Kegel Exercises for Men

Kegel Exercises for Men

If you and your partner have had a child, chances are you’ve heard about Kegel exercises. Well, guess what? Kegel exercises are also for men! Yes, you heard me right — there are Kegel exercises for men! And, they definitely should be part of your penis enlargement exercise routine.

kegel exercises for men infographicWhat Are Kegel Exercises for Men?

The Kegel was discovered by Dr. Arnold Kegel in the 1940s to help women tighten their vaginas after giving birth. However, Kegels aren’t just for women — you can do Kegel exercises for men.

Kegel exercises for men are a great way to improve the overall health and hardness of their penis, along with increasing your ability to last longer in bed. Just like with women, Kegels for men have one primary goal — strengthen your pubococcygeus (PC) muscle (also known as the pelvic floor muscle.)

Pelvic floor muscles
The pelvic floor muscles.

This muscle is very similar in both men and women, as it stretches from the tail bone up to the pubic bone, creating a hammock-like muscle floor. The PC muscles support the pelvic organs, assisting the sphincter muscle functions.

The Kegel is different from all the other penile exercises in that it actually contracts and strengthens real skeletal muscles – your pelvic floor muscles.

What are the Benefits of Kegel Exercises for Men?

The Kegel is just as beneficial for men wanting to improve their sex lives, as women. Yet, for one reason or another, most men skip out on the Kegel because it’s the only penis exercise that doesn’t directly enlarge the penis. However, Kegel exercises for men have a wide range of other benefits, some of which can cure problems or indirectly enlarge the penis. These benefits include:

  • Healthier pelvic floor muscles, thanks to Kegels, gives you a more erect erection.
kegel exercises for men benefits
Kegel exercises for men benefits include improved erection angle.
  • Kegels will help you have harder erections that last longer, thanks to the improvement of penile blood flow.
  • Kegels will help you increase ejaculation force and volume, giving you the most explosive orgasms you’ve ever had.
  • Kegels indirectly enlarge the penis, through increased blood flow.
  • Kegels can help you control your ability to orgasm, giving you greater sexual stamina.
  • Kegels can help cure urinary incontinence, as these are the same muscles that help support and control your bladder.
  • Many men report after Kegeling for while that they no longer have to get up in the middle of the night to go to the bathroom as they once did.
  • Kegels can help you have a healthier prostate and are used in the treatment of prostate pain and swelling, due to benign prostatic hyperplasia (BPH).
  • Kegels are also used for the treatment of prostate pain and swelling due to prostatitis — inflammation of the prostate.
  • Kegels can prevent  prolapsed pelvic organs.

Many doctors, sexual experts, and websites refer to Kegel exercises for men as the “Sexercise” for all the benefits it provides. And it’s true — with all of these benefits, every guy should be Kegeling every single day.

How do I do a Kegel Exercise for Men?

Kegels are a great penis exercise for several reasons. Not only do they have all of the benefits we talked about above, but they’re easy to do and you can do them almost anywhere. People won’t even know you’re doing them!

  1. Find Your Pelvic Floor Muscles – Finding the PC muscle is easy. The next time you’re urinating, stop or slow your pee mid-flow. The muscles used to stop urinating is your PC muscle. Don’t actually tense legs, abdomen or butt cheek muscles, instead focus on lifting your entire pelvic floor upward. Most importantly, continue to breathe through the contraction of your pelvic floor. If you’re able to stop or slow your urine in mid-stream, you’ve just successfully located and contracted your pelvic floor muscles! If you’re having a hard time, it’s the same set of muscles you use to tighten your anus. Now you’re ready to Kegel.
  2. Contract Your Pelvic Floor Muscles – When you’re ready to do Kegel exercises for men, the first thing you need to do is contract your pelvic floor muscles.
  3. Hold the Kegel Contraction – Hold that contraction for as long as you can. Most men can’t hold a Kegel at first for no more than a couple of seconds. Some may not able to hold it at all. That’s OK, that’s what penis exercises are for – to make you stronger! Make a note of how long you can hold the Kegel.
  4. Release the Kegel Contraction and Repeat – Release the squeeze and repeat, for ten repetitions. Gradually build up your Kegels until you can hold them for 10 seconds each.

When you perform the exercise correctly, you should be able to feel or see your testicles lift.  This takes time for some men.  But, if you practice the routine regularly, you should notice an improvement in your pelvic floor muscle strength, in 4-6 weeks.

The best part about the Kegel is that it doesn’t require any assistance from your hands or legs. You can do Kegel exercises for men anywhere, anytime — whether it’s in a car, watching TV, standing in line at the grocery store, or even while you’re at work.

How Often Should I Kegel? Your Kegel Exercises for Men Routine

As with any other type of exercise, it’s better to start off slowly and build up your routine. Here are our recommendations, to get you started Kegeling for better sexual health.

  • For the first few weeks: Do 50 Kegels every other day. Each Kegel should be contracted for one to five seconds, depending on the strength of your PC muscle. The first time you Kegel, it probably won’t last much longer than a second or two. With more exercise and experience, your PC muscle will become much stronger and your Kegel exercises for men will last much longer.
  • Over time: Gradually incorporate more Kegels into your routine.  Work up to five to ten minutes a day, four days a week.  This should be fairly easy to do, since you can do Kegel exercises for men anywhere, anytime.  Many penis exercisers do them on their morning commute to work, for example. Eventually, spice it up and try holding your Kegels for as long as possible.

Can Kegels Help Me Become Multi-Orgasmic?

Yes! Kegel exercises for men can help you become multi-orgasmic! Once your PC muscle is strong, you’ll have the ability to stop yourself from ejaculating.  To do this, you’ll need to be able to hold a tight Kegel contraction for at least 10 seconds. Once you can do that, try the following method for delaying ejaculation:

  • Kegel right before you hit the “point of no return” – the point where semen starts moving through your penis and ejaculation is inevitable.
  • Hold the contraction for roughly 10 seconds or more.
  • After the urge to ejaculate has gone away, release the Kegel.

The hard part is building up your PC muscle so it’s strong enough to withstand the pressure of ejaculating. Accordingly, learning this process may actually take you anywhere from a few weeks to months to even years. Many men report that learning exactly when to do Kegel exercises for men is another hard part of the process. This part can take practice, patience, and a lot of attempts (which isn’t necessarily a bad thing), but is well worth the end result. Read our full article on The Multiple Male Orgasm, for more details.

Kegel Exercises for Men Tips

  • Kegels and penis enlargement: Kegeling while doing Jelqs, stretches, or any penile exercise promotes more blood flow to the penis.  In turn, this often enhances the effectiveness of each exercise.  So once you get the hang of kegeling, combine Kegels exercises for men with your other exercises.
  • Kegels exercises aren’t just for men: Kegels can be done by both men and women. Teach your partner to do Kegels and greatly add pleasure to your sexual experience. If a woman squeezes her PC muscle (i.e, kegels) during intercourse, her vagina tightens — increasing the pleasure for everyone involved!
  • Kegel exercises for men and premature ejaculation: “Uh-Oh, I am coming too quickly. . . What did I do?” Some men find themselves ejaculating quicker than normal when they first start kegeling. If this happens to you, be sure that you’re relaxing your PC muscle while having sex. Many penile exercisers find that once they learn how to do Kegel exercises for men, they’re unconsciously kegeling during sex. This quickly drains the strength of the PC muscle. This beginner kegeling side effect typically passes in just a few weeks time – and you’ll be able to last even longer in the bedroom once you get over it. The stronger your PC muscle, through performing Kegel exercises for men, the easier it is to stop yourself from ejaculating altogether.

Is It Possible to Overtrain with Kegel Exercises for Men?

As with all penis exercises, you don’t want to overtrain. It may be tempting to do as much as you possibly can at first, in hopes of seeing results faster. However, this is usually counterproductive.

Like a bodybuilder who overworks their muscles and is either too sore or injures themselves and can’t continue to workout, Kegel exercises for men are very similar. Overtrain and you’ll do more damage than good. Listen to your body. Give your body time to heal and recuperate. Progress slowly and you’ll reap all the rewards Kegels have to offer!


This is the eleventh installment of the Penis Enlargement Guide.

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Dr. Richard R. Howard II's areas of expertise are as a: health and fitness advisor, researcher, and financier (stock market and real estate). His degrees are a B.B.A. from Loyola University, New Orleans; and his M.P.H ., M.S., and Dr. P.H. from Tulane University 1988. He has served as a researcher in Organic Chemistry at Loyola University in 1973, an educator at Dominican College, New Orleans in 1977, a researcher in Biochemistry at Tulane University School of Medicine from 1978-88, and as a health and fitness advisor at the Howard Medical Clinic from 1982-1990. Dr. Ric is the author of "Vitamin C and Ophthalmic Wound Healing," published in 1988, and other peer review research papers. He was the Veterans Administration grantee in 1984. He was a member of Tri Beta National Biological Honor Society, and his biography is listed in Marquis Who’s Who in America, from 1992 to present, Who’s Who in Science and Engineering, from 1992 to present, and Who’s Who in Finance and Industry, from 1994 to present . Dr. Ric is a student of health and wholeness, as well as the stock market and economic trends- both are great passions. He has spent a number of years professionally counseling in the areas of: health, fitness, nutrition and supplementation, as well as the stock market paradigms of success. He has a desire to help and encourage others to achieve their dreams in all dimensions of wholeness, health, finances, and, if they are so inclined, spirituality. Dr. Ric firmly believes we are only limited by our imagination. Nothing ventured nothing gained. All things are possible through faith. He is currently located in New Orleans, and his interests include health fitness, body building, swimming, running, golf, piano, sexual mastery, and spirituality. He is currently a health professional, PE coach, and stock market investor.


  1. Hi

    i am new to this forum. When i do kegels while sitting i feel my whole body is stiff. My shoulders and thighs pain a bit till i finish my excercise and then the body becoms relaxed but the shoulder and thigh pain remains until i stop doing the kegels . Should i feel the muscle move near the anus?. While sitting i am not able to feel the muscle move as the whole area is in contact with the chair. When i try to feel the movement sometimes the whole body becomes stiff. Should i do it very lighlty?

    I am trying to do this exercise correctly for a long time. Can anyone tell me a simple idea to do this correctly.

  2. a superb article. have only just looked into this toolbox area and there seems to be a wealth of info here.

  3. The article is pretty straight forward, guys. The PC muscle is the one you use to stop urinating. It also controls your anus. It’s also the muscle you squeeze when you really have to urinate.

    A good way to find out if you have the right muscle is to get an erection. When you squeeze the right muscle your penis will move up. As the muscle gets stronger you can even see your penis move while flaccid.

    It should also be noted that you should not stop at 10-15 minutes. I do kegels for 1 hour three times a day. Of course, I worked up from 10-15 minutes. What I recommend is starting off with 5 minutes 3 times a day and adding a minute to each set once a week. Once your muscle gets stronger you can add more than 1 minute. For example when I got comfortable with doing 30 minute sets I moved up to 45 minutes, then an hour.

    The way I do them is 1 hour while preparing/eating breakfast, 1 hour at lunch, and 1 hour while lying in bed reading.

    Once this gets to be too easy I will be moving to a device called the Anuform Probe. It’s an electrode for and Electrical Muscle Stimulation device that uses electricity to cause your muscles to contract. You can effectively do 5+ kegels per second with one. Unfortunately it’s an anal probe, but it’s pretty small.

    There are also other ways to kegel other than just squeezing the muscle over and over, or doing kegel slams. You can do a series of short-long kegels, you can hold the kegel for as long as possible, or just about any variation. Switching up the exercises will keep you from plateauing (same concept as P90X).

    It’s definitely not recommended that you work out your pelvic floor muscles on a daily basis, since they are muscles, and do require recovery time. Once they get strong enough, however, you can do them every day as long as you aren’t maxing out each time.

  4. ı need your help ı am new here and ı want to make kegel exercies true but ı could not find this muscle when ı try it only my abdomianl is hard only felt abdomainal

  5. I’m new here so i think i’ll need a little help from u guys, am suffering from P.E can’t last more than 2 min and i don’t know what exercise to start with thank guys…

  6. I can hold a kegel for almost 3 minutes. I feel aroused. I don’t get hard but feel like I’m going to ejaculate. My heart races but nothing comes out and I can’t hold it anymore. Does this normally happen?

  7. Wow, wow wow, tried out the “Stop premature ejaculation and achieve multiple orgasms” first time I ever tried this and boy felt like I had two loads cum out at once. Thumbs up will be trying that out again !!!!

  8. Kegals do help. I used to only be able to shot my load 1 1/2 feet. Now its a little over two feet. I can now shot huge loads, and have multiple orgasms. I think kegals are my favorite exercise

    • hello
      so since when u are precticing the kegel and how many reps do u do. also, have kegel helped u to gain more harder and long lasting erections too??
      desperately waiting for ur reply

  9. Hi, in this guide is not explained really well how to spot an orgasm, should i do a strong kegel and it suddenly stops?

    i’ve noticed that when i do kegel and my penis has an erection i can control kegel and i don’t feel it. So i don’t know how to use it

    What should i do?

  10. I can’t find my pc muscle to kegel when I try it during urination I just squeeze but I can hold it long and it doesn’t hurt I edged to find it an had a dry orgasm am I doing something wrong? is their any other tips for finding your pc muscles?

    • Hi there mate..
      its simple.u have to place your fingers between the space of testicles and anus while u do kegel…its most definite u ll feel it contracting..

  11. Hi,
    I have started Kegal and when I try to contract PC Muscles along with PC Muscle, stomach and lower abdomen also get contracted.
    Is it correct?
    If not then please give me suggestion. Because I ejaculate in less than a two minute, so I want to make sexual life healthy.
    Please suggest any additional thing to do

    • It’s not uncommon for that, as it’s a natural strength building exercise that mammals have instinctively learned to do whenever they lift/stretch hard/anything strenuous really. It shows you’re more in tuned with your animalistic qualities and that you don’t really hold onto your worldview thinking you need to have control, so no, it’s not incorrect in the least. Of course though, if you’re looking to spot strengthen (like a bodybuilder would do curls to get bigger biceps) then you just have to flex it slightly, build up tension over a long period, and train it to flex independently. Your nervous system is rigged to have muscle memory at every opportunity, so you’ve been kegeling for a long while in your life now it seems. Your nervous system also has limits to it’s strength to put into your muscles for independent flexing unless you train it to have a higher threshold. So flex it only a tiny bit, just to the point where you can feel your pelvic floor muscles contract and where your abdominal muscles are relaxed. Over a long course of time, you’ll be able to flex to crazy amounts independently in that muscle region. I’m very sorry for talking your ear off man, I like to explain things in full detail Haha. Good luck with the kegeling

  12. […] ways discussed here on the PEGym is to exercise your PC muscle (pubococcygeus) by performing Kegel exercises, Your PC muscle is the primary “sexual muscle” that forms part of the pelvis. The PC […]

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