Kegel exercises are voluntary contractions of the pelvic-floor muscles (including the pubococcygeus) that improve bladder support and can reduce urinary incontinence, especially after prostate surgery. Men can identify the PC muscle by briefly stopping urine flow (for identification only). A practical program is 8-12 contractions held 5-10 seconds, three times daily, with progressive overload and attention to breathing and relaxation. Results commonly appear within 6-12 weeks. Evidence that Kegels reliably fix erectile dysfunction or premature ejaculation is mixed; consult a clinician and consider pelvic-floor physical therapy for guidance.

What are Kegel exercises?

Kegel exercises are targeted contractions of the pelvic-floor muscles - especially the pubococcygeus (PC) - to strengthen support for the bladder, bowel, and sexual organs. The name comes from Dr. Arnold Kegel, who popularized pelvic-floor training in the mid-20th century. Claims that Kegels come from an ancient Taoist practice are not established and require verification.

Why men do them

A stronger pelvic floor can improve urinary control after prostate surgery and reduce urinary incontinence. Pelvic-floor training is commonly recommended by clinicians for these conditions. Some men report better control over ejaculation and improved erectile rigidity after consistent training, but the evidence for sexual-function benefits is mixed and varies by condition and study. 1

How to find the right muscles

The easiest way to locate the PC muscle is to try to stop the flow of urine for a moment - the muscles you engage are the pelvic-floor muscles. This is only for identification; don't make habitually stopping urine your training method. You can also feel the contraction between the scrotum and anus when you squeeze as if stopping gas.

Technique and a basic program

  • Empty your bladder before you practice.
  • Contract the pelvic-floor muscles, drawing them up and in. Avoid tightening your abdomen, thighs, or buttocks.
  • Hold for 5-10 seconds, then relax for the same amount of time.
  • Repeat 8-12 times per session. Do three sessions per day.
  • Progress by increasing hold time, number of repetitions, or adding quick squeezes (fast contractions) once the muscles are conditioned.
Breathe normally; do not hold your breath or strain. If you feel increased pelvic pain or urinary problems, stop and consult a clinician.

How long until you see results?

Strength and symptom improvement typically take weeks to months. Many programs report measurable changes after 6-12 weeks with regular practice.

When to see a professional

If you have pelvic pain, new or worsening incontinence, or complex post-operative recovery, get a medical evaluation. A pelvic-floor physical therapist can teach proper technique, provide biofeedback if needed, and tailor a program to your goals.

Practical notes

Kegels are low-risk for most men when done correctly. Avoid bearing down (pushing) or overworking the pelvic floor; an overactive pelvic floor can cause pain and urinary problems. Combine pelvic-floor training with general core and cardiovascular conditioning for overall pelvic health.

If your goal is treating erectile dysfunction or premature ejaculation specifically, discuss all evidence-based options with a healthcare provider; pelvic-floor training can be part of a broader approach but is not a guaranteed quick fix. 2

  1. Verify historical claim that Kegel exercises originated in Taoist practices versus being developed by Dr. Arnold Kegel.
  2. Check current systematic reviews/meta-analyses (up to 2025) on pelvic-floor training effects for erectile dysfunction.
  3. Check current systematic reviews/meta-analyses (up to 2025) on pelvic-floor training effects for premature ejaculation.

FAQs about Kegel Exercise

Can Kegel exercises cure erectile dysfunction?
Kegels can help some men by improving pelvic-floor strength and blood flow, but they are not a guaranteed cure for erectile dysfunction. Evidence is mixed and effects vary by cause; discuss options with a healthcare provider.
How often should I do Kegels?
A common beginner program is 8-12 contractions held 5-10 seconds per session, three times per day. Increase intensity gradually and stop if you develop pain.
Is it okay to stop when urine is flowing to find the muscle?
Yes - briefly stopping the urine stream can help you identify the pelvic-floor muscles, but it should not be used as a regular training method.
When should I see a specialist?
See a clinician or pelvic-floor physical therapist if you have pelvic pain, worsening urinary symptoms, recent prostate surgery, or if exercises don't help after several weeks.
Can Kegels make pelvic pain worse?
If you have an overactive pelvic floor or pelvic pain, improper Kegel technique can worsen symptoms. Stop exercising and consult a specialist if pain increases.

News about Kegel Exercise

9 best pelvic floor trainers, tested by a panel of over 50 women - Good Housekeeping [Visit Site | Read More]

Do you really need to do Kegels? Physicians on five common pelvic floor myths - The Guardian [Visit Site | Read More]

Pelvic floor therapists say most women over 40 are doing this one move wrong - MSN [Visit Site | Read More]

10 best pelvic floor trainers to improve function and strength - Woman & Home [Visit Site | Read More]

Can Kegels Help In Controlling Early Ejaculation? - Dr. Ravish I R [e2bf01] - Universidad Anáhuac [Visit Site | Read More]