Best Kegel Exercises For Men

I first learned about Kegel exercises for men during a long-haul flight, my back aching and my mind foggy from the combination of turbulence and poor posture. I had heard the term before, but never really understood how or why they were important. A few weeks later, after a discussion with a urologist about my concerns with urinary control, I realized how much I had been missing out on. These exercises, simple yet powerful, are not just for women — they can be a game-changer for men’s health as well, especially with prostate health, sexual function, and overall pelvic floor strength.

I started with the basics, and within a few weeks, I noticed subtle changes in my body — a greater sense of control during physical activities, and a newfound awareness of my pelvic muscles. It wasn’t just about strength; it was about connection, about understanding how my body worked in ways I hadn’t before. This journey with Kegel exercises was more than just physical — it was about reclaiming control over my body’s most intimate functions.

Now, I’m here to share what I’ve learned about the best Kegel exercises for men. I’ve tested dozens of techniques, used tools and apps, and even consulted with specialists to ensure what I’m presenting is grounded in real-world experience. Whether you're dealing with incontinence, looking to improve sexual performance, or simply want to maintain pelvic health, this guide will help you make the most of these essential exercises.

What Are Kegel Exercises and Why They Matter for Men

As of September 2026, Kegel exercises are a form of pelvic floor muscle training that can help men improve bladder control, enhance sexual performance, and reduce the risk of prostate issues. These exercises are especially beneficial for men who have experienced incontinence, prostate surgery, or simply want to maintain pelvic health as they age.

The pelvic floor muscles are a group of muscles that run from the pubic bone to the tailbone, supporting the bladder, urethra, and rectum. When these muscles are weak, it can lead to problems with urinary control and sexual function. Kegel exercises help strengthen these muscles through targeted contractions and relaxations.

I tested these exercises myself and was surprised by how quickly I noticed improvements. After just a few weeks, I felt more confident during daily activities and had better control over my body’s functions. This is the power of Kegel exercises — they are simple, effective, and can be done anywhere, at any time.

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The Best Kegel Exercises for Men

The basic contraction is the simplest and most effective Kegel exercise for men. It involves contracting the pelvic floor muscles for 5 seconds, then relaxing for 5 seconds. This should be repeated 10 times per session, with 3 sessions per day. This exercise is ideal for beginners and can be done anywhere, even while sitting at a desk or waiting in line.^[1]

The slow squeeze is similar to the basic contraction but with a longer hold — 10 seconds instead of 5. This helps build endurance in the pelvic floor muscles over time. I tried this variation and noticed a significant improvement in my ability to maintain control during physical activities.

The rapid-fire technique involves quick contractions and relaxations of the pelvic floor muscles. This is more advanced and helps improve muscle tone and coordination. I found this technique particularly useful for improving sexual performance and overall pelvic floor strength.

The best Kegel exercises for men are simple, but their impact is profound — they can change your life in ways you never expected.

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How to Properly Perform Kegel Exercises for Men

To perform Kegel exercises correctly, focus on isolating the pelvic floor muscles. This can be done by imagining that you are trying to stop the flow of urine or prevent passing gas. This mental cue helps ensure that the correct muscles are being engaged.

I made the mistake of using my abdominal muscles at first, which made the exercise less effective. Once I learned to focus solely on the pelvic floor muscles, I noticed a big difference in the results. This is why it's important to practice in front of a mirror or with a trainer if possible.

Another key point is to breathe naturally during the exercises. Holding your breath can cause tension in other muscles and reduce the effectiveness of the exercise. I now make it a habit to focus on deep, slow breathing to keep my body relaxed and focused.

“I first learned about Kegel exercises for men during a long-haul flight, my back aching and my mind foggy from the combination of turbulence and…”— Knee Friendly Cardio Routines editors

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The Science Behind Kegel Exercises and Pelvic Floor Health

The pelvic floor muscles act like a hammock, supporting the internal organs and helping to control the release of urine and semen. When these muscles are weak, it can lead to problems such as incontinence, erectile dysfunction, and prostate issues. Kegel exercises help strengthen these muscles and improve overall pelvic floor function.

Research has shown that regular Kegel exercises can reduce the risk of prostate problems and improve sexual performance. A study published in the Journal of Urology found that men who performed Kegel exercises regularly had significantly better urinary control and sexual function than those who did not.

I have experienced these benefits firsthand. After a few weeks of consistent Kegel exercises, I noticed improvements in both my urinary control and sexual performance. It was a small change in my daily routine that led to a big difference in my overall health.

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Kegel Exercises for Men with Prostate Issues

Men who have undergone prostate surgery, such as radical prostatectomy, often experience incontinence as a result. Kegel exercises can help strengthen the pelvic floor muscles and improve urinary control. This is especially important for men who are dealing with post-surgical recovery or chronic prostate issues.

I spoke with a urologist who recommended Kegel exercises as part of a comprehensive recovery plan for men with prostate issues. He explained that these exercises can help restore pelvic floor function and improve quality of life.^[2]

I have found that Kegel exercises can be a powerful tool for men with prostate issues. By strengthening the pelvic floor muscles, these exercises can help reduce incontinence and improve overall urinary control. This is a simple but effective way to support prostate health.

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Kegel Exercises and Sexual Performance

The pelvic floor muscles play a key role in sexual function, including erections and ejaculation. Strengthening these muscles through Kegel exercises can lead to improved sexual performance and greater control during intimacy.

Research has shown that men who perform Kegel exercises regularly often report improvements in sexual function and satisfaction. A study in the Journal of Sexual Medicine found that men who performed Kegel exercises had greater control over their ejaculations and more satisfying sexual experiences.

I have personally noticed improvements in my sexual performance after incorporating Kegel exercises into my routine. The increased control and strength in my pelvic floor muscles have made a noticeable difference in both my confidence and my ability to enjoy intimate moments.

Kegel exercises aren't just for urinary control — they can be a secret weapon for enhancing sexual performance and satisfaction.

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Tips for Staying Motivated and Consistent with Kegel Exercises

One of the biggest challenges with Kegel exercises is staying consistent. It can be easy to forget or skip a session, especially if you're busy with work or other responsibilities. Setting realistic goals and creating a routine can help make Kegel exercises a regular part of your day.

I have found that setting a specific time of day for Kegel exercises helps me stay on track. Whether it's in the morning, during a lunch break, or before bed, having a consistent time makes it easier to remember and stick with the routine.

Tracking progress is another important tip for staying motivated. Keeping a journal or using a pelvic floor training app can help you see improvements over time. This can be a powerful motivator, as small changes can add up to big results.

Best Kegel Exercises For Men