Last updated:

December 11, 2023


 min read

Kegel Exercises for Men

Struggling with Erectile Dysfunction or Premature Ejaculation? Learn how Kegel Exercises can help with ED and PE!

Reviewed by
Reyana D’Souza
Written by
Malvika Rathi

Have you been popping pills and supplements for your sexual health?

Here's an alternative to enhance your sexual performance and treat sexual dysfunction such as Premature Ejaculation and Erectile Dysfunction. These are called Kegel Exercises, and this guide will cover everything you need to know about them! So sit back, and get ready to incorporate Kegel into your fitness regime. 

What are Kegel Exercises?

Kegel exercises are a popular name for pelvic floor muscle training (PFMT) exercises. They concentrate on the pelvic floor muscles, and these support the urethra, bladder, and bowel, as well as other pelvic organs. They encourage healthy bladder control and sexual function by holding your organs firmly in place.

How to locate your pelvic floor muscles

  1. Think about having to restrain yourself from passing the wind or having diarrhoea. 
  2. Pull your penis toward your stomach (this makes it shorter). 
  3. Attempt to halt urination as it is happening. 

While initially lying down is the most comfortable position for these exercises, you should soon be able to perform them anywhere. The beauty of this exercise is that you can work out while riding the bus, the metro, or even talking on the phone.

Sexual Benefits of doing Kegel for Men 

  1. It helps in treating common sexual health problems such as Erectile Dysfunction and Premature Ejaculation 
  2. Experience harder and firmer erections 
  3. Increased pleasure during sex 

Kegel Exercises for Erectile Dysfunction

The following Kegel exercises have been proven to be effective in treating Erectile Dysfunction among men:

Sitting in a Chair Squeezes

  1. Find a chair and get into a comfortable sitting position. 
  2. Next, simply contract the muscles in your penis as if you were trying to stop urine from leaking, hold for five seconds, and then let go. 
  3. Repeat step 2 eight to ten times, 3x a day. 

One approach to see if you're squeezing the right way is to try to stop the flow of your pee for a few seconds. You are doing things correctly if you can do so.

Floor Lying on your Side Squeezes 

  1. Lay on your side on the floor.
  2. Next, put a pillow in the space between your knees. Ensure that the pillow is big enough to spread your legs widely. 
  3. Hold your legs together for about five seconds, and release.
  4. Step three should be repeated eight to ten times, with three to five sets.

Floor Lying on your Back Squeezes 

  1. Begin by lying on your back with your knees bent (pointing upwards), and your hands should be flat on the floor.
  2. For five seconds, try to pull your penis closer to your body. Then, let go.
  3. Then, hold the contraction in your anus muscles as though you're trying to stop a bowel movement for five seconds, and let go. 
  4. Steps two and three should be repeated eight to ten times in sets of three to five. 

The following are essential tips to keep in mind while doing the above exercises: 

  1. Avoid holding your breath.
  2. Maintain a relaxed state of your stomach muscles throughout. 
  3. It is advisable to let your pelvic floor muscles rest between each squeeze.
  4. Instead of pushing down, tighten your pelvic muscles together as if you were attempting to lift something with them.

If you feel that these exercises are not helping you with your ED, consider talking to our sexual health experts from the comfort of your home to determine the most effective treatment for managing your ED. 

Kegel Exercises for Premature Ejaculation 

There are two Kegel exercises which can help you with Premature Ejaculation. Follow the steps given below to perform these exercises.

The Slow Kegel Exercise 

  1. Slowly squeeze all of your pelvic floor muscles. Hold for a slow five counts. As you tighten your pelvic muscles, you might feel tempted to hold your breath, but try to remember that you should continue breathing regularly as you would when performing other exercises.
  2. As you tighten your pelvic muscles, you might feel tempted to hold your breath, but try to remember that you should continue breathing regularly as you would when performing other exercises. 
  3. The key to performing this Kegel exercise is to slowly squeeze and release your pelvic floor muscles.  
  4. Start slowly squeezing again after your pelvic floor muscles are completely relaxed. Maintain this squeezing and releasing rhythm for a total of 10 cycles.
  5. It could be challenging at first. You can start with one cycle and work up to 10, stopping when you are worn out. After some practice, you might want to lengthen the time you hold the pelvic floor muscle exercise's squeezing position.

The Fast Kegel Exercise 

  1. In this type of Kegel, you utilize the same muscles but hold the contraction for a second before you release all of your muscles at once. 
  2. You should repeat this process 10 times and breathe normally.  
  3. Again, you may find performing ten quick Kegel exercises difficult at first. Just complete as many in this situation. As your strength increases over time, feel free to up the number of repetitions.

When to do Kegel exercises

You should strive to make Kegel exercises a regular part of your day. We've listed some examples for you to get started:  

  1. Every time you do a routine job, like brushing your teeth, work in a round of Kegel exercises. 
  2. Just before and throughout any action that puts pressure on your abdomens, such as sneezing, laughing, or heavy lifting, contract your pelvic floor muscles.
  3. You can perform another set after urinating to get rid of the final few drops of urine. 

Risks associated with Kegel 

Kegels for guys are generally safe if you learn how to relax and develop your muscles properly. They should not, however, be performed in excess. 

If you perform Kegels incorrectly, you run the risk of exacerbating incontinence or erectile dysfunction symptoms. Also, avoid interrupting your pee flow too frequently because this can damage your bladder.

Our team of sexual health experts is just one online consultation away to address any questions and doubts you may have. Click the link below to book your appointment!

Happy Kegel-ing!