How to Do Kegel Exercises for Men: A Definitive Guide to Male Kegeling

Chances are you’ve heard about Kegel exercises. The Kegel was originally developed to help women strengthen their pelvic floor muscles after giving birth.[1] The good news is, Kegel exercises aren’t just for women. Yes, you heard it right —

Men can benefit from Kegel exercises as well.[2]

kegel exercises for men infographic

Keep reading to learn everything you would ever need to know about Kegel exercises for men. What are they? How do I do Kegels? How often should I Kegel? Can Kegels help me achieve multiple orgasms? And, much more.

Written by Rob Michaels
Updated 01/08/2019

What Are Kegel Exercises for Men?

The Kegel was discovered by Dr. Arnold Kegel in the 1940s to help women tighten their vaginal muscles and regain bladder control after giving birth.[3] However, Kegels aren’t just for women — you can do Kegel exercises for men.

Pelvic floor muscles

The pelvic floor muscles. (illustration from MediImagery.net)

Kegel exercises for men are a great way to improve the overall health and hardness of the 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.[4] You can learn more about the pelvic floor muscles in our article – The Anatomy of the Pelvic Floor.

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?

Penis Exercises - Man Doing the Kegel Exercise

Man doing glute lifts with Kegel Exercises – image from Seniorfitusa.com

The Kegel is just as beneficial for men wanting to improve their sex lives, as women. In fact, it is one of the best penis exercisesAccording to the medical journal, Sexual Medicine Reviews, kegel exercises for men may also help treat sexual dysfunction.[5]

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 improved erection quality and function.[6]
  • According to a 2014 study in the Therapeutic Advances in Urology, 82 percent of men with lifelong premature ejaculation increased their latency time after doing 12 weeks of Kegels.[7]
  • Kegels will help you have harder erections that last longer, thanks to the improvement of penile blood flow.
    kegel exercises for men benefits

    Kegel exercises for men benefits include improved erection angle. (Image from MediImagery.net)

  • Kegels will help you increase ejaculation force and volume, helping you achieve better orgasms. It helps control your ability to orgasm, and gives you greater sexual stamina.
  • Kegel exercises indirectly enlarge the penis, through increased blood flow.
  • Kegels can help cure urinary incontinence in both men and women, as these are the same muscles that help support and control your bladder.[8]
  • 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 are used in the treatment of prostate pain and swelling due to benign prostatic hyperplasia (BPH). Post-void dribbling is a form of urinary incontinence in men with BPH, which happens shortly after a man urinates.[9] Research published by Dr. Andrew Siegel in Urology shows the effectiveness of pelvic floor muscle training in treating BPH.
  • They 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 and sexual health experts refer to Kegel exercises for men as the “Sexercise” for all the benefits it provides. And it’s true — with all of these benefits, men should practice Kegeling.

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How do I do Kegel Exercises for Men?

Kegels are a great penis exercise for several reasons. Whether you’re standing up or lying down, they’re easy to do, and they can be done almost anywhere. People won’t even know you’re doing them.

Male Kegel Exercises Instructions

  1. Men's Room - Urination and Locating Your PC Muscles

    The next time you use the men’s room, try locating your PC muscle.

    Find Your Pelvic Floor Muscles – Finding the PC muscle is easy. The next time you’re urinating, stop or slow your pee mid-flow. According to the Continence Foundation of Australia, this helps you identify your pelvic floor muscles.[10] The muscles used to stop urinating is your PC muscle. Don’t actually tense your 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 be 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.
Kegel Exercises for Men

Kegel Exercises can be done while on the floor (Illustration from Hashmi Health Channel)

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, with at least 4-6 weeks of the exercise.

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 almost 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 at least 50 Kegels every other day. Each Kegel should be
    Kegel Exercises for Men - Squats with Kegels

    You can incorporate squats into your Kegel Exercise routine (Shutterstock Images)

    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, increase resistance by holding your Kegels for as long as possible.

Can Kegels Help Me Achieve Multiple Orgasm?

Kegel Exercises can help you achieve multiple orgasm

Kegel Exercises can help you achieve multiple orgasm (Shutterstock)

Yes, Kegel exercises for men can help you become multi-orgasmic.

According to ED Coach and sexuality educator Paul Nelson, the key to male multiple orgasm or nonenjaculatory multiple orgasm (NEMO) is strengthening your pelvic floor.[11]

“When pelvic floor muscles are weak, they become tense and tight,” Nelson explains. Conversely, “When muscles are stronger they’re supple and easier to control. But when they’re tight, stimulating the penis can easily trigger a reflexive ejaculation.”

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 your pelvic floor muscles are strong and you can hold it long enough, 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 information.

Tips in Doing Kegel Exercises for Men

Kegel Exercises for Men - Kegels are a muscle strengthening exercise

Just like any exercise, take adequate rests. Kegels are a muscle strengthening exercise for your pelvic floor muscles. (Shutterstock)

According to physical therapist Yuchin Chang of the Professional Physical Therapy and Training in Summit, New Jersey: “Pelvic floor muscles are actively involved in sexual function, and it is natural to assume that by improving the function of these muscles, one will improve one’s sexual performance and outcome.”[12]  

  • 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 Kegel exercises for men with your other exercises.
  • Kegels exercises are for your partner too – Kegels can be done by both men and women. Teach your partner to do Kegels and add pleasure to your sexual experience. If a woman squeezes her PC muscle (i.e, kegels) during intercourse, her vagina tightens — enhancing the pleasure for both you and your partner.
  • Kegel exercises for men and premature ejaculation – Some men find themselves ejaculating quicker than normal when they first start kegeling. If this happens to you, be sure to relax 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 Kegels?

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 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!

References

[1] Brichford, Connie & Craig, Christine W. “Kegel Exercises — How to Tone Vaginal Muscles.” EverydayHealth.com. 22 Jan. 2009. Web. 02 Jan. 2019. Retrieved from https://www.everydayhealth.com/sexual-health/kegel-exercises-to-tone-vaginal-muscles.aspx
[2] Buttaccio, Jennifer. “Kegels for men are a thing, and you should absolutely be doing them.” Health24.com. 17 Jan. 2018. Web. 01 Jan. 2019. Retrieved from https://www.health24.com/Lifestyle/Man/Your-body/kegels-for-men-are-a-thing-and-you-should-absolutely-be-doing-them-20180115
[3] Kegel, Arnold H. “Progressive Resistance Exercise to the Functional Restoration of the Perineal Muscles.” American Journal of Obstetrics & Gynecology. 56: 238-248, August, 1948. Retrieved from https://www.sciencedirect.com/science/article/pii/000293784890266X
[4] Rogers, Graham. “Kegel Exercises for Men: Do They Work?” Healthline.com. 5 October 2016. Web. 01 Jan. 2019. Retrieved from https://www.healthline.com/health/kegel-exercises-for-men
[5] Cohen, Deborah, Gonzalez, Joshua, & Goldstein, Irwin. “The Role of Pelvic Floor Muscles in Male Sexual Dysfunction and Pelvic Pain.” Sexual Medicine Reviews, 4(1), 53-62. January 2016. Retrieved from https://www.sciencedirect.com/science/article/pii/S2050052115000025
[6] Stuart, Cathleen S., Wilson, Debra R. W. “Do erectile dysfunction exercises help?” MedicalNewsToday.com. 27 July 2018. Web. 02 Jan. 2019. Retrieved from https://www.medicalnewstoday.com/articles/322600.php
[7] Pastore, Antonio L., Palleschi, Giovanni, Andrea Fuschi. “Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation: a novel therapeutic approach.” Therapeutic Advances in Urology, 6(3), 2014. February 2014. Retrieved from https://journals.sagepub.com/doi/abs/10.1177/1756287214523329
[8] Bandukwala, N.Q. (Reviewer) “Urinary Incontinence: Kegel Exercises for Pelvic Muscles.” WebMd.com. 30 October 2018. Web. 02 Jan. 2019. Retrieved from https://www.webmd.com/urinary-incontinence-oab/urinary-incontinence-kegel-exercises-for-pelvic-muscles
[9] Siegel, Andrew L. “Pelvic floor muscle training in males: practical applications.” Urology 84(1), (2014): 9. Retrieved from https://www.goldjournal.net/article/S0090-4295(14)00273-8/abstract
[10] Lewin, Jemima. “How pelvic floor exercises can benefit men.” Health24.com. 04 July 2018. Web. 02 Jan. 2019. Retrieved from https://www.health24.com/Medical/Incontinence/Incontinence-in-men/how-pelvic-floor-exercises-can-benefit-men-20180704-2
[11] Smith, Brian C. “Multiple Orgasms for Men are All about Pelvic Floor Control.” MelMagazine.com. 13 April 2017. Web. 02 Jan. 2019. Retrieved from https://melmagazine.com/en-us/story/multiple-orgasms-for-men-are-all-about-pelvic-floor-control
[12] Novak, Brigette. “Exercises may help men with premature ejaculation.” Reuters.com. 26 April 2014. Web. 02 Jan. 2019. Retrieved from https://www.reuters.com/article/us-exercises-premature-ejaculation/exercises-may-help-men-with-premature-ejaculation-idUSBREA3O1NK20140425

About Rob Michaels

Rob Michaels is the founder of PEGym.com and the author of the bestselling book, Penis Exercises: A Healthy Book for Enlargement, Enhancement, Hardness, & Health.

Rob Michaels has been featured in numerous media platforms, including Men’s HealthGQ Magazine, and Salon.com, among others. As a male enhancement expert, he has spent more than a decade researching different male enhancement techniques and reviewing products that men can use safely. He continually strives to develop effective programs that will help men gain confidence and a healthy sexuality by achieving their male enhancement goals.

16 thoughts on “How to Do Kegel Exercises for Men: A Definitive Guide to Male Kegeling

    • Mandip –

      There’s really not a way to have a video showing how to do a Kegel properly, since it’s the tightening of your pelvic floor muscles. The best way to learn how to Kegel is the next time you go to urinate, stop in mid-flow. That contraction of your muscle is the same muscle you contract in a Kegel. Hope that helps!

  1. Hello,
    I am new here and i also don’t know how to post a forums and posts in this side. I’ve read this forum
    https://www.pegym.com/forums/introduce-yourself/113440-my-success-story.html
    and I’ve some questions but i don’t know where i can ask them.
    1st Qus-
    According to this Road28. He had 2 inches flaccid size and erect size was slightly under 6 inches. So my que is that my penis flaccid size is 3 inches but 5.5 erect size. So, which exercise is good for me to increase erect size.
    2nd Qus-
    What is TGC Theroy?
    I searched about it in many places but I didn’t understand properly and how to do this?
    Please help me.
    Thanks

    • deepjoe – Great questions! Definitely post your questions in that forum thread, to get the best answers. Simply click on Reply to Thread. You must be logged into the forum, to post a reply. So, be sure to double check that. If you’re logged in, you’ll see your username and icon in the upper right hand corner of every page.

      • I think it’s like you are holding your breathe while you are urinating. Its like you are holding your urine from coming out of your penis. Correct me if I’m wrong. I also can’t capture it in my mind what exactly kegel is. haha.

  2. I play the app Sex with Emily Kegal camp, it’s great to play this while you’re driving easy to follow I do on level 19 or 20…5 days a week and have noticed a difference . Been doing this for about eight months

  3. This is very informative. I had googled this and I am glad I followed the link here. I have been trying Kegel exercises for a while but need to set a schedule to get the maximum benefit.

    Thank you, PeGym!

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