Kegel exercises aren’t just for women. In fact, men can benefit just as much—if not more—when it comes to improving core stability, bladder control, and even sexual health. The pelvic floor muscles, often neglected in traditional workouts, play a crucial role in daily movement and internal function. Strengthening them can improve everything from posture to stamina.
In this article, you’ll learn what Kegel exercises are, how they benefit men, and how to do them correctly. Plus, we’ll guide you through a full Kegel workout routine designed specifically for men who want to build strength and better muscle control.
What Are Kegel Exercises?
Kegel exercises target the pelvic floor muscles, which support the bladder, bowel, and in men, the prostate. These muscles stretch like a hammock from your tailbone to your pubic bone. When these muscles are strong, they help control the flow of urine, improve bowel function, and enhance sexual performance.
You perform a Kegel by contracting and relaxing the pelvic floor muscles—similar to stopping the flow of urine midstream. The beauty of this exercise is that it can be done anytime, anywhere, and without equipment.
Why Should Men Do Kegels?
Most men don’t think about their pelvic floor until something goes wrong. But incorporating Kegels into your fitness routine can prevent common problems and improve your overall health. Here are a few key benefits:
Improved bladder control: Kegels can reduce or eliminate urinary leakage, especially after prostate surgery or with age.
Better sexual health: Stronger pelvic muscles can lead to better erections and improved ejaculation control.
Enhanced core stability: The pelvic floor is a vital part of your core. Strengthening it can improve posture, balance, and stability.
Post-surgery recovery: Kegels help speed up recovery after procedures like prostate surgery.
Increased body awareness: Regular practice helps you connect with your body and improve control over muscles you rarely engage.
How to Identify the Right Muscles
Before you begin a Kegel routine, you need to locate your pelvic floor muscles. The easiest way to do this is to try and stop the flow of urine midway. The muscles you use to do this are the pelvic floor muscles. Don’t make a habit of doing Kegels while urinating, though—this is just to identify the right muscle group.
Once you’ve found the muscles, try contracting them for three to five seconds, then relaxing them for the same amount of time. If your stomach, legs, or buttocks tighten, you’re using the wrong muscles. Only your pelvic area should be involved.
Kegel Exercise Routine for Men
This beginner-friendly Kegel routine can be done while sitting, standing, or lying down. It takes only a few minutes but can make a big impact when done consistently.
Warm-up (2–3 minutes):
Start by focusing on your breath. Breathe in deeply through your nose, filling your belly, and exhale slowly. This helps relax your body and brings awareness to your core.
Beginner Kegels (5–10 reps):
Tighten your pelvic floor muscles and hold the contraction for 3 to 5 seconds.
Release and relax for the same amount of time.
Repeat 5 to 10 times.
Rest for 30 seconds and repeat for another set.
Intermediate Pulse Kegels (10 reps):
Contract and release your pelvic muscles quickly.
Do 10 fast pulses in a row.
Rest for 30 seconds and repeat two more times.
Endurance Hold (2–3 reps):
Tighten your pelvic muscles and hold the contraction for as long as you can—up to 10 seconds.
Relax for 10 seconds between reps.
Repeat 2 or 3 times.
Cool-down and Awareness:
Lie down or sit quietly for a minute, focusing on the area where you feel the muscle contraction. This reinforces the mind-muscle connection and improves long-term control.
Tips for Best Results
Consistency is key. Aim to do your Kegel exercises at least once a day, gradually increasing the intensity and duration over time. Here are more tips to get the most from your workout:
Set a reminder: Tie your Kegel sessions to a daily habit, like brushing your teeth or during your commute.
Stay relaxed: Don’t clench other muscles like your abs, thighs, or glutes.
Breathe normally: Avoid holding your breath. Inhale on the release and exhale on the contraction.
Stay patient: Like any muscle workout, results take time. You may notice improvement in 4 to 6 weeks with regular practice.
Avoid overtraining: More isn’t always better. Overdoing it can fatigue the pelvic floor muscles and cause discomfort.
Common Mistakes to Avoid
Kegel exercises seem simple, but many people make a few common mistakes that can limit their effectiveness.
Using the wrong muscles: Clenching the abs or buttocks instead of the pelvic floor defeats the purpose.
Holding your breath: This can increase pressure in the abdomen and work against you.
Overtraining: Excessive squeezing can lead to muscle fatigue and pain.
Doing them while urinating: This should only be done once or twice to identify the right muscles. Doing it regularly can lead to bladder problems.
Giving up too soon: Like any fitness routine, Kegels take time and consistency to show results.
Who Should Avoid Kegel Exercises?
While Kegels are safe for most men, some may need guidance before starting. If you have chronic pelvic pain, or conditions like pelvic floor dysfunction, consult a pelvic floor physical therapist before beginning a routine. In some cases, these exercises can worsen symptoms if done improperly.
Integrating Kegels Into Your Fitness Routine
Kegels may seem like a small addition, but they can boost your overall strength and function when paired with a full-body workout program. For example:
During weightlifting: Engage your pelvic floor while doing deadlifts or squats for better core stability.
In yoga or Pilates: Add pelvic engagement to improve posture and core alignment.
With cardio: Practice pulse Kegels while walking or running for extra control and endurance.
Kegels and Sexual Health
One of the most talked-about benefits of Kegels for men is improved sexual performance. Strong pelvic muscles can:
Enhance erections by improving blood flow and muscular endurance
Help with premature ejaculation by giving you better muscle control
Support prostate health and urinary function
These benefits alone make it worth including Kegels in your daily self-care and workout regimen.
Final Thoughts
Kegel workouts for men are simple, effective, and require no equipment. They can be done anywhere, anytime, and deliver impressive health benefits when practiced consistently. From boosting bladder control to enhancing your sex life and core strength, Kegels are a powerful tool to support your overall wellness.
So if you haven’t already, start squeezing Kegels into your daily routine—you’ll be surprised how much stronger and more in control you’ll feel over time.
