Most guys hear the word "Kegels" and immediately think of pregnancy apps or Pilates classes. It’s a bit of a branding problem. Honestly, if we called them "pelvic floor powerlifts," maybe more men would actually do them. But here’s the reality: your pelvic floor is a literal hammock of muscle that keeps your bladder, bowel, and sexual function from falling apart. If you’re wondering how do men do kegel exercises, you’re already ahead of the curve. Most wait until things stop working correctly before they even consider it.
It's not just about "staying power" either, though that’s a nice side effect. We’re talking about basic plumbing.
Finding the right muscles without looking weird
You can’t see these muscles in the mirror. You can't flex them to impress anyone at the beach. To find your pelvic floor—specifically the pubococcygeus (PC) muscle—you have to look inward.
The classic advice is to try and stop your urine flow mid-stream. It works. Go to the bathroom, start peeing, and then try to halt it. That "lift" you feel? Those are the muscles. But—and this is a big but—don't make a habit of doing this while actually peeing. It can lead to urinary tract infections or bladder issues if you do it constantly. It’s just a test. A scout mission.
Another way? Imagine you’re in a crowded elevator and you feel a sudden, urgent need to pass gas. You squeeze that internal ring to hold it back. That’s the back part of the pelvic floor. Now, try to "lift" your scrotum and penis simultaneously. If you feel a contraction in the space between your anus and your scrotum (the perineum), you’ve found the gold mine.
How do men do kegel exercises correctly?
Once you’ve located the muscles, the actual "workout" is invisible. You can do this while sitting in a boring Zoom meeting or waiting for your coffee. No one will know.
Start with the Quick Flick. This is a fast contraction and immediate release. Squeeze, let go. Squeeze, let go. Do ten of those. It trains the fast-twitch fibers, the ones responsible for stopping a leak when you sneeze or cough.
Then move to the Long Hold. This is where the real strength is built. Squeeze those same muscles and try to hold the tension for five seconds. Don't hold your breath. This is the mistake everyone makes. They turn red in the face and clench their jaw. Your breath should stay easy. If you can’t breathe while doing it, you’re using your abs, not your pelvic floor. Relax for five seconds, then repeat.
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Dr. Arnold Kegel, the gynecologist who popularized this in the 1940s, originally intended these for women after childbirth. But the anatomy is remarkably similar. In men, a 2005 study published in the BJU International found that pelvic floor exercises were significantly effective in treating erectile dysfunction and "dribbling" after urination. The science is there. It’s just about consistency.
Common mistakes that waste your time
If your stomach is moving, you’re doing it wrong.
If your butt cheeks are clenching, you’re doing it wrong.
If you’re holding your breath until you see stars, stop.
Focus purely on the internal lift. It’s a subtle sensation. Think of it like an elevator going up to the third floor. You want to pull the muscles up and in.
The routine you’ll actually follow
Don't overcomplicate this. You don't need a gym membership or a specialized app.
- The Morning Set: While you’re brushing your teeth, do 10 long holds (5 seconds each).
- The Commute/Desk Set: Do 20 quick flicks whenever you hit a red light or finish an email.
- The Evening Set: While lying in bed, do 10 more long holds.
The goal is to hit about 30 to 50 contractions a day. More isn't necessarily better. Just like your biceps, these muscles can get fatigued. If you overwork them, you might actually experience pelvic pain or muscle spasms. It's a balance.
Why this actually matters for men’s health
Let’s be blunt. As men age, the prostate often enlarges. This puts pressure on the urethra. Sometimes, after prostate surgery or just due to general aging, the "valve" gets weak. This leads to that annoying post-void dribbling—where you think you’re done, you zip up, and then... you’re not done.
Strong pelvic floor muscles act like a backup pump. They help clear the urethra completely.
Then there’s the sexual aspect. The pelvic floor muscles help maintain blood flow to the penis and are active during orgasm. Strengthening them often leads to more control and more intense sensations. It’s a biological upgrade that costs zero dollars.
What to expect and when
You won’t see results tomorrow. Sorry.
Muscle hypertrophy and neurological adaptation take time. Usually, it takes about four to six weeks of daily practice before you notice a difference in bladder control or sexual function. It’s a slow burn. If you stop doing them, the muscles will weaken again, just like any other part of your body.
If you’ve been doing these for three months and see zero improvement, it might be time to see a pelvic floor physical therapist. Yes, they exist for men too. They can use biofeedback—basically plugging you into a monitor—to show you exactly which muscles are firing. It’s clinical, it’s effective, and it takes the guesswork out of the equation.
Actionable Next Steps
Start right now. Seriously. Wherever you are sitting or standing, try to lift those internal muscles for three seconds. Relax. Do it again.
- Week 1: Focus purely on isolation. Make sure your abs and glutes are staying quiet while you squeeze.
- Week 2: Introduce the "Elevator" technique—squeeze halfway, hold, squeeze all the way, hold, then release slowly in stages.
- Week 3: Aim for 3 sets of 10 long holds daily.
- Maintenance: Once you've reached your goal, you can drop down to 3 or 4 days a week to keep the strength you've built.
Consistency is the only thing that separates guys who see results from guys who just read about it. Keep the breath moving and the focus internal.