Most people associate Kegel exercises with women, especially post-pregnancy. But what many men don’t know is that Kegels can dramatically improve their quality of life too. Whether it’s better bladder control, enhanced sexual performance, or post-surgery recovery, Kegels offer powerful benefits.
In this comprehensive guide, you’ll learn what Kegel exercises are, how they work for men, how to perform them correctly, and answers to 20 frequently asked questions.
What Are Kegel Exercises?
Kegel exercises are simple clench-and-release movements that strengthen the pelvic floor muscles. These muscles support the bladder, bowel, and, in men, the prostate. Strengthening them can help manage urinary incontinence, enhance sexual health, and improve overall core function.
Why Should Men Do Kegels?
1. Better Bladder Control
Men suffering from urinary leakage—whether due to aging, prostate surgery, or overactive bladder—can benefit greatly from Kegels. Regular training helps prevent dribbling and sudden urges.
2. Enhanced Sexual Performance
Stronger pelvic floor muscles can help improve erections, delay ejaculation, and heighten orgasm intensity. Kegels are a natural way to boost bedroom confidence.
3. Recovery After Prostate Surgery
After prostate surgery, some men experience incontinence or reduced pelvic strength. Kegel exercises help accelerate recovery by rebuilding muscle support around the bladder and urethra.
4. Bowel Control Support
Kegels help with fecal incontinence by strengthening the rectal muscles. This is particularly useful after certain surgeries or in men with chronic constipation.
How to Find Your Pelvic Floor Muscles
Identifying the right muscles is the first step in successful Kegel training. Try the following techniques:
- Midstream Test: Try to stop urinating mid-flow. The muscles you use are your pelvic floor muscles. Do not use this as a regular exercise—only for identification.
- Perineum Lift: Place your hand between your scrotum and anus. As you tighten the muscles, you should feel a lift.
- Scrotum Squeeze: Imagine lifting your scrotum and pulling it inward without using your abdominal or thigh muscles. That’s the motion to target.
How to Do Kegels Properly
- Get Comfortable: Start lying down or sitting in a relaxed position.
- Contract the Muscles: Tighten your pelvic floor muscles and hold for 3 to 5 seconds.
- Release: Relax for the same amount of time.
- Repetitions: Aim for 10–15 repetitions per session.
- Frequency: Perform three sets per day.
As you build strength, increase your hold time to 10 seconds. Make sure not to hold your breath, and don’t engage your thighs, buttocks, or abs during the movement.
When and Where to Do Them
Kegels can be done anywhere—while sitting at your desk, lying in bed, or even while walking. For beginners, it’s helpful to perform them while lying down to reduce muscle fatigue. As you become more advanced, integrate them into your daily routine: during brushing, driving, or even watching TV.
Benefits Over Time
You may begin to notice improvements within 3–6 weeks of consistent practice. Benefits include:
- Fewer leaks or sudden urges
- Stronger erections and ejaculation control
- Easier recovery from prostate surgery
- Less reliance on incontinence products
- Improved bowel function
Keep in mind that visible results may take up to 3–6 months depending on consistency and your individual health condition.
Common Mistakes to Avoid
- Using the Wrong Muscles: Avoid engaging the abs, glutes, or thighs.
- Holding Your Breath: Always breathe normally.
- Doing Too Many: Overdoing it can lead to fatigue or even muscle strain.
- Inconsistent Practice: Like any other exercise, consistency is key to long-term benefits.
Who Should Consult a Doctor First?
Men with the following conditions should speak to a healthcare provider before starting:
- Post-prostate surgery with ongoing catheter use
- Chronic pelvic pain or muscle tightness
- No noticeable improvement after 8 weeks of practice
- Pain during or after the exercise
Physical therapists who specialize in pelvic floor rehabilitation can offer personalized help.
20 Frequently Asked Questions (FAQs)
1. How soon will I see results?
Most men begin to notice improvement in 3–6 weeks. Full benefits may take up to 3–6 months.
2. Can Kegels improve erections?
Yes. They strengthen the muscles that support erectile function and help blood flow.
3. Do they help with premature ejaculation?
Yes. Better control of the pelvic floor can delay ejaculation.
4. How many should I do per day?
Start with 10–15 reps per set, 3 times a day. Don’t exceed 40 reps per day.
5. Should I hold each contraction?
Yes. Start with 3–5 seconds and gradually increase to 10 seconds.
6. Can I do them while urinating?
Only for identifying the right muscles. Regular Kegels during urination can cause bladder issues.
7. Is there such a thing as overtraining?
Yes. Overdoing it can lead to muscle fatigue, pelvic pain, or tightness.
8. Should I stop if I feel pain?
Yes. Pain indicates improper technique or underlying issues. Consult a doctor.
9. Do Kegels increase penis size?
No. They improve function, not size.
10. Will they help with night-time urination?
Yes. Many men report fewer night-time trips to the bathroom.
11. Can they help with constipation?
Yes. They improve control and coordination of bowel movements.
12. Are Kegels useful after prostate cancer surgery?
Absolutely. They’re often part of post-op recovery plans.
13. What are reverse Kegels?
They involve relaxing, rather than contracting, the pelvic floor muscles. Useful for men with tight pelvic floors.
14. Can I combine Kegels with other exercises?
Yes, especially core-strengthening routines. Just make sure your technique stays clean.
15. Do I need special equipment?
No. Kegels require no weights or machines—just your focus and consistency.
16. Can I do Kegels while walking?
Yes, once you’re confident in your technique.
17. Are they safe for all ages?
Yes. Men from young adulthood to senior years can benefit from pelvic floor training.
18. Can Kegels reduce the need for incontinence pads?
Yes. Many men find they rely less on them after regular practice.
19. Can Kegels help with pelvic pain?
Only if the pain is due to weakness. If caused by tightness, relaxation techniques or physical therapy are needed.
20. Should I see a pelvic floor physical therapist?
Yes, especially if you’re unsure of your technique or not seeing progress.
Final Thoughts
Kegel exercises are a powerful, underutilized tool for men’s health. Whether you’re recovering from surgery, struggling with bladder issues, or looking to improve your sexual function, pelvic floor training can offer lasting benefits.
Like any fitness regimen, it takes time and consistency to see results. Start slow, focus on proper technique, and stay committed. With just a few minutes a day, you can take control of your pelvic health and boost your overall well-being.
