Kegel exercises for men strengthen the pelvic floor muscles that support the bladder and bowel and help control erections and ejaculation. To do one, squeeze the muscles you would use to stop passing gas or urine, hold for about three seconds, relax for three seconds, and repeat 10 to 15 times, three times a day.
Below is a step-by-step routine, the common mistakes, and what research shows for bladder control, erections and premature ejaculation.
Key takeaways
- Squeeze, hold 3 seconds, relax 3 seconds, 10 to 15 reps
- Aim for 3 sets a day; results take weeks to months
- Small trials link pelvic floor training to firmer erections
- See a doctor for leaks, pain or new erection problems
What are Kegel exercises for men?
Kegels are repeated contractions of the pelvic floor, a sling of muscle that runs from the pubic bone to the tailbone. In men these muscles hold up the bladder and bowel, help close off the urethra, and play a part in sexual function. One of them, the bulbocavernosus, helps keep blood in the penis during an erection and contracts rhythmically during ejaculation. Another, the ischiocavernosus, adds rigidity.
These muscles can weaken with age, excess weight, chronic coughing, constipation or prostate surgery.
How to do Kegel exercises for men, step by step
- Find the right muscles. Imagine stopping yourself from passing gas, or stopping your urine midstream. The muscles that tighten and lift are your pelvic floor. Another check: when you contract them, the base of the penis should pull in slightly and the testicles should lift.
- Start lying down. Lie on your back with your knees bent. It’s easier to isolate the muscles without fighting gravity.
- Squeeze and hold. Tighten the pelvic floor and hold for three seconds.
- Relax fully. Let go for three seconds. The relaxation matters as much as the squeeze.
- Repeat. Do 10 to 15 squeezes in a row. That’s one set.
- Build up. Aim for at least three sets a day. As you get stronger, hold for five to ten seconds, and practice sitting, standing and walking.
Common mistakes
- Squeezing the wrong muscles. Keep your stomach, buttocks and thighs relaxed.
- Holding your breath. Breathe normally throughout.
- Doing them while urinating. Stopping your stream to find the muscles once is fine, but practicing that way regularly can stop the bladder from emptying fully.
- Overdoing it. More isn’t better. Overworked pelvic muscles can become tight and painful.
If you can’t tell whether you’re doing them right, a pelvic floor physical therapist can check with a quick exam or biofeedback.
Do Kegels help with erectile dysfunction?
They can help some men. The best-known study is a randomized trial by Grace Dorey and colleagues in the British Journal of General Practice (2004). It enrolled 55 men who had had erection problems for at least six months. One group did three months of home pelvic floor exercises with physical therapist guidance and biofeedback, and the other received lifestyle advice only. The exercise group improved significantly more on a validated erection questionnaire. By the end of the trial, after the comparison group had also tried the exercises, about 40% of the men reported normal erectile function, about a third reported improvement, and roughly a quarter saw no change.
That’s encouraging, but it was a small study run at a single center, and men knew which group they were in. It’s not proof that Kegels help every type of ED, especially ED caused by blood vessel disease or nerve damage.
ED is also an important health signal. It can be an early sign of heart disease, diabetes or low testosterone, so see a doctor before you try to fix it with exercises alone. Our guide to why you can’t get hard anymore explains the common causes, and our male sexual health hub covers the supplement side.
Can Kegels help you last longer in bed?
There’s early evidence they can. A study from Sapienza University of Rome, presented at the 2014 European Association of Urology congress, enrolled 40 men aged 19 to 46 with lifelong premature ejaculation who hadn’t improved with other treatments. After 12 weeks of pelvic floor training, 33 of the 40 men gained better control, and average time to ejaculation rose from about 32 seconds to about 146 seconds.
The researchers said a larger trial was needed; there was no control group and only some men were followed for six months. Still, the exercises are low-risk. See how to last longer in bed and our overview of premature ejaculation treatments for more options.
Kegels for bladder control and dribbling
The best-established use of Kegels in men is bladder control. According to Mayo Clinic, they can help with urge incontinence, leaking when you cough or lift, and the after-dribble many men notice a few seconds after urinating. A trick that helps with dribbling: do a strong squeeze right after you finish urinating to push out the last drops.
Pelvic floor training is also standard advice around prostate removal surgery, when temporary leakage is common.
New urinary symptoms such as a weak stream, getting up often at night, pain or blood in the urine need a check-up, not just exercises. They can point to an enlarged prostate, infection or other conditions. Our prostate health guide explains what to ask your doctor.
Kegels and ejaculation strength
Some men find that training these muscles makes ejaculation feel stronger, but there’s little formal research on it, so treat it as a possible bonus. If semen volume or force is your main concern, our guide on how to increase ejaculation force covers lifestyle steps, and our Volume Pills review looks at whether a semen volume supplement is worth considering.
How long do Kegels take to work?
Most men notice less leaking or better control within a few weeks to a few months; the trials above ran for about three months. The benefit fades if you stop, so tie Kegels to a daily habit like brushing your teeth.
Who should talk to a doctor first?
Check first if you have pelvic, testicular or rectal pain, pain with ejaculation, or chronic prostatitis. These can come from pelvic muscles that are too tight, where relaxation training helps more than strengthening.
Kegel exercises for men FAQ
How long does it take for Kegels to work for men?
Most men notice improvements within a few weeks to a few months of daily practice. Studies on erections and premature ejaculation used programs of about 12 weeks.
Do Kegels help with erectile dysfunction?
They may help some men. A 55-man randomized trial found pelvic floor training improved erectile function more than lifestyle advice alone. ED can signal heart disease or diabetes, so see a doctor too.
Can Kegels help you last longer in bed?
A small Italian study found that 33 of 40 men with lifelong premature ejaculation gained better control after 12 weeks of pelvic floor training. Larger controlled trials are still needed.
Can you do too many Kegels?
Yes. Overtraining can leave the pelvic floor tight and sore. Stick to about three sets of 10 to 15 squeezes a day and always relax fully between contractions.