Kegel exercises are often associated with women’s health, but they offer significant benefits for men as well. These simple pelvic floor muscle exercises can improve urinary control, enhance sexual performance, and aid in post-prostate surgery recovery. Despite their effectiveness, many men perform Kegels incorrectly or inconsistently.
This comprehensive guide will teach you the proper way to perform Kegel exercises as a man, including technique variations, common mistakes, and how to incorporate them into your daily routine for maximum benefit.
Understanding Male Kegel Exercises
What Are Kegel Exercises?
Kegels are targeted contractions of the pelvic floor muscles – the network of muscles that support your bladder, bowel, and sexual function. These muscles stretch like a hammock from your pubic bone to your tailbone.
Why Men Should Do Kegels
Urinary Health Benefits:
- Reduces urinary incontinence
- Helps with post-urination dribble
- Improves bladder control
- Aids recovery after prostate surgery
Sexual Health Benefits:
- Stronger, more controlled ejaculations
- Potentially longer-lasting erections
- Enhanced sexual sensation
- Possible improvement in erectile dysfunction
Other Benefits:
- Better core stability
- Improved posture
- Reduced risk of hemorrhoids
Identifying Your Pelvic Floor Muscles
Before beginning Kegels, you must correctly identify your pelvic floor muscles. Here are three reliable methods:
The Midstream Test
While urinating, try to stop your urine flow midstream. The muscles you use to do this are your pelvic floor muscles. Only do this for identification purposes – don’t regularly stop your urine flow as it can cause urinary problems.
The Erection Lift
When erect, try to lift your penis upward without moving your hips or tensing your buttocks. The muscles used are your pelvic floor.
The Finger Test
Insert a clean finger into your rectum and contract as if you’re trying to stop passing gas. You should feel the muscles tighten around your finger.
Proper Kegel Exercise Technique
Basic Kegel Exercise
- Positioning: Sit, stand, or lie down comfortably. Beginners often find lying down easiest.
- Preparation: Empty your bladder first. Relax your abdomen, thighs, and buttocks.
- Contraction: Tighten your pelvic floor muscles for 3-5 seconds.
- Release: Relax completely for 3-5 seconds.
- Repetition: Start with 10 contractions, 3 times daily.
Advanced Variations
Quick Flicks
- Rapidly contract and release the muscles (1 second each)
- Builds fast-twitch muscle fibers for better control
Elevator Kegels
- Imagine your pelvic floor has 3 floors
- Contract to first floor (30%), hold
- Contract to second floor (60%), hold
- Contract fully (100%), hold
- Release gradually
Reverse Kegels
- Instead of contracting, focus on relaxing and pushing out gently
- Helps with muscle balance and flexibility
Common Kegel Mistakes to Avoid
- Holding Your Breath: Breathe normally during exercises.
- Tensing Other Muscles: Don’t squeeze your buttocks, thighs, or abdomen.
- Overdoing It: Start slowly to avoid muscle fatigue.
- Inconsistent Routine: Results require regular practice.
- Pushing Instead of Lifting: Focus on upward contraction, not downward bearing down.
The Best 3 Ways to Do Kegels for Men
Beginner Phase (Weeks 1-2)
- 3 sets of 10 contractions daily
- 3-second hold, 3-second rest
- Focus on proper form
Intermediate Phase (Weeks 3-4)
- Increase to 4-5 sets daily
- 5-second hold, 5-second rest
- Add quick flicks (20 reps)
Advanced Phase (Week 5+)
- 5-second hold, 10-second rest
- Incorporate elevator kegels
- Try standing and walking while doing kegels
Incorporating Kegels Into Your Daily Routine
Make Kegels a habit by pairing them with daily activities:
- While brushing your teeth
- During your commute
- Watching TV
- Before falling asleep
Special Considerations
After Prostate Surgery
- Start with gentle contractions as soon as your doctor approves
- May help regain urinary control faster
For Erectile Dysfunction
- Combine with other treatments for best results
- May improve blood flow to the area
For Premature Ejaculation
- Practice stopping urine flow to identify the right muscles
- Use quick contractions during sex to delay ejaculation
When to Expect Results
- Urinary control: 4-6 weeks of consistent practice
- Sexual benefits: May take 2-3 months
- Maximum benefits: 4-6 months of regular exercise
Signs You’re Doing Kegels Correctly
- Feeling a lifting sensation in your pelvis
- No movement in your legs or buttocks
- Improved bladder control over time
- Ability to stop urination midstream (test occasionally)
Potential Risks and Precautions
While generally safe, be aware of:
- Muscle soreness when starting
- Worsened symptoms if done incorrectly
- Overactive pelvic floor from overtraining
Stop and consult your doctor if you experience:
- Increased pain
- Worsening urinary symptoms
- Difficulty urinating
Complementary Exercises
Enhance your Kegel routine with:
- Deep squats: Strengthen surrounding muscles
- Bridge pose: Engages core and pelvic floor
- Yoga: Improves overall muscle awareness
Frequently Asked Questions
How many Kegels should I do daily?
Start with 30-50 total contractions daily, spread throughout the day.
Can I do Kegels while driving?
Yes, Kegels are safe to perform while driving or sitting.
Will Kegels increase penis size?
No, but they may improve erection quality and control.
Should I feel tired after Kegels?
Mild fatigue is normal when starting, but not exhaustion.
Tracking Your Progress
Keep a simple log to monitor:
- Number of daily repetitions
- Hold duration
- Any improvements in symptoms
When to Consult a Professional
See a pelvic floor specialist if:
- You can’t identify the correct muscles
- Symptoms worsen after 4 weeks of proper Kegels
- You experience pain during exercises
Long-Term Maintenance
Once you achieve your goals:
- Continue with 20-30 daily contractions
- Focus on quality over quantity
- Combine with overall fitness routine
Final Thoughts
Kegel exercises offer men significant benefits for urinary, sexual, and overall pelvic health. When performed correctly and consistently, they can improve quality of life and prevent future problems. Remember that proper technique is more important than quantity, and results take time.
By incorporating these exercises into your daily routine and progressively increasing difficulty, you’ll strengthen your pelvic floor muscles effectively. For men with specific medical conditions, consult your doctor before beginning any new exercise regimen.
With proper technique and regular practice, Kegel exercises can become a valuable part of your health routine, offering benefits that last a lifetime.
Related topics:
- The 5 best pelvic floor exercises for men
- 5 Benefits Of Kegel Exercises For Men
- Pelvic Health: The Best Exercises for Men
