Nov 5, 2024 | 15 min read
Author: Slava Romanski

Kegel Exercises for Men: Strengthening Your Pelvic Floor

Kegel exercises are often associated with women’s health, particularly after childbirth, but they can be equally beneficial for men. Strengthening the pelvic floor muscles through Kegel exercises can improve various aspects of male health, from urinary control to sexual function. In this article, we’ll dive deep into everything you need to know about Kegel exercises for men, how to perform them correctly, and the numerous benefits they offer.

What are Kegel Exercises for Men?

Kegel exercises involve contracting and relaxing the pelvic floor muscles. These muscles, often overlooked, are crucial for supporting the bladder, bowels, and, in men, the prostate. They play a role in bladder and bowel control and are also involved in erectile function. Kegels can be an effective way to strengthen these muscles and prevent or alleviate issues such as urinary incontinence and erectile dysfunction (ED).

Anatomy of the Pelvic Floor Muscles

The male pelvic floor muscles, also called the pubococcygeus (PC) muscles, form a hammock-like structure at the base of the pelvis. These muscles support vital organs like the bladder and bowel and are responsible for the control of urine flow and bowel movements. They also have an important function in sexual performance, contributing to the ability to maintain erections and control ejaculation.

In men, these muscles surround the base of the penis and the anal sphincter. When they weaken due to factors like aging, surgery, or obesity, men may experience problems such as:

• Urinary leakage
• Bowel control issues
• Reduced sexual performance

Strengthening the pelvic floor muscles through Kegel exercises can help reverse or prevent these problems.

Why Are Kegel Exercises Important for Men?

While often associated with women’s postpartum recovery, Kegel exercises offer significant benefits for men. Here’s why you should consider incorporating them into your daily routine:

1. Improved Urinary Control

Many men suffer from urinary incontinence, especially after prostate surgery. Weak pelvic floor muscles are often the cause, but Kegel exercises can help strengthen them, improving bladder control and reducing leakage. Even men who haven't undergone surgery may experience urinary issues as they age, and Kegels can be an effective preventive measure.

2. Enhanced Sexual Performance

One of the most compelling reasons for men to perform Kegels is the improvement in sexual health. Stronger pelvic floor muscles can lead to better erections, enhanced stamina, and improved ejaculatory control. Studies have shown that Kegel exercises can benefit men suffering from erectile dysfunction by improving blood flow to the penis.

3. Post-Prostate Surgery Recovery

Men who undergo prostate surgery, such as a prostatectomy, may face challenges like urinary incontinence and weakened erections. Performing Kegel exercises before and after surgery can help speed recovery by strengthening the muscles needed for these functions.

4. Preventing and Managing Prostatitis

Chronic prostatitis or inflammation of the prostate gland can cause pelvic pain and discomfort. Kegel exercises may relieve some of this discomfort by strengthening the surrounding muscles, promoting better circulation, and reducing strain.

5. Bowel Control

Weak pelvic floor muscles can lead to fecal incontinence, a condition in which one cannot control bowel movements effectively. Kegels help strengthen the muscles surrounding the rectum, improving control over bowel function.

How to Identify Your Pelvic Floor Muscles

Before beginning Kegel exercises, it’s essential to locate the right muscles. Here’s a simple guide to help you find your pelvic floor muscles:

1. Stop the flow of urine: The easiest way to identify the pelvic floor muscles is by trying to stop your urine mid-stream. The muscles that tighten when you do this are your pelvic floor muscles. However, don’t make a habit of stopping your urine flow frequently, as this can cause other issues.
2. Check during a bowel movement: Another way to locate these muscles is by pretending to stop yourself from passing gas. The muscles you contract are the same ones you’ll engage during Kegel exercises.

Once you’ve identified these muscles, you’re ready to start exercising them regularly.

How to Perform Kegel Exercises for Men

Performing Kegel exercises is straightforward, but doing them correctly is essential to reap the benefits. Follow these steps to ensure you’re targeting the right muscles and performing the exercises properly:

1. Find a Comfortable Position

You can perform Kegel exercises in any position, but it’s easiest to start while lying down or sitting. As you become more experienced, you can do them standing up, during daily activities, or even while driving.

2. Contract the Pelvic Floor Muscles

Once you’re comfortable, contract your pelvic floor muscles. Imagine you’re trying to stop the flow of urine or hold in gas. Hold the contraction for about three seconds.

3. Relax the Muscles

After holding the contraction, relax the muscles for three seconds. It’s important to fully relax before contracting again.

4. Repeat the Process

Aim for 10 repetitions in a session. As you get better at the exercises, gradually increase the length of time you hold the contractions (up to 10 seconds) and the number of repetitions (up to 30 per session).

5. Perform Kegels Regularly

To see results, consistency is key. Aim to perform three sets of 10 Kegel exercises per day, spaced throughout the day. Over time, you’ll notice improved muscle strength and better control over urinary and sexual function.

Common Mistakes to Avoid

While Kegel exercises are simple, many men make mistakes when first starting. To get the most out of your Kegels, be aware of these common errors:

• Engaging the wrong muscles: Some men mistakenly engage their abdominal or buttock muscles instead of the pelvic floor muscles. Focus on isolating the pelvic floor muscles, and avoid tightening your stomach or thighs.
• Holding your breath: It’s important to breathe normally while doing Kegel exercises. Holding your breath can add unnecessary strain.
• Overdoing it: While Kegel exercises are beneficial, overdoing them can cause muscle fatigue. Stick to the recommended number of repetitions and increase gradually over time.

Tools to Enhance Kegel Exercises

For some men, performing Kegel exercises without guidance or feedback can be challenging. Using a pelvic floor muscle trainer can help ensure that you’re contracting the right muscles and maximizing the effectiveness of your workouts.

A pelvic floor muscle trainer typically involves a resistance-based device that provides feedback on whether you’re contracting the correct muscles. These devices are especially helpful for beginners who may have difficulty isolating their pelvic floor muscles.

How Long Until You See Results?

Consistency is key when it comes to Kegel exercises. Most men begin to see improvements in urinary control and sexual performance within a few weeks to a few months of regular practice. However, it’s important to continue the exercises as part of your daily routine, even after you notice improvements, to maintain muscle strength and prevent issues from recurring.

When to Consult a Doctor

While Kegel exercises can provide significant benefits, it’s important to consult with a healthcare provider if you’re experiencing severe or persistent symptoms such as:

• Urinary incontinence that doesn’t improve with Kegel exercises
• Erectile dysfunction that doesn’t respond to Kegels
• Pain in the pelvic area, especially during exercise
• Bowel incontinence

Your doctor can assess whether other treatments are needed, such as physical therapy, medication, or surgery.

Kegel Exercises and Erectile Dysfunction

Erectile dysfunction (ED) is a common issue among men, especially as they age. Many factors can contribute to ED, including poor blood circulation, stress, or weakened pelvic floor muscles. While medications like Viagra are commonly prescribed, Kegel exercises offer a natural, non-invasive way to improve erectile function by strengthening the muscles that support erections.

Research has shown that Kegel exercises can be particularly effective for men with ED. By increasing blood flow to the penis and improving the strength of the pelvic floor muscles, Kegels help men achieve and maintain stronger erections.

Kegels for Men After Prostate Surgery

Men who have undergone prostate surgery, particularly a radical prostatectomy, often experience urinary incontinence as a side effect. Kegel exercises are frequently recommended as part of the recovery process. Strengthening the pelvic floor muscles can help improve urinary control and reduce leakage after surgery. It’s a good idea to start Kegels before surgery to condition the muscles and continue post-surgery for optimal recovery.

Kegels and Chronic Prostatitis

Chronic prostatitis, or inflammation of the prostate gland, can cause significant pelvic pain and discomfort in men. While Kegel exercises won’t directly treat prostatitis, they can help alleviate some of the associated discomfort by strengthening the pelvic floor and reducing strain on surrounding muscles. Improved circulation from Kegel exercises may also promote healing and reduce inflammation.

Final Thoughts

Kegel exercises for men offer a range of benefits, from improved urinary control to enhanced sexual performance. Whether you’re recovering from prostate surgery, managing erectile dysfunction, or simply looking to strengthen your pelvic floor muscles for preventive health, Kegel exercises are a simple, effective tool to incorporate into your daily routine.

For those looking to maximize their results, tools like the Pelvic Floor Muscle Trainer can provide additional support and ensure you’re targeting the right muscles.

Be patient and consistent with your Kegel exercises, and in time, you’ll notice improvements in both your pelvic health and overall well-being.

For more detailed information and expert advice, consult reputable sources like the Mayo Clinic and the Cleveland Clinic, both of which offer extensive guidance on performing Kegel exercises correctly and understanding their benefits.