Let’s face it — most guys hit the gym to build biceps, crush cardio, or maybe chisel their abs. But there’s one muscle group that’s almost always ignored: the pelvic floor. Yup, we’re talking about Kegel exercises for men, and no — they’re not just for women.
Men of all ages can benefit from strengthening their pelvic floor muscles. Whether you’re battling leaks, looking to improve your bedroom game, or just want to age a little more gracefully, Kegels offer huge benefits in a small (and invisible) package.
So buckle up — this guide is everything you need to know about Kegel exercises for men. No fluff. Just facts and practical steps you can start today.
What Are Kegel Exercises for Men?
Kegels are simple, repetitive exercises where you contract and release the muscles that support your pelvic organs. Think of it like a workout for the muscles down there.
For men, these exercises target muscles between your tailbone and pubic bone — specifically the pubococcygeus (PC) and bulbocavernosus muscles, both essential for bladder control and sexual function.
The Pelvic Floor Explained
Your pelvic floor acts like a supportive hammock at the base of your core. It helps keep your bladder, intestines, and (in women) reproductive organs in place. For guys, these muscles are crucial for:
The Role of PC (Pubococcygeus) Muscles
This lesser-known muscle group is what contracts during orgasm and helps you control your “finishing point.” Strengthening your PC muscles gives you more control, helping you last longer and feel more intense climaxes.
The Benefits of Kegel Exercises for Men
1. Stronger Erections
Kegels improve blood flow and muscle tone around your penis. Stronger pelvic floor muscles mean harder, longer-lasting erections.
2. Better Control Over Ejaculation
Struggling with premature ejaculation? Kegels help you clamp down and delay ejaculation by giving you better control over those contractions.
3. Improved Orgasm Intensity
The stronger the pelvic muscles, the more powerful the contractions during climax — which means yes, stronger orgasms.
4. Less Dribbling After Peeing
That annoying post-pee drip can be minimized (or totally eliminated) with consistent Kegel practice.
5. Helps With Urinary Incontinence
Men who leak urine when they sneeze, laugh, or lift heavy objects often benefit immensely from pelvic floor strengthening.
6. Post-Surgery Recovery
If you’ve had prostate surgery, Kegels are often recommended by urologists to speed up recovery and reduce incontinence.
How to Identify the Right Muscles
The easiest way to find your pelvic floor is during urination. Try stopping your urine mid-flow — those are your pelvic muscles working.
But beware: don’t make this a daily habit. It’s only for muscle recognition. Repeatedly stopping your urine stream can lead to other issues.
Other tips:
How to Do Kegel Exercises for Men (Step-by-Step)
Step 1: Find a Quiet Spot
Start somewhere private where you can focus — like lying on your bed or sitting in your car.
Step 2: Contract the Right Muscles
Tighten your pelvic floor muscles like you're trying to stop urination or hold in gas.
Step 3: Hold the Contraction
Hold it for 3 to 5 seconds. Don’t hold your breath or clench your abs — just the pelvic floor.
Step 4: Relax and Repeat
Relax for an equal amount of time. Repeat this for 10-15 reps.
Step 5: Do It Daily
Aim for 3 sets per day — morning, noon, and night.
Best Positions to Practice
Bonus: No one can see you doing them — it's the ultimate stealth workout.
Beginner Kegel Routine for Men
Week 1-2:
Week 3-4:
Week 5+:
Advanced Kegel Techniques
Ready to level up? Try these:
Elevator Kegels
Pretend your pelvic floor is an elevator. Contract your muscles in stages — level 1, 2, 3 — then slowly release down each floor.
Kegel Holds with Movement
Walk around or stand on one leg while doing your holds to increase challenge and coordination.
Weighted Erections
Place a small towel over your erect penis and try lifting it with Kegel contractions. (Do this only when advanced — and no, it’s not a joke.)
Common Mistakes to Avoid
When Should You Start Seeing Results?
It varies, but here’s a general timeline:
Stay consistent. It’s like going to the gym — the gains come with time.
Kegel Tools & Apps for Men
While you don’t need any gear to do Kegels, tools can make it easier or more engaging.
Kegel Tools for Men:
Best Kegel Apps:
These apps remind you to train and guide you through daily routines.
Final Thoughts
Kegel exercises might be invisible, but their results aren’t. Whether you want to improve your bedroom stamina, prevent leaks, or recover after surgery — this simple daily habit can transform your health.
And the best part? You don’t need fancy equipment or gym memberships — just a few minutes a day and some consistency. Strong pelvic health is the secret weapon most guys don’t even know they need.
So why not start today? Your future self will thank you — every time you laugh, lift, or love.