When most people hear about Kegel exercises, they immediately think of women. But the truth is—Kegel exercises for men are just as beneficial. If you’re wondering, do kegels work for men?, the answer is a resounding yes—especially when done correctly and consistently.
Pelvic floor muscles, like any other muscles in the body, can be strengthened over time through regular exercise.
At Dallas Men’s Health in Dallas, Texas, we often recommend pelvic floor exercises to help improve sexual function, urinary incontinence, and even to prevent premature ejaculation. Let’s break down how they work, what you need to know, and how to get started.
What Are Kegel Exercises?
A Kegel exercise is a specific type of exercise involving simple muscle contractions designed to strengthen your pelvic floor muscles—the group of muscles supporting your pelvic organs like the bladder, rectum, and, in men, the prostate. These muscles also surround and support the bowels, helping to control both bladder and bowel functions, as well as sexual function.
Do Kegels Work for Men?
Yes, Kegel exercises can help men significantly and offer many benefits, especially in strengthening pelvic muscles. Men with weak pelvic floor muscles may experience issues such as incontinence or reduced sexual function, which Kegel exercises can help address. Whether you’re dealing with urinary incontinence, recovering from prostate cancer surgery, or just looking to improve your sexual performance, these exercises can play a major role in your overall health.
Benefits of Kegel Exercises for Men
- Strengthen pelvic muscles
- Improve bladder and bowel control
- Help with urinary incontinence and fecal incontinence
- Help treat stress incontinence, especially after prostate surgery
- Reduce pelvic pain
- Aid recovery after prostate surgery
- Improve sexual function
- Help prevent premature ejaculation
- Support men with overactive bladder
- Improve symptoms related to pelvic organ prolapse
Finding the Right Muscles
The key to success is learning to find the right muscles. When done properly, Kegels target the same muscles used to stop the flow of urine, passing gas, or squeezing your anus.
To locate your PC muscles, try stopping your stream midway during urination. If you can do that, you’ve found the correct set.
It is important to exercise correctly and perform Kegels correctly to ensure you are engaging the right muscles, maximizing effectiveness, and avoiding the use of other muscle groups. This helps you achieve the best results and prevents discomfort or ineffective practice.
How to Perform Kegel Exercises for Men
- Squeeze your pelvic floor muscles (the ones you use to stop urine flow)
- Hold for 3–5 seconds
- Relax for 3–5 seconds
It is important to fully relax your pelvic floor muscles between each squeeze to ensure proper muscle recovery and maximize the effectiveness of the exercises.
- Repeat 10–15 times per set
- Perform 3 sets per day
Make sure to breathe freely, avoid tightening your buttocks, inner thighs, or other muscles, and don’t hold your breath.
Start Small, Then Gradually Increase
You don’t need to overdo it. Kegels are easy exercises that can be done by most men without special equipment. Start with short holds and slowly increase as your muscles get stronger. Like any simple exercise, results come from consistency—not intensity.
When Should Men Start Doing Kegels?
Many factors can weaken your pelvic floor, including:
- Aging
- Chronic coughing
- Obesity
- Surgery like prostate cancer surgery
- Being sedentary
- Muscle strain
You don’t need to wait for a problem to begin strengthening your pelvic floor. Preventative care is key.
Who Should Consider Kegels?
- Men with urinary incontinence
- Post-prostate cancer or prostate surgery patients
- Men with overactive bladder
- Those with pelvic pain
- Men seeking better sexual performance
- Anyone looking to improve bladder control
How Long Until I See Results?
With regular practice, most men begin to notice improvement in bladder control or sexual function within 4–6 weeks. However, those recovering from surgery or managing more severe issues may take longer.
Common Mistakes to Avoid
- Using other muscles like your thighs or buttocks
- Holding your breath
- Doing them too often or incorrectly
- Expecting overnight results
Should I Work With a Physical Therapist?
Yes—especially if you’re unsure whether you’re using the correct muscles or not seeing improvement. A pelvic floor physical therapist can guide you through the exercises, use electrical stimulation for feedback, and help you avoid injury.
How Kegels Help After Prostate Surgery
Prostate surgery often weakens the pelvic floor, which can lead to incontinence or sexual dysfunction. Kegel exercises are a first-line, non-invasive approach to restore control and improve incontinence after prostate cancer treatment.
Can Kegels Help With Premature Ejaculation?
Yes! Kegel exercises can strengthen the muscles that control ejaculation—leading to better control, longer performance, and improved sexual satisfaction.
Incorporating Kegels Into Your Daily Routine
Kegels are an easy exercise to add to your day. Men should perform Kegels regularly as part of their daily routine to strengthen pelvic floor muscles. Try them:
- While brushing your teeth
- Sitting at a red light
- During commercial breaks
- Before bed
- While working at your desk
Consistency is everything. The more you practice performing Kegels, the faster you’ll see results and experience the benefits of performing Kegels consistently for best results.
Other Exercises That Support Pelvic Floor Strength
In addition to Kegels, the following may also help:
- Squats
- Bridges
- Deep core work
- Stretches for the inner thighs and lower back
Explore Our Pelvic Floor Therapy Options
How to Know You’re Doing Them Right
You’re on the right track if:
- You can isolate the correct muscles
- You’re not using your buttocks or thighs
- You can perform the exercise without straining or holding your breath
- You’re able to relax fully between contractions
Still unsure? A physical therapist can confirm you’re activating the right area.
Are There Any Risks?
Kegels are safe for most men, but overdoing them or using the wrong muscles can lead to pelvic pain or tension. If you experience symptoms like tightness or discomfort, stop and seek professional guidance.
FAQs: Do Kegels Work for Men?
Do Kegels really work?
Yes, kegels work—when performed correctly and consistently.
How often should men do Kegels?
Start with 3 sets of 10–15 reps a day, and gradually increase as tolerated.
Can Kegels improve sexual performance?
Absolutely. They help strengthen pelvic muscles, improve sexual function, and prevent premature ejaculation.
Should I keep doing Kegels after symptoms improve?
Yes! Think of them like any other exercise—maintaining progress means maintaining the habit.
Ready to Strengthen Your Pelvic Floor?
If you’ve been wondering do kegels work for men, now you have the answer. They’re simple, safe, and backed by science.
Whether you’re looking to improve your bladder control, enhance your sexual function, or recover from prostate surgery, our team at Dallas Men’s Health is here to help.
Schedule a Consultation with Our Experts to get started with your personalized pelvic floor strengthening plan.