Find out more about the use of Kegel exercises in men, including their benefits, correct technique, daily regimen, mistakes to avoid, and the role they play in bladder and sexual health.
What Is a Kegel Exercise for Man?
The male Kegel exercise focuses on the pelvic floor muscles, which are the muscles that create a hammock-like shape running from the pubic bone all the way to the tailbone. Pelvic floor muscles play an important role in supporting the bladder and bowels. These muscles are responsible for erectile and ejaculatory functions as well.
Kegel Exercises were invented by Dr. Arnold Kegel in the 1940s. At that time, he was a gynecologist, and the exercises were used to treat problems in the pelvic floor. Then, some urologists found out that the same exercises could help males recover from problems related to urinary incontinence, prostate surgery, and some sexual problems.
In simple terms, a Kegel exercise is one where one learns to identify, squeeze, and release their pelvic floor muscles just like any other part of the body.
What Are the Benefits of Kegel Exercises for Men?
There are different benefits of Kegel exercises that can be attained by doing the exercises when the underlying cause of the problem is weak pelvic floor muscles.
1. Better Bladder Control
Having strong pelvic floor muscles will enable men to have better control of leaking urine. This is especially important for men who have problems with leaking or dribbling of urine after going to the bathroom.
2. Less Urine Leakage
The strengthening of the pelvic floor muscles will enable some men to stop leaking urine. This is an exercise that doctors prescribe to patients who suffer from problems with bladder control.
3. Improved Post-Urination Control
Some men have a few drops of urine leakage after exiting the toilet. Pelvic floor exercises may be helpful for reducing this form of dribble.
4. Support After Prostate Surgery
Prostate surgery is known to influence the functioning of the pelvic floor and urinary continence. Healthcare specialists sometimes advise undergoing pelvic floor exercises.
Men who have had surgery on the prostate are told that they should follow the advice of their urologist or therapist and not make their own rigorous exercise regimen.
How to Do Kegel Exercises for Men: Step-by-Step
Step 1: Empty Your Bladder
Begin by using an empty bladder for comfort and not mistaking the contraction for squeezing in order to hold urine.
Step 2: Get Into a Comfortable Position
Use either a supine position with your knees bent or sit straight up in a chair. Lying down may be preferred by beginners as it eliminates tension on other muscle groups.
Step 3: Contract the Right Muscles
Contractions can be performed by contracting your pelvic muscles as if you attempt to retain urine and stop the passing of gas at the same time. It is essential to relax the muscles of the abdomen, legs, and buttocks while performing the contractions.
Step 4: Hold, Then Release
Contract for 3 to 5 seconds, then release for 3 to 5 seconds. The rest period is as important as the contraction itself because it gives your muscles some time to recover.
Step 5: Repeat
Do 10 repetitions in each set, 3 sets a day. As your muscles become stronger after some weeks of training, you will be able to contract for up to 10 seconds.
Step 6: Breathe Normally
Do not hold your breath. Breathe freely when performing contractions in order not to add extra pressure to other body parts.
How Long Until You See Results
Most men experience improvement in terms of bladder control and muscle awareness within 4 to 6 weeks of regular daily exercise. Full results, which include improvement in sexual performance, usually require 8 to 12 weeks. Kegel exercise operates just like all other exercises; regularity is more important than intensity.
Who Should Try Kegel Exercises
Kegel exercises may benefit:
- Male patients who have had prostate surgery or radiation therapy
- Men with incontinence issues or poor flow of urine
- Men with problems achieving erection due to weak pelvic floor muscles
- Men with premature ejaculation
- Elderly men coping with pelvic floor weakening due to aging
- Men spending many hours sitting and wishing for stronger core and pelvic muscles
If you have a history of suffering from chronic pelvic pain, or even have had any problem in your pelvic floor and also with your urination, first visit a urologist or a pelvic floor physical therapist before doing Kegels. In some cases, relaxation exercises might be needed when the pelvic floor muscles are too tight.
How Many Kegels Should a Man Do a Day?
Most individuals can begin with 10 contractions per sitting, which should be done 2-3 times a day. These contractions should each be held for about 3-5 seconds, followed by a period of equal rest.
Since your pelvic muscles will become stronger over time, you will gradually learn how to contract them for a longer period without feeling tired and pain.
| Experience Level | Contractions | Sessions Per Day | Hold Time |
| Beginner | 5–10 | 1–2 | 3 seconds |
| Intermediate | 10–15 | 2–3 | 5 seconds |
| Advanced | 10–20 | 2–3 | 5–10 seconds |
This will depend on the strength of the pelvic floor and what best works for you. This means that doing more repetitions does not necessarily mean you will have better outcomes.
Kegels Before or After Exercise: Which Is Better?
Kegels can be performed at various points in the day. Consistency and doing them correctly are the key elements here. Kegels can be done while sitting at your desk, while lying in your bed, or while standing and engaged in your regular activities. Do not do pelvic floor exercises while maintaining full control over another physical movement.
What Are the Common Kegel Exercise Mistakes for Men?
Some of the common mistakes made during the performance of Kegel exercises include incorrect muscle contraction, holding one’s breath, putting too much pressure, overrepetition, and forgetting about the relaxation phase. Avoid exercising when one is urinating often. Correct Kegels should involve control during the contraction process, breathing normally, relaxed muscles, and gradual progression.
FAQs
Can Kegel exercises help with erectile dysfunction?
Yes, there is evidence that pelvic floor exercises may help some men with their erections, especially if it is due to weak pelvic floor muscles. However, there is variation in the results, and Kegel exercises work best if combined with other lifestyle factors such as exercise and nutrition.
Do Kegel exercises help premature ejaculation?
Yes. The more toned one’s pelvic floor muscles are, the more control one will have over the timing of his ejaculation. A lot of pelvic floor physical therapists use Kegel exercises as part of their premature ejaculation management protocol.
How do I know if I’m doing Kegels correctly?
You’ll know you’re doing them right when you can feel a lift or squeeze of your pelvic floor muscles without tightening your abdominals, thighs, or glutes. If you’re not sure, a physician or pelvic floor physical therapist can check your form using biofeedback techniques.
Can I do Kegel exercises while sitting at my desk?
Yes, once you learn how to contract your pelvic floor muscles, you are able to perform Kegel exercises while seated, standing, or even driving without anyone knowing about it.
Conclusion
Exercising pelvic floor muscles through Kegel exercises can help men gain control over their bladders and also support their sexual function. Regular practice and proper form are more important than a large number of reps. Men who suffer from pelvic pain, frequent urinary symptoms, or have prostate issues are advised to seek advice from a health care professional.
