Kegel Exercises for Men: Benefits, Techniques, and Results

When most people hear "kegel exercises," they think of women's health. But men have pelvic floor muscles too, and strengthening them offers significant benefits — from improved bladder control to enhanced sexual function. For men recovering from prostate surgery, kegel exercises are often a critical part of rehabilitation.

The Male Pelvic Floor

In men, the pelvic floor muscles support the bladder and bowel, and they play a key role in urinary continence and erectile function. These muscles surround the base of the penis and wrap around the urethra and rectum. When they're strong, they contribute to bladder control, bowel regularity, and sexual performance.

Benefits of Kegel Exercises for Men

• Improved urinary control: Particularly important after prostate surgery, when many men experience temporary incontinence
• Enhanced erectile function: Research shows pelvic floor exercises can improve erectile rigidity and help manage premature ejaculation
• Better bowel control: Strong pelvic floor muscles improve control over gas and bowel movements
• Post-prostatectomy recovery: Clinical guidelines recommend kegel exercises as first-line treatment for post-surgical incontinence
• Core stability: The pelvic floor is a key component of the deep core musculature

How to Do Kegels as a Man

Finding Your Muscles

The easiest way for men to identify their pelvic floor muscles: try to stop urination midstream (only as a test — don't do this regularly). The muscles you engage to do this are your pelvic floor muscles. Another method: try to pull your penis upward without using your hands. That lifting sensation is your pelvic floor contracting.

The Exercise

1. Empty your bladder first
2. Sit, stand, or lie down — any position works
3. Squeeze your pelvic floor muscles (as if stopping urine)
4. Hold for 3-5 seconds, breathing normally
5. Release for 3-5 seconds
6. Repeat 10-15 times
7. Do 3 sets daily

Key tips: Don't hold your breath, don't tighten your abs or buttocks, and focus on the lifting sensation. Quality matters more than quantity.

Kegel Training Devices for Men

While most smart kegel trainers on the market are designed for women, men can benefit from certain devices. External pelvic floor biofeedback devices are available, and some men find that general kegel training concepts from women-focused resources translate well to their practice.

For men dealing with post-surgical incontinence, working with a pelvic floor physiotherapist who can provide clinical biofeedback is often the most effective approach. For general pelvic floor maintenance, a structured manual exercise program is typically sufficient.