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How To Do Kegel Exercises for Men – Enjoy Harder Erections And Delayed Ejaculations!

How To Do Kegel Exercises For Men

How To Do Kegel Exercises for Men

Have you ever wondered How To Do Kegel Exercises For Men? Nowadays, men are starting to realize the importance of Kegel exercises. At the same time, they are not sure how to perform them exactly.

Bearing in mind that Kegel exercises carry an outstanding potential to improve a man’s sexual, reproductive, and general health this post will show you how to do them properly.

What Is The Purpose Of Kegel Exercises?

Kegel exercises have been specifically created to strengthen muscles in the pelvic floor area. Pelvic floor holds your internal organs such as bladder and bowel. As you age, and due to other factors, pelvic floor muscles in men tend to weaken. This can lead to incontinence of both faeces and urine.

Weak pelvic floor muscles affect a man’s sexual performance too.

It’s needless to mention that both incontinence and sexual problems have a negative impact on a man’s quality of life and confidence. With Kegel exercises, you can improve sexual prowess and support bladder or prostate health in an entirely natural manner.

A great advantage of Kegels is that you can do them in the comfort of your home.

Benefits of Kegel Exercises For Men

It’s not uncommon for men to be sceptic about Kegels. They still consider them exercises for women only. The reality is that these exercises can help you take your sexual performance to a whole new level.

Before you get to see how to do Kegels, here are some of the most important benefits of these exercises:

  • Improved Erectile Function – although we’d like to think that older men experience erectile difficulties only, the reality is that younger men deal with this problem too. Erectile function depends on various factors including your lifestyle, blood flow, relationship, testosterone levels, just to name a few. Weak erections destroy sex life and affect a man’s confidence. Getting a stronger erection doesn’t require some expensive solution, you can do it by making a few adjustments in your lifestyle. For example, you can start performing Kegels regularly. Studies have shown that pelvic floor exercises are an effective treatment for erectile difficulties [1]. As you already know, Kegels are a pelvic floor exercise
  • Incontinence Management – lack of voluntary control over urination and defecation is defined as incontinence. These problems aren’t uncommon, and they can occur due to different reasons. Men tend to experience stress incontinence due to the removal of the prostate gland in cases when a man is diagnosed with prostate cancer [2]. Stress incontinence means a man releases urine or feces during activities such as coughing and sneezing. A growing body of evidence confirms that pelvic floor exercises are suitable for patients who are struggling with incontinence after prostatectomy [3]
  • Avoid Ejaculating Prematurely – the last thing you want is to ejaculate as soon as you penetrate or even before that. Like other sexual problems, this one also puts a strain on the relationship and confidence of an affected man. Kegels can help you with this too! Studies reveal that Kegel exercises could reduce the post-ejaculatory refractory period that increases in every man with age. These exercises could also facilitate erection after a first ejaculation [4]. Pelvic floor exercises prove to be an effective strategy for men who have been struggling with early ejaculation too [5]

Now that you know what Kegel exercises are and why to do them, you’re probably wondering about the process itself.

How To Do Kegel Exercises For Men?

Kegel exercises are all about clenching and releasing a certain group of muscles. That’s why, in order to perform these exercises, you need to identify pelvic floor muscles first. Otherwise, it would be impossible to do Kegels and experience some important benefits from them.

Where Are Pelvic Floor Muscles?

Some men may find it tricky to identify their pelvic floor muscles. You can find and identify these muscles in different ways such as:

  • Insert a finger into the rectum and try to squeeze it without tightening and engaging muscles of the buttocks, thighs, and the abdomen
  • Tense muscles that keep you from passing gas
  • Stop urine midstream – muscles that you use to make this happen are, indeed, your pelvic floor muscles

I Identified My Pelvic Floor muscles, What Now?

Now that you have identified pelvic floor muscles it’s time to proceed to the next step. Here’s what you should do:

  • Contract pelvic floor muscles and count to five
  • Release muscles and count to five again
  • Repeat the process
  • Perform one set of 30 reps about three times a day

TIP: if you’re a beginner, the easiest option for you is to do the exercise while you’re lying down. This way, your muscles won’t fight against gravity.

Ideally, you should increase the length of contraction and relaxation as well as the number of reps when you feel comfortable with the current numbers. For example, the next step can be four sets of 40 reps, and the length of contraction or relaxation can be 10 seconds.

You know how this goes.


Kegels aren’t boring; their best quality is versatility. You can modify them to add something new into the routine and to achieve a certain goal, e.g., stronger erections. Several techniques can help you do Kegels properly, and they are:

  • Flutter Technique – clenching and unclenching pelvic floor muscles rapidly
  • Squeeze And Hold – tightly squeeze pelvic floor muscle and hold
  • Combination Method – a unique mix of both techniques mentioned above; do flutter technique (about five rapid flaxes) and squeeze tightly at the last one and hold

How To Do Kegel Exercises For Men Without Hassle?

Kegel exercises don’t have to be a mission impossible. They are not a source of discomfort and pain in the pelvic area, but some men may find the process “too much” and difficult to perform. Thanks to the evolution of technology, we have different tools at our disposal to use and make our lives easier.

Kegel exerciser is one of those tools. Kegel exercisers strengthen pelvic floor muscles without you having to do all the hard work. These little machines are fast, reliable, and allow you to take care of yourself at the same time.


It’s easy to do Kegel exercises, although men are inclined to believe they are very complicated. Now that you know how to do them it’s time to start practising what you’ve just read. Start incorporating Kegels into your lifestyle today.

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    Dr. Ahmed Zayed Helmy

    Hi I’m Dr Ahmed Zayed Helmy MD, I am a surgery resident with a deep passion for really helping people to live a healthy and happy life. I am an author of a number of books related to health and a writer and contributor several prestigious health, wellbeing and medicine websites having written for Consumer Health Digest, Chicago Tribune, Huffington Post and The Washington Post to name a few. I fully understand how important it is for you to have the correct information that you need in order to maintain a healthy lifestyle.

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