Should Men Do Kegels? Strengthening the Male Pelvic Floor

Introduction

When people hear “Kegel exercises,” they often think of women strengthening muscles after childbirth. However, Kegels—the intentional tightening and relaxing of the pelvic floor—offer substantial benefits for men, too. 

By targeting the muscles that support the bladder, bowel, and sexual function, Kegel exercises can address issues such as urinary incontinence, mild erectile dysfunction, or post-prostate surgery recovery. 

When performed consistently and correctly, Kegels can bolster overall pelvic health, potentially enhancing quality of life and intimacy.

In this guide, we’ll dive into what Kegel exercises are, why men may want to include them in their fitness routine, and how to do them properly for maximum benefit.

What Are Kegel Exercises?

Kegel exercises (also known as pelvic floor muscle training) involve contracting and relaxing the muscles of the pelvic floor. For men, these are the muscles supporting the bladder and bowel, wrapping around the base of the penis and the anus. Strengthening these muscles can stabilize the pelvis, improve urinary and bowel control, and may influence sexual function.

The Role of the Male Pelvic Floor

• Urinary Continence: Helps control urination by reinforcing the sphincter.
• Bowel Support: Assists in maintaining control during bowel movements.
• Sexual Function: Blood flow, erectile rigidity, and ejaculation can see positive effects when the pelvic floor is well-conditioned.

Reasons Men Should Consider Kegels

• Bladder Control
  • Men dealing with mild urinary leakage, overactive bladder, or after prostate surgery often see improvement in continence by strengthening the pelvic floor.
• Post-Prostate Surgery Recovery
  • Kegels can support faster rehabilitation of continence for men who’ve undergone procedures such as a prostatectomy.
• Sexual Well-Being
  • Preliminary evidence and anecdotal reports suggest improvements in erectile function and orgasm control when pelvic floor muscles are trained.
• Prevention
  • Even for men without current issues, pelvic floor workouts can help maintain a robust pelvic foundation over time, potentially delaying or preventing future problems.

Finding and Identifying the Correct Muscles

Before starting, pinpoint which muscles you need to contract. Common ways to identify them:

• Stop Urination Mid-Flow
  • The muscles you use to halt the urine stream are your pelvic floor muscles. However, avoid regularly practicing Kegels this way to prevent incomplete bladder emptying.
• Tighten as if Holding Gas
  • Contract the muscles you’d use to prevent passing gas. This is another quick approach to localize the pelvic floor.

If you feel your abdomen, thighs, or buttocks engaging heavily, refocus to ensure only the pelvic floor muscles tighten.

Performing Kegel Exercises

Step-by-Step Guide

• Position Yourself Comfortably
  • Start sitting or lying down. As you get more adept, you can do Kegels standing or anywhere discreetly.
• Contract
  • Tighten your pelvic floor muscles for 3–5 seconds, focusing on pulling “upward” inside.
• Relax
  • Release the contraction fully for the same duration. Aim for a rhythmic pattern (e.g., hold 5 seconds, rest 5 seconds).
• Repeat
  • Begin with 10 reps a session, working up to 3 sessions per day. Over time, you might hold contractions for 10 seconds if comfortable.
• Avoid Overuse
  • Overdoing Kegels can lead to pelvic tension or muscle fatigue. Balance is key.

When and How Often to Do Kegels

Most men benefit from distributing sets throughout the day:

• Routine: One set after waking, one midday, and one at night.
• Discreet: Kegels can be done in a meeting, while driving, or even during commercials—no special equipment needed.
• Progress Gradually: If you start to experience muscle fatigue or pelvic discomfort, reduce the hold time or the number of repetitions.

Potential Benefits and Limitations

Possible Benefits:

• Reduced urinary leakage
• Better bladder and bowel control
• Enhanced sexual sensation or function
• Quicker recovery post-prostate procedure

Limitations:

• Kegels won’t fix all pelvic health issues. Complex conditions may require physical therapy, medication, or surgery.
• Consistency is essential. Results appear gradually with daily practice.

Common Mistakes to Avoid

• Holding Breath
  • Breathe normally during contractions to avoid straining.
• Engaging the Wrong Muscles
  • Using abdominal or buttock muscles diminishes results and can cause tension in other areas.
• Overdoing It
  • Spamming reps constantly can cause soreness or pelvic floor pain.

If confusion persists, or if you’re not seeing improvements, consult a pelvic floor physical therapist for specialized guidance.

Consulting Healthcare Professionals

Men uncertain about their pelvic floor strength or facing persistent urinary or sexual concerns should:

• See a Urologist: Assess for underlying conditions like enlarged prostate, infection, or nerve issues.
• Consider Pelvic Floor PT: Specialized therapists can offer one-on-one training, ensuring correct form and individualized progression.
• Speak Candidly: If post-surgery (e.g., prostatectomy), discussing an exercise timeline with your surgeon is prudent.

Conclusion

Kegel exercises aren’t exclusively for women—men reap substantial rewards from strengthening pelvic floor muscles, too. Whether it’s enhanced bladder control, improved sexual function, or prophylactic maintenance of pelvic health, adding daily sets of Kegels can be a low-effort, high-reward component of men’s self-care routine. Just remember that technique and consistency are paramount. If you face ongoing pelvic issues or confusion regarding form, seek out professional guidance for the best outcomes.

References

1. American Urological Association (AUA).
2. National Institutes of Health (NIH).
3. Mayo Clinic.
4. Journal of Sexual Medicine.