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Kegel Exercises for Men

Kegel Exercises for Men

📖 5 min read Written/reviewed by Dr. Alhad Naragude, MBBS, MS, DrNB Urology Last updated: September 3, 2026

Kegel exercises are pelvic floor muscle exercises. In men, these muscles support urinary control and contribute to erection and ejaculation. Correct training can be useful for selected urinary and sexual problems, including rehabilitation after prostate surgery and possibly some cases of erectile dysfunction or premature ejaculation. However, more squeezing is not always better. Men with pelvic pain or an already tight pelvic floor may need relaxation and physiotherapy rather than repeated strengthening.

What are the male pelvic floor muscles?

The pelvic floor is a group of muscles underneath the pelvis. These muscles help support the bladder and bowel, assist urinary and anal control, and participate in sexual function. A useful exercise programme trains both contraction and complete relaxation.

How can you identify the correct muscles?

  • Imagine trying to stop passing gas. The muscles that tighten around the anus are part of the pelvic floor.
  • You may briefly notice the same muscles by trying to interrupt urine flow once for identification. Do not routinely practise Kegels while urinating.
  • The abdomen, buttocks and inner thighs should remain relatively relaxed.
  • You should be able to breathe normally while contracting the pelvic floor.

How to practise Kegel exercises correctly

Step What to focus on
Find the muscles Identify a gentle pelvic floor lift without squeezing the buttocks or holding your breath.
Contract Tighten only as firmly as you can while maintaining normal breathing and good form.
Relax fully Let the muscles soften completely between contractions. Relaxation is part of the exercise.
Use different holds A physiotherapist may combine brief contractions with longer controlled holds depending on your problem.
Progress gradually Build control and endurance over time rather than doing hundreds of forceful repetitions.

There is no single repetition schedule that suits every man. If you have no pelvic pain and simply want to learn the movement, a gentle starting drill is 5-10 controlled contractions, holding about 3 seconds and then relaxing for at least the same time, once daily. Stop if the exercise causes pain, urinary difficulty or persistent tightness. Rehabilitation after prostate surgery, PE, ED and pelvic-floor pain may require different programmes, so progression should be symptom-specific rather than a race to do more repetitions.

Why is relaxation as important as contraction?

An overactive pelvic floor can remain tense even when it should relax. This is why a man who already has pelvic pain, painful ejaculation, urinary urgency or difficulty relaxing may actually feel worse after aggressive Kegels. In that situation, the problem is not ‘weakness’ until proven otherwise; assessment may show that relaxation and down-training are more appropriate.

Can Kegel exercises help premature ejaculation?

Pelvic floor muscle training may help some men recognise and control the muscles involved in ejaculation. A 2026 systematic review of randomised trials found potential benefit, but study methods and exercise programmes varied. Pelvic floor training should therefore be viewed as one possible component of PE treatment, not a guaranteed cure or a replacement for established medical options when symptoms are significant.

Can Kegel exercises improve erections?

Some studies suggest pelvic floor rehabilitation can improve erectile function in selected men, especially when combined with lifestyle change and treatment of contributing medical problems. Erectile dysfunction can also result from diabetes, vascular disease, medicines, low testosterone, neurological disease or psychological factors, so exercises alone are not appropriate for every case.

Kegel exercises after prostate surgery

Pelvic floor muscle training is commonly used to improve urinary control after prostate surgery. Correct technique is more important than aggressive squeezing, and supervised pelvic floor physiotherapy can be helpful when leakage persists or the correct muscles are difficult to identify.

Common mistakes with Kegel exercises

Mistake Why it can be a problem
Practising repeatedly while urinating Regularly interrupting urine flow is not recommended as an exercise routine.
Squeezing the abdomen or buttocks This may mean the pelvic floor is not being isolated correctly.
Holding the breath Creates unnecessary strain and makes controlled pelvic floor work harder.
Never relaxing between contractions Can increase pelvic floor tension and discomfort.
Doing excessive repetitions Fatigued muscles do not train better, and symptoms may worsen.
Using Kegels for pelvic pain without assessment Some painful pelvic floor problems require relaxation, not strengthening.

When should you see a urologist or pelvic floor physiotherapist?

Seek assessment if you have persistent urine leakage, erectile or ejaculation problems, pelvic pain, pain with ejaculation, urinary urgency, difficulty relaxing the pelvic floor or uncertainty about whether you are using the correct muscles. A focused examination can help decide whether strengthening, relaxation or another treatment is appropriate.

Emergency warning signs

Kegel exercises should not cause significant pain, bleeding, acute urinary retention or new neurological symptoms. If these occur, stop the exercises and seek medical care.

What to bring for consultation

  • Details of the symptom you are trying to treat and when it began.
  • Any prostate, pelvic or urinary surgery records.
  • Information about urinary leakage, urgency, pelvic pain, erections or ejaculation.
  • A list of medicines and previous pelvic floor exercises or physiotherapy.

FAQs

Should I stop urine flow every day to strengthen the muscles?

No. Interrupting urine once may help identify the muscles, but repeatedly exercising during urination can interfere with normal bladder emptying.

Can Kegels increase penis size?

No. Pelvic floor training does not enlarge the penis. It may improve control of pelvic floor contractions and may support erectile function in selected men.

Can too many Kegels be harmful?

Excessive or poorly performed contractions can contribute to pelvic floor fatigue or tightness. Pain, urinary difficulty or worsening pelvic symptoms are reasons to stop and seek assessment.

Are Kegels enough to treat premature ejaculation?

Sometimes they may help, but evidence is not strong enough to use pelvic floor training as a universal stand-alone treatment. Lifelong or severe PE may need medical, topical or psychosexual treatment as well.

Related reading

References

Note: This information is for educational purposes only and is not a substitute for medical advice. Please consult your doctor for any symptoms.