Kegel exercises for men to last longer

Although Kegels are often recommended for women, they can be just as beneficial for men. Research suggests that strengthening the pelvic floor muscles — the group of muscles that help control urination, support erections, and regulate ejaculation — may improve sexual function and stamina.

The best Kegel exercises for men to last longer include classic Kegel holds, rapid-fire Kegels, and Kegels performed while walking, lifting weights, or exercising. Below, learn which Kegel exercises may help men last longer, how pelvic floor strength affects sexual performance, and how to get started with Kegels.

The pelvic floor muscles are a group of muscles that span the base of the pelvis and support the pelvic organs, including the bladder, urethra, large intestine, anus, rectum, and, depending on the individual, vagina or prostate. These muscles also play a key role in bladder control and sexual function. 

Like any other muscle in the body, the muscles in the pelvic floor muscles can become weak or injured. When that happens, this can contribute to issues such as urinary incontinence (i.e., loss of bladder control), erectile dysfunction (ED), pelvic pain, and more. That’s where Kegel exercises come in. 

Kegel exercises were first developed by Arnold Kegel, MD, (hence the name) as a way to strengthen the pelvic floor muscles. They can help improve urinary incontinence and 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. 

Find your starter ED treatment

Get started

“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. 

While there's no single "best" Kegel exercise for every man, experts generally recommend combining longer holds, quicker contractions, and more advanced pelvic floor exercises to build strength, control, and endurance. 

Keep reading to learn about some of the most commonly recommended Kegel exercises for men.

1. Kegels lying down

If you're just getting started with Kegels, Susie Gronski, PT, DPT (a licensed physical therapist and certified pelvic rehabilitation practitioner) recommends trying them while lying down. She says many people find it easier to isolate and engage the pelvic floor muscles in this position. Here’s how to do it: 

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 again. (Avoid squeezing your glutes, abdominals, or leg muscles; the goal is to exercise only the pelvic floor muscles).

4. Repeat 8–10 times, and these can be done 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. You can start with less and work your way up, depending on your current level of muscle strength and experience with these exercises. 

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. If you’re standing, hold your body in a neutral position. 

2. Rapid-fire Kegels

Once you’ve got the basics down, Dr. Gronski suggests adding short bursts of Kegel exercises to your daily routine. Switching up training exercises can help challenge and engage muscles in different ways. Here’s how rapid-fire Kegels work:

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.

3. Reverse Kegels

When it comes to lasting longer during sex, pelvic floor control matters just as much as pelvic floor strength. Learning to consciously relax these muscles may help reduce tension, improve muscle coordination, and support better ejaculatory control, particularly for men with certain forms of premature ejaculation (PE).

Here’s how to do reverse Kegels:

1. Take a slow breath in and allow your pelvic floor muscles to gently lengthen or relax. Imagine you're trying to urinate or pass gas without straining.

2. Hold the relaxed position for a few seconds before returning to neutral.

3. Repeat 5–10 times.

4. Kegels in motion

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

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 as described above. Hold for 1 second. Release and relax for 1 second. 

3. Repeat.

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

1. Inhale as you squat. 

2. Squeeze your pelvic floor muscles as hard as you comfortably can while still holding the squat. 

3. Exhale as push yourself back up to standing position. 

4. Repeat.  

5. Glute bridges with light Kegels

You can also support sexual function and ejaculation control by improving how your pelvic floor, core, and hip muscles work together. These glute bridges with a gentle Kegel at the top can help build that coordination:

1. Lie on your back with your knees bent and feet hip-width apart.

2. Inhale and completely relax your pelvic floor muscles.

3. Exhale, press through your heels, and lift your hips until your body forms a straight line from your shoulders to your knees.

4. At the top of the movement, gently engage your pelvic floor muscles at about 20%–30% of your maximum effort. Hold for 3–5 seconds.

5. Lower your hips back down and fully relax your pelvic floor on the next inhale.

6. Repeat for 8–12 repetitions.

Focus on keeping your ribs relaxed and avoiding excessive arching in your lower back. Like all pelvic floor exercises, these movements take time to work, but practicing them consistently may help improve muscle coordination, stamina, and sexual function over time.

6. Dead bug with exhale-lift

Once you've mastered coordinating your pelvic floor with larger muscle groups, you can challenge that control further by adding more movement. 

The dead bug exercise trains your pelvic floor and deep core muscles to work together while you move your arms and legs independently, which may help improve muscle contractions, breathing patterns, and overall control during sex. To try it:

1. Lie on your back with your arms extended toward the ceiling and your hips and knees bent to 90 degrees (with your feet off the ground and your calves parallel to the floor).

2. Exhale and gently engage your pelvic floor muscles at about 30% of your maximum effort while extending one arm and the opposite leg.

3. Keep your ribs relaxed and your lower back pressed gently into the floor.

4. Inhale as you return to the starting position and fully relax your pelvic floor.

5. Repeat on the opposite side.

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

If you’re new to Kegels, the first step is locating the right muscles, Dr. Gronski says. 

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. That’s the area you are trying to contract and relax when doing Kegels.

“Another cue for men is to imagine you want to move your penis up and down,” Dr. Gronski adds. “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. Dr. Gronski says 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.

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. 

There are several key benefits of practicing Kegel exercises. 

Bladder control

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 for a variety of reasons, such as advancing age, surgery, and trauma (e.g., pelvic fracture). Incontinence can also be caused by benign prostatic hyperplasia (aka BPH, or enlarged prostate) or following prostate cancer surgery.

Kegel exercises strengthen the pelvic floor muscles that help support urethral closure, which can improve bladder control and reduce leaks. 

Sexual function

Pelvic floor muscles also play an important role in sexual function, including the ability to get and maintain an erection and control ejaculation. Strong, well-coordinated pelvic floor muscles may also contribute to sexual stamina by improving the muscle function involved in erections and ejaculation.

On the other hand, pelvic floor dysfunction — which can involve muscles that are weak, tight, injured, or poorly coordinated — has been associated with ED and ejaculatory problems. These issues can develop for a variety of reasons, including aging, pelvic injury, chronic straining, surgery, prolonged sitting, or certain medical conditions affecting the pelvic region.

More research is needed, but some studies suggest pelvic floor therapies, including Kegel exercises, may help men achieve firmer erections and delay ejaculation by strengthening the  muscles that support healthy erections and improve muscle control in the pelvis.

Mental health

Regaining continence and sexual function through 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 may help some men last longer during sex by strengthening the pelvic floor muscles involved in erections and ejaculation. While they're not a guaranteed fix for sexual stamina issues, they're a low-risk, equipment-free exercise that can support sexual health and overall pelvic function.

• Kegel exercises for men to last longer include classic Kegel holds, rapid-fire Kegels, reverse Kegels, and exercises that combine pelvic floor training with movement.

• Strong, well-coordinated pelvic floor muscles may help improve ejaculatory control, support erections, and enhance sexual stamina, though more research is needed.

• Pelvic floor dysfunction — which can involve muscles that are weak, tight, or poorly coordinated — may contribute to ED, PE, and urinary problems.

• Consistency matters: Like any strength-training program, pelvic floor exercises typically take weeks to months of regular practice to produce noticeable results.

• In addition to supporting sexual function, Kegel exercises may also help improve bladder control and overall pelvic health.