Kegel Exercises for Men
Main Reasons Men Benefit from Pelvic Floor Workouts
Kegel exercises help men strengthen the pelvic floor muscles, which support the bladder, bowel, and sexual health. Many daily challenges, like aging, being overweight, or prostate surgery, can weaken these muscles. If the pelvic floor is not strong, men may notice:
- Dribbling urine after using the restroom.
- Sudden urine leaks (urge incontinence).
- Leaking stool (fecal incontinence).
- Poor bladder control after sneezing or lifting.
Regular pelvic floor exercises can help manage and sometimes improve these symptoms. Some men also notice better sexual function, such as stronger erections or better control over ejaculation. Over time, a strong pelvic floor may also help reduce pelvic pain or discomfort as men age.
Benefits Table
| Problem | How Kegels Help |
|---|---|
| Urinary incontinence | Improves bladder control. |
| Fecal incontinence | Supports bowel control. |
| Stress incontinence | Less leakage during coughs/laughs. |
| Sexual function | May improve erections and control. |
Kegel exercises fit easily into a daily routine, are discreet, and do not require equipment. Men experiencing stress incontinence or early leaks after prostate surgery can benefit from these simple movements as a drug-free, non-surgical solution.
Steps to Perform Pelvic Floor Exercises for Men
Find the Right Muscles: Tighten the muscles used to stop gas or stop urine mid-flow. These are the pelvic floor muscles. Another way to find them is to put a finger just inside the anus and squeeze as if holding in urine—if the muscles grip, you’ve found the right area.
Practice with the Right Technique: Start by lying down for best control. Tighten the pelvic muscles for about three seconds, then relax for three seconds. Repeat a few times. As strength grows, try doing Kegel exercises while sitting, standing, or walking.
Focus Carefully: Only tighten the muscles around the bladder and anus. Avoid tensing the thighs, stomach, or buttocks. Breathe normally and don’t hold your breath.
Make a Routine: Do three sets per day, with 10–15 squeezes in each set.
Some men also add moves like hip bridges or side hip raises for extra lower body and pelvic support.
Sample Kegel Workout
| Position | Number of Squeezes |
|---|---|
| Lying Down | 10–15 |
| Sitting | 10–15 |
| Standing | 10–15 |
Best Times and Moments to Practice
Including Kegels in a daily routine helps build habit. Men may find it helpful to:
- Do a set when brushing teeth or preparing breakfast.
- Practice after urinating to limit leftover drops.
- Squeeze the pelvic floor before sneezing, coughing, or lifting to prevent leaks.
Important: Men should not do Kegels while actually urinating, as blocking urine midstream can cause problems like bladder infections.
What to Do If Kegels Are Difficult
If you have trouble finding or using pelvic floor muscles correctly, a healthcare provider or a physical therapist with pelvic training can help. They might suggest:
- Biofeedback: A small rectal sensor checks muscle movement and helps you learn the right technique in real time.
- Electrical Stimulation: A gentle electric current activates the pelvic floor, making the muscles contract the way Kegels do.
- Relaxation Strategies: Sometimes, relaxing these muscles is just as important as strengthening them for relief from pelvic pain.
If exercises feel uncomfortable or progress is slow, getting advice ensures you are working the right muscles.
Timeline for Noticing the Effects
When men do Kegel exercises regularly, they usually notice changes—like better bladder or bowel control—within a few weeks to a few months. Improvements such as less urine leakage or better sexual health often begin soon but get stronger over time. Continuing Kegels is important for lasting benefit.
