Kegel Exercises for Men


The Kegel Exercise (also referred to as the Pelvic Floor Exercise) is the action of repetitive contraction of the pubococcygeus (P.C.) muscles. If you’ve ever stopped yourself from urinating midstream, you’ve used your PC muscles. If you flex your PC muscles and hold them in a contracted position for ten seconds through a series of reps you are practicing the Kegel exercise.

Originally used for women to control incontinence (the urge to urinate all the time) and to enhance sexual responses during intercourse, the Kegel Exercise is gaining in popularity as a  technique for men with premature ejaculation to increase their sexual stamina.

how to do kegels for men

The Benefits of Kegel exercises for men

Kegel exercises for men can strengthen the pelvic floor muscles, which support the bladder and bowel and affect sexual function. With practice, Kegel exercises for men can be done just about anytime. Before you start doing Kegel exercises, find out how to locate the correct muscles and understand the proper technique. If you practice Kegel exercises (also called pelvic floor exercises) for five minutes, two or three times daily, you will likely see significant improvement in your ability to control urinary leakage. Another bonus: Kegel exercises can also help you have more intense orgasms, and improve erections.

Many factors can weaken your pelvic floor muscles, including the surgical removal of the prostate (radical prostatectomy) and conditions, such as diabetes and an overactive bladder. You might benefit from doing Kegel exercises if you have urinary or fecal incontinence or dribble after urination — usually after you’ve left the toilet.

How to do Kegel Exercises

Locate the right muscles

Insert a finger inside your anus and squeeze the surrounding muscles. You can feel the PC muscle tighten or move upward when you contract it. Then, relax your muscles and feel your pelvic floor return to the starting position. Also try to stop the flow of urine when you urinate. Don’t do this on an extremely full bladder.

Practice Makes Perfect

Contract your pelvic floor muscles, hold the contraction for five seconds, and then relax for five seconds. Practice it five to six times in a row. Work up to keeping the muscles contracted for ten seconds at a time, and then relax for another ten seconds between each contraction.

Focus While Exercising

To have a faster result in a shorter period of time, focus your mind on tightening your pelvic floor muscles only. Do not flex the muscles in your abdomen, thighs or buttocks. Breathe normally and avoid holding your breath.

VIDEO: How to do Kegel exercises for men

Kegel exercises can be extremely helpful for men and can be done quickly and easily in the privacy of your own home and when your schedule permits. Here’s how to do Kegel exercises that can help stop premature ejaculation and help other male sexual function problems as well!

Repeat 3 times a day

Practice at least three sets of ten repetitions a day. After a while, you’ll be able to exercise your PC muscles without even thinking about it. You’ll even be able to do them while doing your daily chores!

overcoming premature ejaculation
The Kegel exercise has been shown to promote vast improvement in penile health. As with most things – in excess,  the exercise can also be harmful, so utilize Kegel exercises in moderation. The reason for this is because over-contraction of the prostate muscle triggers the prostate’s sympathetic nerve to induce an ejaculation.

Do not perform the Kegel with an extremely full bladder. Overworking the PC muscle for a long period of time would weaken it and result in premature ejaculation or seminal leakage – defeating the purpose. Used reasonably, the Kegel exercise is an excellent technique to help men with premature ejaculation, and is something every man can use.