Kegel Exercise for Men

By  ,  Onlymyhealth editorial team
May 26, 2015

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Quick Bites

  • Kegel exercises can cure leaky bladder.
  • It interrupts the flow of urine.
  • Don’t hold your breath or tense your muscles.
  • Some men are recommended kegel exercises.

Kegel exercises are useful for men who suffer from urinary incontinence i.e. leaky bladder and premature ejaculation. These exercises help to control urine leakage as well as h to last longer in bed. The pubococcygeus (PC) muscles are worked out by performing kegel exercises. These muscles control flow of urine as well as semen and when they become loose, it leads to urinary incontinence and premature ejaculation.

Kegel for Men

How to do kegel exercise

The first step in starting kegel exercises is by locating your PC muscles. It is done in the following ways:

  • When urinating, interrupt and stop the flow of urine.
  • Make sure you have not held your breath or tensed the muscles of legs, abdomen or buttocks while doing so.
  • If you are able to slow or stop flow of urine without the aid of your breath or the aforesaid muscles, it is the PC muscles that you are using. You have located them.

Kegel exercise routine

Level 1

For men whose PC muscles are very weak, mild kegel exercises are recommended. These include:

Quick clench

  • Quick clench and release of PC muscles for 10 seconds. This makes one set.
  • Taking 10 seconds break in-between sets; perform 10 sets of the exercise.

5 seconds clench

  • Clench and loosen continuously for only 5 seconds.
  • Perform 10 sets of the exercise, taking a 5-second break between sets.

Tighten and hold

  • Tighten your PC muscles and hold them for 30 seconds.
  • Perform three sets of the exercise with a 30-second break in-between.

Before moving on to tougher exercises, you should build strength with the above three for at least a week.

Kegel for Men


Level 2

The next level of kegel exercises are tougher and are meant for men who want better strength in their PC muscles. These include:

  • 10 sets of the five second clench.
  • Quick clench and release of PC muscles 10 times for three sets.

Long and short bursts

  • Clench and loosen PC muscles for long as well as short intervals, alternatively.
  • Do so for a count of 10.
  • Repeat these for a set of three.


Endurance test

  • Tighten your PC muscles and keep them tight for as long as you can.
  • You should aim for two minutes.

You should move to the next level of kegel exercise after performing the second level for a week or two. As the next level is for men with some endurance, it should be taken up after some practice of the first two levels.

Level 3

The exercises in the third level include:

  • 30 sets of clench and release of PC muscles. Try to do up to 100 sets if you can.

Tighten and hold

  • Tighten your PC muscles with all your strength.
  • Hold for 20 seconds.
  • Do five sets of this with a break of 30 seconds in-between sets.

Do not let the anticipation of better sex get the better of you when practicing kegel exercises. You should perform the exercises according to your strength.

Image source: Getty Images

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