Kegel Exercises for Men: Complete Guide
Table of Contents
Key Takeaways
- Pelvic floor training has clinical evidence for improving erectile function and ejaculatory control in men with dysfunction.
- It does not change penis size.
- Correct muscle recruitment is essential; using abdominal, gluteal, or thigh muscles reduces benefit and can create tension problems.
- Start with short holds, focus on full relaxation between contractions, and progress gradually.
- Results, when they occur, typically appear over weeks to a few months of consistent practice.
- Men with pelvic pain, hypertonic (overly tight) pelvic floors, or post-surgical issues may need supervised physical therapy rather than self-directed Kegels.
What Are Kegels?
Kegel exercises are repeated voluntary contractions of the pelvic floor muscles. They were originally developed by Arnold Kegel for women with urinary incontinence. The same muscle group in men contributes to:
- Restricting venous outflow during erection (helping maintain rigidity)
- Ejaculatory control
- Urinary and fecal continence
- Support of pelvic organs
The exercises are simple in concept but frequently performed incorrectly.
Relevant Anatomy
Key muscles often targeted:
- Bulbocavernosus — surrounds the bulb of the penis; helps expel urine and semen and contributes to erection rigidity.
- Ischiocavernosus — helps maintain erection by compressing veins.
- Pubococcygeus (PC) — part of the broader pelvic floor complex.
How to Find the Correct Muscles
The most reliable initial cue for many men is the sensation of stopping the flow of urine mid-stream. Do this only for identification, not as a regular exercise (interrupting flow repeatedly is not ideal).
Alternative cues:
- Imagine stopping yourself from passing gas.
- Feel a slight lift or tightening at the base of the penis and around the anus.
Proper Technique
- Empty your bladder first.
- Sit, stand, or lie comfortably. Beginners often find lying down easiest.
- Contract the pelvic floor muscles as if stopping urine or gas. Hold the contraction.
- Breathe normally — do not hold your breath or bear down.
- Release completely and rest for at least as long as you held.
- Repeat.
Two common patterns:
- Slow holds — contract, hold 3–10 seconds, fully relax 3–10 seconds.
- Quick flicks — rapid contract-release cycles to train fast-twitch response.
Sample Beginner Program
Consistency over months matters more than high volume in a single session.
| Week | Slow holds | Quick flicks | Sessions/day |
|---|---|---|---|
| 1–2 | 5 × 3–5 sec hold | 5–10 | 2–3 |
| 3–4 | 8–10 × 5–8 sec | 10–15 | 2–3 |
| 5+ | 10 × 8–10 sec | 15–20 | 2–3 |
Progress only if the previous level feels controlled and you can fully relax between contractions. Stop if you experience pain, increased pelvic tension, or urinary difficulty.
What the Evidence Supports
A randomized controlled trial by Dorey and colleagues (2005) found that men with erectile dysfunction who performed pelvic floor exercises (plus biofeedback and lifestyle advice in the intervention arm) showed significantly greater improvement in erectile function than lifestyle advice alone. Approximately 40% of men in some reports regained normal erectile function scores.
Studies on premature ejaculation (including work by Pastore et al.) have shown increases in intravaginal ejaculatory latency time after structured pelvic floor rehabilitation, sometimes combined with biofeedback.
Benefits for post-prostatectomy incontinence are also supported by systematic reviews, particularly when training begins before surgery.
There is no credible evidence that Kegels increase penile length or girth.
Common Mistakes
- Contracting the abdomen, glutes, or inner thighs instead of (or in addition to) the pelvic floor.
- Holding the breath or bearing down (Valsalva).
- Performing only contractions without full relaxation — this can increase muscle tone problems.
- Doing hundreds of repetitions daily in the hope of faster results.
- Continuing through pain or new pelvic discomfort.
- Expecting size changes.
When to Seek Professional Help
Self-directed Kegels are appropriate for many men. Consider a pelvic floor physical therapist (or urologist referral) if you have:
- Pelvic, penile, or perineal pain
- History of pelvic trauma or surgery
- Symptoms that worsen with exercise
- Difficulty identifying the muscles after sincere attempts
- Significant urinary or bowel symptoms
Some men have an already tight (hypertonic) pelvic floor; in those cases, relaxation and down-training are more important than strengthening.
Related Questions
Sources
- Dorey G, et al. Randomised controlled trial of pelvic floor muscle exercises and manometric biofeedback for erectile dysfunction. Br J Gen Pract. 2004/2005 related publications.
- Pastore AL, et al. Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation: a novel therapeutic approach. Ther Adv Urol. 2014.
- Systematic reviews on PFMT for ED and PE (see Research Library).
- Cleveland Clinic, Harvard Health, and major urology society patient resources on male Kegels.
This page summarizes publicly available evidence and clinical guidance. It is not a substitute for individual medical advice.