Kegel exercises for men may help strengthen the pelvic floor and support urinary control and sexual function.
These exercises may be effective for strengthening the pelvic muscles when properly performed and recommended by a professional.
Regular practice may contribute to maintaining men’s pelvic health and may benefit overall well-being.
Learn the main benefits of pelvic exercises for men below.
9 benefits of pelvic exercises for men
Kegel exercises for men help strengthen the pelvic muscles. With regular practice, potential health benefits include:
- Better urinary control;
- Reduced urinary incontinence;
- Support in preventing issues such as prolapse and chronic pain;
- Improved blood flow to the penis;
- Greater ability to maintain an erection;
- Ejaculatory control;
- Support in preventing erectile dysfunction;
- Better posture;
- Improved bowel function.
How to do Kegel exercises at home?
Kegel exercises for men are simple to perform and can be easily built into a daily routine, offering meaningful support for pelvic health.
Check out 3 easy day-to-day methods:
1. Lying down
The first Kegel exercise for men requires little technique and is therefore the most suitable for beginners.
Lie on your back on a flat surface, bend your legs, and keep your knees together.
Then contract and relax the pelvic floor muscles with the same intensity and rhythm.
The contraction time and number of repetitions should be adjusted according to professional guidance, starting gradually. In general, it is recommended to hold the contraction for 3 to 8 seconds and repeat about 10 times, always respecting individual limits.
Avoid activating the abdominals, thighs, and glutes so as not to compromise technique.
2. Bridge hold
Lying on the floor in the previous position, place your arms at your sides and lift your hips toward the ceiling, keeping your shoulders and head on the floor.
The contraction time and number of repetitions may vary and should be defined by the professional following your case. In general, while the hips are elevated, contract the pelvic floor muscles for a few seconds, maintaining the position. Remember to breathe continuously and deeply during the exercise.
Lower slowly, placing the spine and hips back on the floor, and relax the engaged muscles.
Repeat the movement 10 times. If that is not possible, start with fewer sets and progressively increase the repetitions.
3. Towel roll
Roll up a towel, place it on a chair, and sit carefully on it.
Keep your legs apart, feet on the floor, and spine upright.
Lean your torso slightly forward while contracting the pelvic floor muscles. Hold for 5 seconds, then relax as you return to the starting position.
Now lean your torso backward, contracting the pelvic floor muscles. When you return to the center, relax again.
Next, move to each side. As you tilt, contract the pelvic muscles, hold for 5 seconds, and return.
Ideally, perform at least 10 sets, moving forward, backward, left, and right.
Extra tips to get Kegel exercises for men right
When performing Kegel exercises, some common mistakes can reduce effectiveness. Avoid the following:
- Using the wrong muscles: many people contract the abdominal, thigh, or glute muscles instead of the pelvic floor. Pay attention to using the pelvic floor correctly.
- Holding your breath: avoid breath-holding during the exercise; it’s important to breathe normally.
- Not relaxing between contractions: fully relax the pelvic floor between contractions to prevent muscle fatigue.
- Expecting immediate results: increases in pelvic floor strength can take weeks or months of consistent practice. Keep going!
How to locate and contract the male pelvic floor?
One way to find the pelvic floor muscles is to try to interrupt the urine stream by contracting them.
To locate the anal region muscles, simply contract the area used to avoid passing gas.
Finding and activating these muscles is essential to perform the exercises correctly and achieve therapeutic goals.
How long do Kegel exercises for men take to show effects?
As with any exercise, changes take time. With consistent practice, some men may notice differences over the weeks, varying from case to case.
For men with sexual health concerns, gradual improvements in erection duration and ejaculatory control may be observed in some cases.
However, if you have symptoms related to sexual health, it is essential to consult a physician to receive care appropriate to your case.
Frequently asked questions
See answers to common questions about Kegel exercises for men.
Can these exercises be done daily?
Initial guidance often suggests practicing three times per week, on alternate days for rest and recovery.
After that period, Kegel exercises can be done daily, provided there is approval from a urologist or physiotherapist.
Should practice be combined with other treatments?
For men with erectile dysfunction, exercises alone are rarely sufficient to address the condition. A medical evaluation is needed to determine the best approach.
Erectile dysfunction can be treated with clinical or surgical approaches, depending on severity and individual assessment.
Among clinical options, there are medications and injections, which may be combined with complementary therapies such as pelvic exercises for men.
If your urologist recommends this type of therapy, exercises should be guided by a specialized physiotherapist, who will select the most appropriate plan and teach correct technique.
Questions about Kegel exercises for men? Talk to Dr. Paulo Egydio
Kegel exercises for men can be beneficial and may positively influence sexual health.
Professional guidance helps ensure safe and correct practice. Complete our pre-analysis form and schedule an appointment with Dr. Paulo Egydio.
