Basic Kegels for Men
Strengthen your pelvic floor muscles to get better bladder control, support your pelvic health, and boost your core stability. Doing these regularly can also help prevent issues with your pelvic organs.
Basic Kegels for Men – Building Up Your Pelvic Floor Strength
What Are Kegels for Men?
Basic Kegel exercises for men are all about making your pelvic floor muscles stronger—these are the muscles that support your bladder, bowel, and even play a role in sexual function. They’re simple, you can do them discreetly, and they're really effective if you do them consistently.
Why Do Kegels? The Benefits for Men:
- It helps you get better control over your bladder and bowels.
- It boosts your core stability.
- It supports your sexual health and function.
- It helps with recovery after procedures related to the prostate.
- It makes your daily performance and posture better.
How to Do Basic Kegels – Your Step-by-Step Guide
- Step 1: Find Those Pelvic Floor Muscles
- Try to stop your pee midstream (but don’t make this a regular thing—it's just to help you find the right muscles!).
- The muscles you use to do that are your pelvic floor muscles.
- Step 2: Get Comfy
- Sit, lie down, or stand in a relaxed way. Make sure your stomach, thighs, and butt are relaxed too.
- Step 3: Squeeze and Lift
- Gently tighten your pelvic floor muscles—lift them upward as if you're stopping urine or holding in gas.
- Hold that squeeze for 3–5 seconds, then relax for the same amount of time.
- Step 4: Repeat!
- Do 10–15 squeezes in a row.
- Rest for about a minute between each set.
- Try to complete 3 sets a day.
Tips for Men:
- Don’t squeeze too hard—gentle, controlled squeezes work best.
- Be consistent—you'll see results from putting in daily effort.
- Avoid using other muscles like your abs, thighs, or butt.
- Breathe naturally—never hold your breath while doing Kegels.
Who Should Give This a Try?
Kegel exercises are especially helpful for men who:
- Want better control over their bladder or bowels.
- Are getting ready for, or recovering from, prostate surgery.
- Want to support their pelvic health as they get older.
- Are looking to improve their core strength and control.
Final Thoughts
Basic Kegels are a straightforward yet powerful way for men to strengthen their pelvic floor muscles, leading to better bladder control, improved sexual function, and stronger core support. If you're consistent and use the right technique, these exercises can make a lasting difference in your daily comfort and confidence.
Start strong, stay consistent—your pelvic floor is key to feeling great for life.
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⚠️ Medical Disclaimer
This exercise is for educational purposes only. Always consult with a healthcare provider before starting any new exercise program, especially if you have medical conditions or injuries.
👨⚕️ Expert Review
Reviewed by Dr. Eva Rostova, MD - Board-Certified Sports Medicine Physician
🛡️ Safety Notes
Stop immediately if you experience pain, discomfort, or unusual symptoms. Consult a healthcare professional if needed.
✅ Content Quality
Expert-reviewed, evidence-based content
📅 Last Updated
2025-01-15
Explore More Kegel Exercises for Men
"SmartyFit's Kegel guides helped me improve my confidence and performance. The instructions are clear and easy to follow!"— S. Verma, SmartyFit User
Expert Tip
For best results, do Kegels regularly, focus on slow and controlled movements, and don't overdo it. Consistency is key for pelvic health.
Frequently Asked Questions
How often should men do Kegel exercises?
Most men benefit from doing Kegels 3–5 times per week, with 2–3 sets of 10–15 reps per session.
Can Kegels help with erectile dysfunction?
Yes, regular Kegel exercises can improve blood flow and pelvic floor strength, which may help with erectile dysfunction.
How do I know if I'm doing Kegels correctly?
You should feel a lifting and tightening of the pelvic floor muscles. Avoid squeezing your glutes or thighs.
Are Kegels safe for all men?
Yes, but if you have any pelvic pain or medical conditions, consult a healthcare provider before starting.