Kegel Excercises For Men: Benefits, Tips and How To Do Them

male kegels

When you hear the word Kegels, you might think “aren’t they those exercises for women?”.

True, this simple little exercise has saved many women from reversing unwanted stretching and urinary issues after giving birth.

What you may not know is that Kegels are not just beneficial for women; the exercise can do wonders for men too.

What are Kegels?

Kegels are a very simple, non-surgical method of strengthening the pelivc floor. The pubococcygeus muscles, also known as the PC muscles, are the muscles of the pelvic floor that weaken over time and with age. In men, these muscles can be weakened due to strain such as constipation or lifting heavy items, and can also be damaged during prostate surgery.

The idea behind Kegels are quite simple – to strengthen the PC muscles in order to provide better support to the pelvic floor.

In essence, this simple exercise can result in huge benefits for both men and women.

Many women fight off uterine prolapse after giving birth by doing a few sets of Kegels daily for a set period of time. Prostrate surgery patients are actually encouraged by their oncologists to start their Kegels before surgery and continue them daily well after their surgery, in order to give them the highest opportunity for recovery.

Dr Arnold Kegel published an article in 1948 after seeing the need for a natural and simple fix to the weakening of the pelvic floor muscles that women experience after giving birth. As the founder of this exercise, he noted that doing a few sets of these exercises daily not only strengthened the muscles, (which in turn rectified a number of other associated physiological problems) but provided support for one’s bladder and bowel movements. In other words – the exercises assisted in resolving incontinence issues.

Why should men do kegels? What are the benefits?

To give you an overview of how the Kegel positively affects the area in question, we’ll take a quick look at the function of the pubococcygeus muscles. The pelvic floor is a set of muscles (the PC muscles) found in the middle of the pubic bone that act much like a safety net to keep your internal organs in place. With the weakening of these muscles, internal prolapse through the pelvic bone is possible, as well as the weakening of some of your other functions like urination, bowel movements and, of course, ejaculation.

More intense negative effects of weakened PC muscles include the loss of control over your bladder and occasional leaking. However, like any other muscles, the PC muscles can be strengthened through consistent and continual efforts and will help you to regain control over your functions. Actually, this is probably one of the greatest benefits of the Kegel exercise.

Among some of the benefits for male Kegels:
  • Increased erection (longer and harder)
  • More intense orgasms
  • Reaching erections much faster
  • Increases blood flow to the penile area
  • Ability to control (delay) orgasm and last longer in bed
  • Eliminates incontinence and “drippage” after urination

While a lot of the research points to Kegels being perfect for older men, the fact of the matter is that it is not only age that weakens this set of muscles. Daily stress can do the same thing. Strain can also significantly reduce the effectiveness of the PC muscles and, therefore, it is an exercise that is suggested to any man of any age in order to not only prevent the lack of control over your pelvic areas but also to maintain it.

No downside to trying

The exercises are completely natural and discreet, meaning you can take your workout anywhere with you and do them anytime of the day. You can do them sitting, standing, or lying down and you don’t have to leave the room or take time out of work to do them. If you were really pressed for time, you could even do them during your routine bathroom break (although it would make your bathroom time a little longer).

The point I’m trying to emphasize is that doing Kegels costs you no time and no money and it’s often far more effective than traditional medicine. In fact, in some circles, the continued practice of doing Kegels has been compared to using Viagra – it’s that effective.

Really, giving it a try comes at zero cost to you, however not giving it a try could cost you an amazing and powerful erection.

Can kegels help erectile dysfunction?

So that brings us to the big question – can Kegels help erectile dysfunction?

The short answer is: usually.

It’s important to note that doing Kegels alone will probably not completely eradicate ED has both physiological AND psychological components. That doesn’t diminish the importance of this simple routine, though. There are scores of men who have seen their sexual performance increase immensely after being consistent with their Kegel exercises and even more men who have reported that after diligently keeping it up (see what I did there?), they reported stronger and more frequent erections — within 3 to 6 weeks.

To take a deeper look at how Kegels can help erectile dysfunction: we can take a look how the muscles work during an erection. The deep floor muscles support both urinary and intestinal functions while the superficial floor muscles are concerned with both erection and ejaculation.

The corpus cavernosum is spongy tissue that, when filled with blood, causes an erection. During stimulation, chemical messages are sent to the penis, which encourages the expansion of the blood vessels in both sides of the corpus cavernosum. Once the blood has filled these two tubes, pressure holds the blood within the penis to sustain the erection. These two cylinders are connected to and surrounded by the PC muscles at the lower end.

When the PC muscles are not working 100% as they should be due to any number of reasons, there can be a notable difference in the way an erection is achieved, the strength and duration of the erection and the pleasure felt during sex.

Here is an in-depth page that can give you all the necessary know-how about the pelvic floor and its importance in the body. This could help you to understand a little bit more about the wider benefits of doing Kegels.

Doing Kegels the RIGHT way

While doing Kegels the right way can certainly revive your sexual life as well as ease up your daily life, doing them the wrong way can make your symptoms worse. It’s so incredibly important to familiarize yourself with the method and make sure that you do these exercises correctly.

Locating the pelvic muscles in order to do Kegels is very simple. Next time you take a bathroom break, stop urinating mid-stream and hold it in for a few seconds. Feel that? That’s the pelvic muscle that’s doing all that work. As a side note: If you struggle to do this in any way, you definitely need to strengthen your PC muscles, however, most people do this instinctively and you may just need to train your brain to recognize the muscle rather than doing it on autopilot.

When you’re ready to do your Kegels locate the PC muscles again by following the same motions as you did above. Hold the Kegel in for about 10 seconds and release. Do this 2-3 times a day. It’s vital not to over-exercise as this could add more strain on your pelvic floor. Keep a consistent routine going.

An easy way to ensure that you are, in fact, doing your Kegels the right way is to note whether your body moves up and down while you’re doing so. If this happens, you’re doing it wrong. Kegels should be completely invisible to someone watching. So in essence, you could have a conversation with someone while doing your Kegel exercises and they’d never know. You should not be clenching your butt in and out at all, only that set of internal muscles.

The negative side-effects of overtraining the PC muscle

Overtraining can put unnecessary strain on the muscle. After all, it’s not a muscle that was designed to work as laboriously as, say, a movement muscle is. As with all things in life, Kegel in moderation.

Tips to make them work for you

To be honest, the best advice we’ve come across so far is to treat Kegels like an extension of your daily activities. Don’t make doing them an awkward chore, fit them in wherever you can and build up the good habit of doing them every day.

You could even get your partner to join in the fun – you’ll both enjoy the benefits.

Consistency is the key here, not hard spot training. It’s far more beneficial doing three or four Kegels daily than doing 12 every three days.

How long before I see results?

Results vary from person to person. The goal behind the Kegels will also be a determining factor in your results. Most people, however, notice great changes within a few weeks of doing Kegels.

It’s important to note here that many people report that in order to enjoy the positive effects, Kegels should be a long-term, ongoing thing. There are reports that after stopping Kegels, the positive effects remain for some time, although this is not true for everyone.

What are reverse Kegel exercises?

There’s more to the pelvic floor than one muscle. As mentioned previously, this is actually a group of muscles that work together. Doing reverse Kegels will help your pelvic floor to relax and enjoy a little more flexibility. As counter-intuitive as this sounds considering what we’ve just covered regarding Kegels, doing the reverse Kegels can help balance out the PC muscles. While Kegels are great, a tense pelvic floor is also not ideal.

How do reverse Kegel exercises work?

In reverse Kegels, the pubococcygeus (PC) muscle and bulbocavernosus (BC) muscle are relaxed by doing a series of “pushes” which I’ll explain in a minute. It’s important to note that this is a little harder to do than the traditional Kegel, so it will certainly be in your favor to first master the Kegel and then move on to the reverse.

So, as the name suggests, the reverse Kegel is just the opposite of a normal Kegel. However, while the normal Kegel is quite intense, you don’t want to put strain on your PC muscles by pushing it too hard. Thus the reverse Kegel is a much gentler exercise.

Step 1 – First, you want to be able to differentiate between the PC and the BC

Let’s start by locating the PC.

Locate this muscle by gently pushing out as if you were releasing wind. For the purpose of just finding the muscles, there’s no need to actually follow through – it’s really just to get a good feel of where it is and how to activate it.

Locating the BC

This one is slightly harder to find and you’ll probably notice that when you do either one or the other both muscles will be activated – that’s 100% fine.

Locate this muscle by gently pushing out as if you wanted to quicken your pee.

It’s highly likely that your stomach will push out along with these muscles (a little, or a lot). It’s normal. After some practice, you should aim to activate the PC and BC muscle without pushing your stomach out or even altering your breath.

Step 2 – Learning to focus on the right muscle

There are some who have mentioned that it is, in fact, the bulbocavernosus (BC) muscle that offers the best results in reverse Kegels when it comes to strengthening erections. So let’s focus on that muscle for now.

Get it right by pushing out at the tip of your penis but keeping the pelvic muscles relaxed at the same time.

Step 3 – applying it in practical uses

It seems that the best results that reverse Kegels can offer can be experienced during actual intercourse. Practice and hone the techniques in order to use them effectively during your next encounter.

So, to recap

  • Gently push on the muscles that would help to accelerate urination. You can practice this every time you urinate as well as during intercourse.
  • While Kegels require a set amount of exercises daily, reverse Kegels are a little less routine and can be done as you feel fit. I would say a good goal to work towards is using the technique in order to relax the PC muscles when you can feel things become a bit too tense down there.

There is a great suggestion to be found here on the PE gym forum that covers this topic very well. The Professor had this to say: “I think reverse Kegels are very important; you shouldn’t train biceps and not the triceps muscle….likewise just training the Kegel muscle will cause an imbalance and can cause PE.”

In this sense, you can see that the reverse Kegel is extremely effective in balancing out the traditional Kegel. There are varied responses as to how many times a day one should do this and exactly how the routine should look, so we’ve suggested the routines that have been set out by actual pelvic floor manual therapists – yes, they exist.

I'll bet this guy has mad kegels

I’ll bet this guy has mad kegels

Can Kegels help me become multi-orgasmic?

Well, in theory, yes. But it’s the practical that puts that theory to the test and in this case, the practical requires more than simply flexing a few internal muscles. had a great article on the topic and it struck home what is all about – rewiring the brain to accept different norms and head back to its roots. This is a small introduction to their post on the topic of multiple orgasms for men:

“The process of learning to have multiple orgasms for men is partly a matter of unlearning beliefs about orgasms and sexual response. Because sexual response and orgasm tend to come easily for men, they rarely explore other options (sort of a “if it ain’t broke don’t fix it” model). But there are plenty of reasons to check out what’s under the hood, even if the engine is just fine. The key is to understand that orgasm and ejaculation are two separate experiences for men.” 

Note that bolded bit at the end. Somewhere in the back of the mind, this rings a bell, but let’s be honest, most men (and women) generally feel that reaching orgasm IS about ejaculating. It’s sort of expected that this is the way sex will end.

In essence, multi-orgasm experiences are about learning to control ejaculation and when looked at in that light – strengthening and relaxing your pelvic muscles are teaching you to have a greater range of control over that entire area and function in your body.

Of course, there’s a list of other things to consider and as always, playing around with variations, or even practicing all of the variations would probably give you a better result than focusing solely on the pelvic muscles in order to experience multiple orgasms in one go.

Here’s a quick rundown of the things you can take note of and play around with during intercourse to both enhance your performance, as well as enrich your pleasure experience.

  • Learn to understand your body

Tension doesn’t encourage smooth sailing so to say. If your body is relaxed and you’ve got a good idea of where you can and can’t take it through direct influence, then you’re already well on your way.

  • Breathe, breathe, breathe

One of the common mistakes many people make during intercourse is to forget to breathe. Oxygen is vital for all parts of your body. Get the most out of your performance by practicing breathing techniques that leave you feeling energized, relaxed and confident.

This point walks very much hand in hand with the point above as it requires a sense of “knowing your body”. Being aware of how your body changes during arousal can help you to map the stages of arousal better and ensure that you have better control over the way you experience the hot and heavy moments.

  • Do your Kegels and reverse Kegels diligently

See here again we get this theme of dual benefits. While you physically strengthen and relax the muscles in the pelvic area, you’re also learning how to control some of the muscles that could lead to feel good feelings later down the line.

  • Keep a check on your testosterone levels

Lowered testosterone levels can wreak havoc on your sex life. You can say hello to things like mental fatigue, brain fog, lowered libido levels and even depression. On the flipside, when testosterone levels are where they should be you can welcome harder erections and better orgasms. From your early thirties, it’s a great idea to keep an eye on these levels by having a checkup once or twice a year.

  • Just have fun

Before we veer off the topic of multiple orgasms, I just wanted to remind you that sex should be fun — not hard work in which you’ve calculated a precise formula that will squeeze the most enjoyment out of each moment of passion. The fact is that the craziest and most amazing moments are completely spontaneous – live a little, get your creative juices flowing and find appropriate positions that you BOTH will enjoy.

After all the research and reading the countless forums which cover the Kegel subject matter, something stands out to me and that is this: Kegels, on their own, are no quick fix.

If you’re struggling with PIED and you only tackle the problem with Kegels, you probably won’t enjoy the same success as if you tackle both quitting porn and building your pelvic floor muscles.

Kegels can certainly enhance your performance and enjoyment and your partner will love you for all the hard effort you’re putting into your intimacy. So take a few weeks and make them part of your routine!

I’d love to hear your thoughts on the subject – have you tried doing Kegels or reverse Kegels before?

Further reading and references:

Anatomy and function of the male pelvic floor

How an erection occurs

How long does it take to see results from kegel exercises

How to achieve multiple make orgasms

How to do reverse Kegels

How to have multiple orgasms

Kegel exercises for men

Kegels for men

Kegels vs reverse kegels

Pelvic floor and sexual male dysfunction

Pelvic floor exercises

Reverse kegels – 8 steps to doing them correctly

The history of kegels

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    About Brian

    Brian overcame a long-standing addiction to Internet porn and fully recovered from serious porn-induced erectile dysfunction and performance anxiety. For more about Brian, see my story.

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