as they age or following certain medical procedures. Strengthening the pelvic floor muscles can help reduce or eliminate several types of incontinence:

• Stress incontinence: Leakage that occurs when pressure is placed on the bladder during activities like coughing, sneezing, laughing, or lifting heavy objects
• Urge incontinence: A sudden, intense urge to urinate followed by involuntary leakage
• Post-void dribbling: The leakage of small amounts of urine after you’ve finished urinating and left the restroom

Enhanced Sexual Function

Kegel exercises can significantly improve various aspects of sexual health and performance. Strong pelvic floor muscles contribute to:

• Stronger, more sustainable erections by improving blood flow to the pelvic region
• Better ejaculatory control, which may help men who experience premature ejaculation
• Enhanced orgasm intensity through stronger muscle contractions
• Improved erectile function in men with erectile dysfunction, particularly when combined with other treatments

Support After Prostate Surgery

Radical prostatectomy and other prostate procedures can temporarily or permanently weaken the pelvic floor muscles, often resulting in urinary incontinence. Many healthcare professionals recommend Kegel exercises as part of post-surgical rehabilitation. Starting these exercises before surgery and continuing them afterward can help men regain bladder control more quickly and effectively.

Better Bowel Control

While less commonly discussed, Kegel exercises can also help improve bowel control. Men experiencing fecal incontinence—the inability to control bowel movements—may find relief through regular pelvic floor strengthening. The same muscles that support bladder function also play a role in controlling bowel movements.

Prevention and Proactive Health

You don’t need to wait until you experience symptoms to benefit from Kegel exercises. Incorporating them into your routine can help prevent pelvic floor dysfunction before it starts, particularly if you have risk factors such as chronic coughing, obesity, or a family history of pelvic floor disorders.

Who Should Do Kegel Exercises?

Kegel exercises can benefit many men, but they’re particularly helpful for those experiencing or at risk for certain conditions. You might be a good candidate for Kegel exercises if you:

• Have undergone prostate surgery or radiation therapy
• Experience any form of urinary incontinence or post-void dribbling
• Have an overactive bladder with frequent, urgent needs to urinate
• Struggle with erectile dysfunction or premature ejaculation
• Experience fecal incontinence or difficulty controlling gas
• Are overweight or obese, which puts extra pressure on pelvic floor muscles
• Have chronic constipation or frequently strain during bowel movements
• Have a chronic cough from smoking, asthma, or other respiratory conditions
• Are aging and want to maintain optimal pelvic floor strength

Before starting any new exercise program, including Kegel exercises, it’s important to consult with your healthcare provider. They can assess your individual situation and determine whether Kegels are appropriate for you, or if you might benefit from additional treatments or alternative approaches.

How to Find Your Pelvic Floor Muscles

The first and most critical step in performing Kegel exercises correctly is identifying the right muscles. Many men initially struggle with this, as the pelvic floor muscles aren’t ones we typically think about or consciously control. Here are several methods to help you locate these muscles:

The Stop-Stream Method

One of the easiest ways to identify your pelvic floor muscles is while urinating. Try to stop or slow your urine stream midway through. The muscles you engage to do this are your pelvic floor muscles. However, this method should only be used occasionally for identification purposes—regularly stopping urination can actually weaken these muscles and increase your risk of urinary tract infections.

The Gas-Prevention Technique

Imagine you’re trying to prevent yourself from passing gas. The muscles you tighten to hold it in are part of your pelvic floor. This is often one of the most intuitive ways for men to identify these muscles.

The Finger Test

For a more direct approach, wash your hands thoroughly, then insert a clean finger into your rectum. Squeeze the muscles as if you’re trying to hold in urine or prevent passing gas. You should feel the muscles tighten and your pelvic floor lift. If you feel this contraction and upward movement around your finger, you’ve found the right muscles.

The Lift and Squeeze Method

Imagine you’re trying to prevent your testicles from dropping into cold water. The muscles you engage to lift and pull up are your pelvic floor muscles. Some men find this visualization helpful when learning the correct technique.

What You Should NOT Feel

When identifying your pelvic floor muscles, it’s equally important to know what you shouldn’t feel:

• Your abdomen should not tighten significantly
• Your buttocks should remain relaxed
• Your thighs should not squeeze together
• You should be able to breathe normally without holding your breath

If you’re engaging these other muscle groups, you’re likely not isolating your pelvic floor correctly. Take your time with this identification phase—it’s the foundation for all future Kegel exercises.

Step-by-Step Guide: How to Perform Kegel Exercises

Once you’ve identified your pelvic floor muscles, you’re ready to start exercising them. Follow these steps for proper Kegel exercise technique:

Step 1: Choose Your Position

When you’re first starting out, lying down is often the easiest position. Lie on your back with your knees bent and feet flat on the floor, about hip-width apart. As you become more comfortable with the exercises, you can progress to performing them while sitting or standing.

Step 2: Contract the Muscles

Tighten your pelvic floor muscles using the techniques you learned in the identification phase. Imagine you’re trying to lift your pelvic floor upward and inward. The contraction should feel like a gentle squeeze and lift, not a forceful bearing down.

Step 3: Hold the Contraction

Hold the squeeze for 3 to 5 seconds. If you’re just beginning, start with 3 seconds. Don’t worry if you can’t hold for the full duration at first—this is normal. Your endurance will improve with practice.

Step 4: Relax Completely

Release the contraction and relax your pelvic floor muscles completely for 3 to 5 seconds. This relaxation phase is just as important as the contraction phase. It allows the muscles to rest and prevents fatigue.

Step 5: Repeat

Start with 10 repetitions in a row. This constitutes one set. If 10 repetitions feel too challenging initially, begin with 5 and gradually work your way up.

Step 6: Maintain Proper Form

Throughout the exercise, remember to:

• Breathe normally—don’t hold your breath
• Keep your abdominal muscles relaxed
• Keep your buttocks and thighs relaxed
• Focus solely on the pelvic floor muscles
• Avoid bearing down or pushing out

Progressive Training

As your pelvic floor muscles grow stronger, you can increase the difficulty:

• Gradually extend the hold time to 10 seconds
• Increase the number of repetitions per set to 15 or 20
• Practice in different positions—sitting, standing, or walking
• Add quick pulses: rapidly contract and relax the muscles 10 times without holding

Creating Your Kegel Exercise Routine

Consistency is key to seeing results from Kegel exercises. Here’s how to build an effective routine:

Frequency and Duration

Aim to perform at least three sets of Kegel exercises daily. Many men find it helpful to do one set in the morning, one in the afternoon, and one in the evening. Each session should only take a few minutes, making it easy to incorporate into even the busiest schedule.

Making It a Habit

The best way to ensure you stick with Kegel exercises is to tie them to existing habits. Consider doing them:

• While brushing your teeth
• During your morning shower
• While commuting to work (if you take public transportation or if someone else is driving)
• During commercial breaks while watching television
• Before getting out of bed in the morning and before falling asleep at night
• While waiting in line at the store
• After urinating to eliminate post-void dribbling

Strategic Timing

In addition to scheduled practice sessions, try using your pelvic floor muscles strategically throughout the day. Contract them just before and during activities that put pressure on your abdomen, such as:

• Coughing or sneezing
• Laughing
• Lifting heavy objects
• Standing up from a seated position
• Bending over

This technique, called “the knack,” can help prevent leakage during these high-pressure moments.

Tracking Your Progress

Consider keeping a simple exercise log or using a smartphone app designed for Kegel exercises. Tracking your daily practice can help you stay motivated and maintain consistency. Note the number of sets, repetitions, and hold duration, along with any improvements you notice in symptoms.

Common Mistakes to Avoid

Many men make errors when first learning Kegel exercises. Avoiding these common pitfalls will help you get better results:

Using the Wrong Muscles

The most frequent mistake is engaging the abdominal, buttock, or thigh muscles instead of isolating the pelvic floor. If you notice tension in these areas, stop and refocus on the correct muscles. Place one hand on your abdomen to ensure it stays relaxed during the exercises.

Holding Your Breath

Some men unconsciously hold their breath while contracting their pelvic floor muscles. This is counterproductive and can increase abdominal pressure. Remember to breathe steadily and naturally throughout the exercise.

Bearing Down Instead of Lifting

Kegel exercises involve a lifting and tightening motion, not pushing down. Bearing down (as if having a bowel movement) can actually worsen pelvic floor dysfunction. Focus on the sensation of pulling the muscles upward and inward.

Overdoing It

More is not always better. Overexercising the pelvic floor can lead to muscle fatigue and tension, potentially worsening symptoms. Stick to the recommended three sets daily and allow adequate rest between contractions.

Stopping Urination Regularly

While stopping your urine stream can help you identify the correct muscles initially, doing this regularly as an exercise can interfere with complete bladder emptying and increase your risk of urinary tract infections. Practice your Kegels at other times, not during urination.

Giving Up Too Soon

Pelvic floor muscles, like any other muscles, take time to strengthen. Many men give up before seeing results. Consistency over several weeks to months is necessary for noticeable improvement.

Troubleshooting and Getting Help

If you’re struggling with Kegel exercises despite your best efforts, don’t get discouraged. Help is available, and several professionals specialize in pelvic floor rehabilitation.

When to Seek Professional Guidance

Consider consulting a healthcare professional if you:

• Can’t identify or feel your pelvic floor muscles contracting
• Experience pain during Kegel exercises
• Don’t see any improvement after 3 to 4 months of consistent practice
• Notice your symptoms worsening despite regular exercises
• Have difficulty isolating the pelvic floor without engaging other muscles
• Feel uncertain about your technique

Pelvic Floor Physical Therapy

A pelvic floor physical therapist is a specialized healthcare professional trained in treating pelvic floor dysfunction. They can:

• Assess your pelvic floor muscle function through internal or external examination
• Provide hands-on guidance to help you identify and isolate the correct muscles
• Create a personalized exercise program tailored to your specific needs
• Monitor your progress and adjust your program accordingly
• Address other factors that might be contributing to your symptoms

Biofeedback Therapy

Biofeedback is a technique that helps you visualize your pelvic floor muscle activity in real-time. During a biofeedback session, a small sensor is placed in the rectum or on the perineum (the area between the scrotum and anus). This sensor measures muscle activity and displays it on a screen, allowing you to see whether you’re contracting the correct muscles and how strong your contractions are.

Biofeedback can be particularly helpful if you have difficulty identifying your pelvic floor muscles or if you tend to engage the wrong muscle groups. Studies have shown that biofeedback-assisted Kegel exercises can be more effective than exercises alone for some men.

Electrical Stimulation

In some cases, your healthcare provider might recommend electrical stimulation as an adjunct to Kegel exercises. This treatment involves a small device that delivers mild electrical currents to the pelvic floor muscles, causing them to contract. Electrical stimulation can help you identify the correct muscles and strengthen them, particularly if they’re very weak or if you have difficulty contracting them voluntarily.

Other Complementary Approaches

Depending on your specific situation, your healthcare provider might suggest combining Kegel exercises with other treatments or lifestyle modifications, such as:

• Weight loss if you’re overweight or obese
• Bladder training techniques for urge incontinence
• Dietary changes to reduce bladder irritation or constipation
• Fluid management strategies
• Treatment for underlying conditions like chronic cough or constipation

Always consult with your healthcare provider before starting any treatment program to ensure it’s appropriate for your individual needs.

What Results to Expect and When

Understanding what to expect from Kegel exercises can help you stay motivated and maintain realistic goals.

Timeline for Improvement

Most men begin to notice improvements within 3 to 6 weeks of consistent daily practice. However, the timeline can vary significantly depending on:

• The initial strength of your pelvic floor muscles
• The severity of your symptoms
• How consistently you perform the exercises
• The correctness of your technique
• Your overall health and any underlying conditions

For more significant improvements, particularly for men recovering from prostate surgery, it may take 3 to 6 months of dedicated practice. Some men continue to see incremental improvements for up to a year.

Signs of Progress

You’ll know your Kegel exercises are working when you notice:

• Reduced frequency or volume of urinary leakage
• Better control over the urge to urinate
• Decreased post-void dribbling
• Improved ability to hold your urine when you need to
• Stronger erections or improved erectile function
• Better ejaculatory control
• Enhanced sexual sensation or orgasm intensity
• Improved bowel control if you were experiencing fecal incontinence
• Increased awareness of and connection to your pelvic floor muscles

Maintaining Long-Term Results

Once you’ve achieved your desired results, it’s crucial to continue doing Kegel exercises as part of your regular routine. Think of them like brushing your teeth—a daily habit that maintains your health. If you stop doing Kegels, your pelvic floor muscles can gradually weaken again, and your symptoms may return.

Many men find that once their muscles are strong, they can reduce the frequency of their exercises to maintain their results. However, this varies individually. Work with your healthcare provider to determine the right maintenance schedule for you.

Additional Tips for Success

Maximize your results from Kegel exercises with these additional strategies:

Be Patient and Persistent

Building muscle strength takes time. Don’t expect overnight results, and don’t give up if you don’t see immediate improvement. Trust the process and stick with your routine.

Stay Hydrated

While it might seem counterintuitive if you’re dealing with urinary incontinence, staying properly hydrated is important for bladder health. Concentrated urine can irritate the bladder and worsen urgency. Aim for 6 to 8 glasses of water daily, spread throughout the day.

Manage Your Weight

Excess body weight puts additional pressure on your pelvic floor muscles. If you’re overweight, losing even a modest amount of weight (5 to 10 percent of your body weight) can significantly reduce urinary incontinence symptoms.

Address Constipation

Chronic straining during bowel movements weakens the pelvic floor. Ensure you’re getting enough fiber in your diet (25 to 30 grams daily), staying hydrated, and engaging in regular physical activity to promote healthy bowel movements.

Quit Smoking

Smoking contributes to chronic coughing, which puts repeated stress on the pelvic floor muscles. Quitting smoking can reduce this strain and improve your overall health.

Practice Good Posture

Your posture affects your pelvic floor. Slouching increases pressure on these muscles, while sitting and standing with proper alignment supports optimal pelvic floor function. Imagine a string pulling the top of your head toward the ceiling, lengthening your spine.

Coordinate with Other Exercises

Engage your pelvic floor muscles before lifting weights or performing other strenuous exercises. This protective technique, similar to “the knack,” can prevent pelvic floor injury during high-impact activities.

Be Mindful of Bathroom Habits

Don’t hover over the toilet seat, as this prevents complete bladder emptying and requires engaging muscles that can fatigue the pelvic floor. Sit fully on the toilet and relax to allow complete emptying. Also, avoid “just in case” urination—only go when you feel a normal urge.

Kegel Exercises and Overall Health

While Kegel exercises specifically target the pelvic floor, they’re most effective when combined with a healthy lifestyle. Regular physical activity, a balanced diet, stress management, and adequate sleep all contribute to optimal pelvic floor function and overall wellbeing.

Whole-body exercises like walking, swimming, yoga, and Pilates can complement your Kegel routine. However, be cautious with high-impact activities or heavy weightlifting if you have significant pelvic floor weakness, as these can sometimes worsen symptoms. Discuss your exercise plans with your healthcare provider.

Conclusion

Kegel exercises offer men a simple, effective, and non-invasive way to strengthen their pelvic floor muscles and address issues like urinary incontinence, sexual dysfunction, and bowel control problems. With proper technique, consistency, and patience, most men can achieve significant improvements in their symptoms and overall quality of life.

The key to success is identifying the correct muscles, practicing proper technique, and making these exercises a regular part of your daily routine. If you encounter difficulties or don’t see improvement within a few months, don’t hesitate to seek professional guidance from a healthcare provider or pelvic floor physical therapist.

Remember that pelvic floor health is an important aspect of overall men’s health that deserves attention. By taking a few minutes each day to practice Kegel exercises, you’re investing in your long-term health, independence, and quality of life. Start today, stay consistent, and enjoy the benefits of a stronger, healthier pelvic floor.

Sources:

• Mayo Clinic – Kegel Exercises for Men
• American Cancer Society – Prostate Cancer Resources
• National Institute on Aging – Urinary Incontinence
• National Institute of Diabetes and Digestive and Kidney Diseases – Bladder Control
• Cleveland Clinic – Kegel Exercises
• Urology Care Foundation – Pelvic Floor Dysfunction