Kegel exercises for men to last longer

Just like any other muscles in the body, those encompassing the pelvis—aka pelvic floor muscles—can also benefit from a workout. Enter: Kegel exercises, simple strength-training moves meant to keep “down there” in good working condition. Although commonly associated with just women, Kegel exercises can be as impactful for men, from helping with bladder and bowel control to even treating premature ejaculation (PE) and erectile dysfunction (ED).  So, what are the best kegel exercises for men to last longer? 

Read on to learn all about Kegel exercises for men to last longer and for overall wellbeing—plus, how to get started.

Pelvic floor muscles are all the muscles that surround the pelvis: the bladder, urethra, large intestine, anus, rectum, and, depending on the individual, vagina or prostate. They support the aforementioned pelvic organs, holding them in place and playing a key role in bladder control and sexual function. 

Pelvic floor muscles, like any other muscles, can become weak or injured, which can contribute to larger issues, such as urinary incontinence (i.e. loss of bladder control), erectile dysfunction (ED), pelvic pain, and more. This, dear readers, is where Kegel exercises come in. 

Kegel exercises were first developed by Arnold Kegel, MD, (thus the name) as a way to strengthen the pelvic floor muscles. They can prevent urinary incontinence and pelvic organ prolapse (when one or more of the pelvic organs drop from their position) as well as promote sexual function. 

In general, Kegel exercises are pretty straightforward, says Kevin Campbell, MD, urologist and assistant professor at the University of Florida College of Medicine. All they really involve is activating or squeezing your pelvic floor muscles for a few seconds at a time. 

“It’s a very noninvasive and good first step in treatment [of pelvic floor dysfunction] for a lot of men,” Dr. Campbell says. 

One of the most common uses for Kegel exercises is improving bladder control. 

Urinary incontinence in men is often a result of weak pelvic floor muscles, which is something that can happen due to various factors, such as advancing age, surgery, and trauma (e.g. pelvic fracture). Incontinence can also be caused by benign prostatic hyperplasia  (enlarged prostate) or following prostate cancer surgery.

By performing Kegel exercises, you’re strengthening your entire pelvic floor, which can help support organs including the bladder, thereby making leaks less likely. There’s also some evidence and plausible reasoning that Kegel exercises can enhance sexual function and help with conditions such as ED and PE, though research on this is limited. 

Pelvic floor muscles play an important role in sexual function, including the ability to get and maintain an erection. The coordinated contractions of healthy pelvic floor muscles are also what helps facilitate healthy ejaculation.

Studies have found pelvic floor dysfunction (whether due to age, injury, surgery, or other issues) to be associated with ED and ejaculatory problems. More research is needed, but pelvic floor therapies , such as Kegel exercises,  have been shown to help achieve harder erections and delay ejaculation by strengthening muscles and encouraging blood flow to the pelvic region.

Just like any form of exercise, Kegel exercises can positively impact mental health, which in turn may help someone experiencing ED due to psychological factors, Dr. Campbell says. 

“There’s a high level of depression and anxiety in men experiencing incontinence. From that, we see a lot of psychogenic ED,” he explains. “Getting back some function in that area removes barriers like psychological stress.”

Kegel exercises for men (and anyone with a pelvic floor, for that matter) involve repeatedly squeezing, holding, and then relaxing your pelvic muscles. 

If you’re new to Kegels, the first step is locating the right muscles, says Susie Gronski, PT, DPT,  a licensed physical therapist and certified pelvic rehabilitation practitioner based in North Carolina. To do this, put your hand on your perineum (the area between the scrotum and anus) and breathe deeply in your lower belly. As you inhale, you should feel a nudge or increase in pressure on your hand; as you exhale, you’ll feel those same muscles lift away from your hand. 

“Another cue for men is to imagine you want to move your penis up and down,” Gronski says. “If you stand in front of the mirror and try to lift your ‘nuts to guts,’ you can actually see these muscles engaging when the penis and scrotum move.”

Once you’ve got a feel for your pelvic floor, the next step is activating these muscles. The most common way to do this is trying to stop or slow the flow of urine when urinating. You can also activate your pelvic floor muscles by clenching your butt the same way you would if you were trying to prevent passing gas, Gronski says.

While there are no hard-and-fast rules as to how long you should hold a Kegel exercise, Dr. Campbell often recommends holding for 5-10 seconds, relaxing for 30 seconds, and then repeating if you’re just beginning to practice. Once you build up your tolerance, you can try holding them for longer, he adds. 

“The thing about Kegels is you can take them with you,” Dr. Campbell says. “You can do them while working at a desk or standing in line at the store.” In other words: They’re accessible and fairly easy to incorporate into your daily life. 

Here, Gronski breaks down a few of the best Kegel exercises for men: 

Kegels lying down

If you’re new to Kegels or have any mobility issues such that “you can’t engage those muscles,” Gronski recommends performing the exercises while lying down to make them easier.

1. Lie down on your stomach, back, or side (whichever is most comfortable).

2. Squeeze or tighten your pelvic floor muscles as hard as you can for 10 seconds, then release. (If you’re new to Kegels, imagine holding in urine or drawing your penis up and in.) 

3. Rest for 10-20 seconds before squeezing for another 10 seconds again. (Avoid squeezing your glutes, abdominals, or leg muscles; the goal is to exercise only the pelvic floor muscles.)

4. Repeat 8–10 times; 2-3 times a day. 

If you’re a beginner, holding for 10 seconds and practicing this move multiple times a day may seem like a lot. Keep in mind, though, that it might take some time to  work up to these goals depending on your level of muscle strength and familiarity with the region. 

You can also do Kegel exercises standing or sitting by following the steps above. If you’re sitting, make sure to find a comfortable chair or seated position, uncross your legs, and plant your feet on the ground. And if you’re standing, hold your body in a neutral position. 

Rapid-fire Kegels

Once you’ve got the basics down, consider adding in short bursts of Kegel exercises to your daily routine, Gronski suggests. Switching up training exercises can help challenge and engage muscles in a different way to help strengthen them.  

1. Squeeze or tighten your pelvic muscles for 1 second.

2. Release and relax for 1 second.

3. Repeat 8-10 times; 2-3 times a day.

Pro tip: Mix up sets of these quick contractions with longer 10-second holds for a leveled-up experience. Just make sure to space sessions out throughout the day to avoid muscle fatigue.

Kegels in motion

If you’re looking to challenge your pelvic muscles a little more (and master multitasking), try Kegels while walking, running, or doing exercises, such as squats or weightlifting, Gronski says. 

If you’re walking or running:

1. Practice a few rounds of Kegels lying down, sitting, or standing.

2. Then, start moving your body while practicing rapid-fire Kegels per the above instructions. Hold for 1 second. Release and relax for 1 second. 

3. Repeat.

If you’re doing resistance exercises, such as squats:

• Inhale as you squat. 

• Squeeze your pelvic floor muscles as hard as you are comfortably able to while still holding the squat. 

• Exhale as push yourself back up to standing position. 

• Repeat. 

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Current version

July 18, 2024

Written by

Anna Brooks

Fact checked by

Raagini Yedidi, MD

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About the medical reviewer

Raagini Yedidi, MD

Raagini Yedidi, MD, is an internal medicine resident and medical reviewer for Ro.