It’s not push-ups, it’s not squats, but Kegel—this small exercise that is often thought to be only for women. However, Kegel exercises are just as important for men.
It’s not about showing off, but more about strengthening the “foundation” of the lower body system.
Many men might not realize that their pelvic muscles also need to be trained, just like chest or abdominal muscles. Unfortunately, due to their hidden location, pelvic muscles are often overlooked, even though they have crucial functions: from controlling urination, sexual function, to posture.
So, if you’re a man who cares about quality of life, performance, and long-term fitness… it’s time to get familiar with Kegel exercises.
Let’s dive in and take a closer look—plus, we’ll provide exercises you can try at home, no special equipment needed.
What Are Kegel Exercises and Why Are They Important for Men?
Kegel exercises are simple workouts designed to strengthen the pelvic floor muscles. These muscles play many important roles in a man’s body, including:
- Controlling urine flow
- Maintaining erection strength
- Helping with more controlled ejaculation
- Supporting lower body stability
According to Cleveland Clinic, men who regularly perform Kegel exercises can experience improved sexual function and bladder control, especially after prostate surgery or as they age.
The Benefits of Kegel Exercises for Men
- Managing Urinary Incontinence
Incontinence is the difficulty of holding urine. Many men experience this as they age or after prostate surgery. Kegels can help strengthen the muscles that control urine, preventing “small accidents” when coughing, laughing, or lifting weights.
- Improving Erectile Function
Kegel exercises target the bulbocavernosus muscle, which helps blood flow to the penis during an erection. A study from the BJGP (British Journal of General Practice) found that Kegels are an effective non-medication therapy for men with mild to moderate erectile dysfunction.
- Helping Delay Premature Ejaculation
Strong pelvic muscles allow you to control yourself better “in the moment.” This helps delay ejaculation and prolong sexual duration.
- Improving Posture and Core Stability
Kegels are not just about sex and urination. The pelvic muscles contribute to core stability, which means they’re also important for posture and lower body strength.
- Supporting Post-Prostate Surgery Recovery
Post-prostatectomy patients often suffer from incontinence. Harvard Health Publishing mentions that Kegel exercises help accelerate recovery by strengthening the pelvic muscles.
How to Properly Perform Kegel Exercises for Men
- Locate the Pelvic Floor Muscles
Try to stop the flow of urine midstream—the muscles you use are your pelvic floor muscles. Don’t use this as your practice method, just recognize the muscles.
- Basic Kegel Technique
- Tighten the pelvic floor muscles for 3-5 seconds
- Relax for 3-5 seconds
- Repeat 10-15 times
- Do 3 sessions a day
- Tips for Effectiveness
- Don’t hold your breath
- Don’t tighten your abdominal, thigh, or buttock muscles
- Do it consistently every day
- Common Mistakes
- Using the wrong muscles (often tightening the stomach or buttocks)
- Doing too many reps too quickly without adaptation
Additional Tips to Make Kegel Exercises More Effective
- Don’t Overdo It at First: Just like any other muscle workout, too much can cause muscle strain.
- Set an Alarm or Reminder: Make it a habit, such as after waking up, after lunch, and before bed.
- Combine with a Healthy Lifestyle: Quit smoking, reduce caffeine, and maintain an ideal weight to support pelvic muscle function.
When Will You Feel the Results?
Typically, you’ll start seeing benefits within 4-8 weeks of regular exercise. However, results may vary depending on consistency and your body’s condition.
Who Should Do Kegel Exercises?
- Men aged 30+
- Men with mild urinary complaints
- Men with erectile dysfunction
- Healthy men who want to prevent future issues
- Post-prostate surgery patients
Consulting a Doctor: When is It Necessary?
If you experience:
- Pain during urination
- Recently had prostate surgery
- Difficulty locating or controlling pelvic muscles
- Want a more specific and safe workout plan
It’s recommended to consult with a doctor or pelvic physiotherapist beforehand. This is important to avoid making training mistakes that could worsen the condition.
Conclusion: Small Exercise, Big Impact
Kegel exercises may sound simple—even too simple. But that’s where its strength lies.
It’s free, requires no equipment, and can be done anytime, anywhere.
But the benefits are extraordinary: helping you urinate smoothly, improving sexual performance, maintaining posture, and preventing serious issues later in life.
If you haven’t tried it yet, now is the time. Because men’s health is not just about big muscles, but also about those invisible muscles that truly matter.
