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Kegels Exercise for Men - Benefits and Types

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4 min read


Kegels exercises for men help in strengthening bladder muscles. This article illustrates the benefits and steps to follow this exercise.

Written by

Dr. Vidyasri. N

Medically reviewed by

Neha Suryawanshi

Published At December 14, 2022
Reviewed AtMarch 26, 2024


Kegel exercises are for both men and women. It is also called pelvic floor muscle training (PFMT) exercises. These exercises are practiced particularly to focus on the abdominal or pelvic floor muscles. The pelvic floor muscles are also referred to as pubococcygeal muscles, which help hold the pelvic organs in place and support the pelvic organs, including the bowel, urethra, and bladder. By doing Kegels, men can effectively control the pelvic floor muscles, which helps in improving bladder control and sexual performance. With regular practice, men can easily do Kegels at any time.

How to Do the Kegel Exercise?

Kegel's exercises are practiced by men and women in a similar manner. Before starting with the exercise, the primary step is to identify and locate the pelvic floor muscles properly and understand the proper technique.

Identifying the Right Muscle: The pelvic floor muscles are actively involved in the action of urination and passing the gas out from the body. A person can identify this muscle during urination by stopping urinating in the mid-stream. The muscles which are used to hold the urine back are the pelvic floor muscles or pubococcygeal muscles. The same muscles help to avoid passing the gas. In males, the testicles also contract when the muscles are contracted. After identifying the right muscles, it is easy to practice in any position.

Proper Technique:

  • Initially, tighten the pelvic floor muscles.

  • Hold the contraction for three seconds.

  • And finally, relax for three seconds.

  • Repeat it a few times in a row.

Later, one can practice the exercise while sitting, standing, or walking.

Maintaining the Focus:

  • Focus on tightening only the pelvic muscles for the best results.

  • Do not flex the muscles too much on the thighs, abdomen, or buttocks.

  • One should not hold one's breath but try to breathe freely during the exercise.

Repeat: Do at least three sets with the repetition of ten times daily.

When to Do the Kegels?

  • Fix Kegel exercise as a part of the daily routine.

  • Practice another set after urinating to eliminate the last few drops of urine.

  • Try to contract the pelvic floor muscles before and during the activity, such as coughing, sneezing, lifting heavy things, and laughing.

What Are the Benefits of Kegel Exercise for Men?

The pelvic floor muscles become weak in certain conditions such as diabetes, an overactive bladder, and radical prostatectomy (surgical removal of the prostate). Kegel exercise is very well indicated in these conditions.

  • It is well indicated in the following:

The result can be observed within a few weeks to a few months. If done regularly, the benefits can be seen within a short span, and these include:

  • Kegel exercise can improve and sometimes completely regain bladder control which results in less frequent urine leakage. It helps men and women to hold in the urine to control the flow of urine.

  • Progress in sexual activity, such as improvement in erections and more intense orgasms.

  • Helps in preventing the accidental passing of stools or gas.

Kegel exercise needs continuous and frequent practice for better results.

  • In most cases, kegel exercise is highly effective in mild cases of erectile dysfunction and premature ejaculation.

  • In severe cases, kegel exercise, along with additional intervention, is required.

What Are the Steps to Do Kegel Exercise in Men?

Kegel exercises are otherwise called penis exercises or dick exercises.

Pause While Urinating Halfway:

  • Initially, identify the pelvic muscles during urination.

  • Simply stop urinating midstream.

  • Do not strain the muscles of the abdomen, butt, or leg while trying. This will improve the focus on the pelvic muscles that are in need to be strengthened.

  • It is advised to do this erectile dysfunction exercise the first time in the morning when a man experiences an erection due to a full bladder.

  • Another way is trying to avoid passing gas or pretending to do so will help to identify and work pelvic muscles.

Contract and Hold Pelvic Muscles Regularly.

What Are the Types of Kegel Exercise for Men?

Slow Kegels:

  • Once after proper identification of muscles, start strengthening the muscles at any time of the day without urinating.

  • Initially, it is preferred to be practiced in the lying position.

  • Lay down on the floor or on the bed and contract the pelvic floor muscles for five to ten seconds at a time.

  • Squeeze the penis for a few seconds before releasing it.

  • Do this repeatedly ten times in a single session.

  • This erectile dysfunction exercise can also be done by lying on the side or sitting on a chair.

  • It is recommended to follow this penis exercise at least three times per day.

  • It is referred to as a slow kegel exercise and enhances control over anything.

  • In the case of beginners, it is often recommended to start gradually by squeezing these muscles for a slow count to three.

  • Once achieving the strength, can increase the time to hold on for up to ten seconds.

Fast Kegels:

  • To perform a fast kegel exercise, hold and squeeze the muscles, but these are practiced only for a second.

  • Practice up to ten pelvic floor squeezes in the same duration as a single slow kegel exercise.

  • Both the combination of slow and fast kegel exercises help in providing better results.

  • When performing these premature ejaculation exercises, it is important not to hold one’s breath.

Edge During Sex and Masturbation:

  • Edging helps to increase one’s ability to delay ejaculation or orgasm in patients suffering from premature ejaculation.

  • Stimulate the penis through sex or through masturbation until close to orgasm.

  • When reaching the climax and feeling the semen rising from the testicles, completely stop engaging in any activity until delaying the orgasm.

  • Repeat this action as regularly as possible until the time between arousal and orgasm improves.


Kegel exercises are seen to be inconsequential and considered a significant tool in improving both erectile dysfunction and premature ejaculation. This exercise should be followed consistently from weeks to months to gain effective results.

Neha Suryawanshi
Neha Suryawanshi



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