How to Perform Kegel Exercises for Men

Regularly practicing Kegel exercises can significantly enhance the strength of your pelvic floor muscles. A strong pelvic floor not only aids in controlling urinary and bowel functions but also improves sexual health. Before starting, it's essential to learn the correct technique. If you're unsure whether you're doing the exercises correctly, consult a doctor for guidance. Like any other exercise, it's advisable to start slow and gradually increase the intensity over time.

Pause midstream while urinating. While urinating, try to stop and then resume. The muscles that allow you to do this are your pelvic floor muscles, which are the same ones you need to train.

• This method should only be used to identify the pelvic floor muscles. Frequently stopping urination midstream may lead to urinary tract infections.

Contract your anal muscles. Squeeze your anal muscles just as you would when trying to hold in gas or resist a bowel movement. These muscles are part of the pelvic floor. To perform the pelvic floor exercises correctly, repeat the action of tightening and relaxing your anal muscles.

• If you feel your anus lifting or pulling up, you're doing the exercise correctly.

Use a mirror to ensure you're targeting the right muscles. Stand in front of a mirror, lift your penis, and maintain the tension in your buttocks, abdominal, and thigh muscles. Use the mirror to focus on your pelvic floor and observe the movements of the other muscle groups. Repeat this exercise in front of the mirror.

• If you notice you're tightening your buttocks, thighs, or abdomen, stop and try again.

Consult a doctor. It's advisable to contact a doctor if you’re unable to identify your pelvic floor muscles. The doctor will guide you through techniques to locate these muscles. Sometimes, a doctor may use a technique called biofeedback training to help patients identify their pelvic floor muscles.

• During biofeedback training, the doctor inserts a small probe into the rectum while you attempt to contract the pelvic muscles. This helps the doctor determine which muscles you're engaging and how to focus on the correct ones.

Perform the exercise while lying down. Lie down on a mat or a bed. Tighten and hold your pelvic floor muscles for about 5 seconds. While doing this exercise, try to avoid contracting your buttocks, abdomen, or thighs. Afterward, relax your muscles for about 5 seconds and repeat the action.

• Start with this position if you're new to the exercise, as performing Kegel exercises while lying down is easier.

Perform exercises while sitting or standing. Transition to these positions once you're comfortable with the lying position. Sit upright on a chair or stand in front of a mirror, tighten and hold your pelvic floor muscles for about 5 seconds. Then, relax them for 5 seconds and repeat the exercise.

Practice while doing daily activities. Whenever you are engaged in everyday tasks like shaving, brushing your teeth, or sitting at your desk, you can practice tightening and relaxing your pelvic floor muscles. You can also perform this exercise while reading a book or watching TV, for example.

Start with five repetitions per set. When you begin this exercise, start slowly with only five repetitions per set. You can do two sets daily, one in the morning and one in the evening, ensuring consistency every day.

• Remember to breathe steadily while performing the exercise. If you find it difficult to coordinate the exercise with your breathing, you can count to 5 as you tighten and hold the muscles.

Increase to 10 repetitions per set and add an additional set. After a week, you can boost the intensity. In the second week, aim for three sets daily, with 10 repetitions per set. You can exercise in the morning, during lunch, and in the evening before bed. Practice this exercise five to seven days a week.

• For example, tighten and hold your pelvic floor muscles for 5 seconds, relax for 5 seconds, and repeat this for 10 times, three times a day.

Set the ultimate goal of 20 repetitions per set. Gradually, you should aim to reach 20 repetitions per set. Try to complete 3 to 4 sets daily, totaling approximately 60-80 repetitions each day. To achieve this, increase the number of repetitions by 5 each week, and add one more set until you reach your final goal.

• Practice one-third of your repetitions lying down, one-third sitting, and one-third standing.
• Depending on your pace, it may take around 6 weeks or more to notice improvements in strengthening your pelvic floor muscles with this exercise.