The Best Kegel Exercises for Men to Combat Erectile Dysfunction

Share This Post

You may have heard of kegel exercises for women, but did you know that kegels for men are also a thing? And not just a thing, but a very beneficial thing that can improve your sexual health, performance and confidence. Kegel exercises for men are simple, easy and effective ways to strengthen your pelvic floor muscles, which support your bladder, bowel and penis. By doing kegels regularly, you can prevent or treat erectile dysfunction, premature ejaculation, urinary incontinence and even prostate problems. Sounds too good to be true, right? Well, it’s not. In this blog post, we’ll show you how to do kegel exercises for men correctly, how often to do them, and what benefits you can expect from them. Ready to take charge of your sexual health and vitality? Let’s get started!

The information provided in this blog post is for informational purposes only and is not intended as medical advice. Please consult with a qualified healthcare professional for personalized guidance on your specific health concerns.

The Basics of Kegel Exercises

Kegel exercises are a type of pelvic floor exercise that can help men improve their sexual health and performance. They can also prevent or treat urinary incontinence, erectile dysfunction, and premature ejaculation. But how do you do kegel exercises correctly? Here are some basics to get you started.

How to Do Kegel Exercises (Basics)

  1. Identify your pelvic floor muscles. These are the muscles that support your bladder, prostate, and rectum. You can find them by stopping the flow of urine midstream or by tightening the muscles that prevent you from passing gas. You should feel a slight lifting sensation in your pelvic area.
  2. Contract and relax your pelvic floor muscles. Once you have located your pelvic floor muscles, squeeze them for 3 to 5 seconds and then release them for 3 to 5 seconds. Repeat this 10 times in a row. This is one set of kegel exercises. You can do up to 3 sets per day, but make sure to rest between sets.
  3. Do kegel exercises regularly and consistently. To see results, you need to do kegel exercises at least 3 times a week for several weeks or months. You can do them anytime and anywhere, such as while sitting, standing, lying down, or even driving. Just make sure not to hold your breath, tighten your abdomen, or squeeze your buttocks while doing them. It is a good idea to seek help from a healthcare professional if your having problems with kegel exercises.
  4. Increase the difficulty as you progress. As your pelvic floor muscles get stronger, you can challenge them by increasing the duration and intensity of the contractions. For example, you can hold the squeeze for 5 seconds and then relax for 5 seconds, or you can do more repetitions per set. You can also use a resistance device, such as a weighted ball or a ring, that you insert into your anus or wear around your penis.

Kegel exercises are not only for women. They are a safe and effective way for men to strengthen their pelvic floor muscles and enhance their quality of life. If you want to learn more about how to do kegel exercises properly, consult your doctor or a physical therapist who specializes in pelvic health.

Benefits of Kegel Exercises for Men

Kegel exercises for men are not only good for your pelvic floor muscles, but also for your overall health and well-being. Here are some of the benefits of kegel exercises for men that you may not know:

  1. Erectile dysfunction: By strengthening the muscles that control your erection, you can improve your blood flow and prevent or treat erectile dysfunction. Kegel exercises can also help you last longer in bed and have more intense orgasms.
  2. Urinary incontinence: If you have trouble holding your urine or experience leaks, kegel exercises can help you regain control over your bladder. Kegel exercises can also prevent or reduce the risk of prostate problems, such as prostatitis or enlarged prostate.
  3. Bowel incontinence: If you have difficulty controlling your bowel movements or experience fecal leakage, kegel exercises can help you tighten the muscles that support your rectum and anus. Kegel exercises can also prevent or reduce the risk of hemorrhoids and anal fissures.
  4. Posture and core stability: Beyond the pelvic floor, kegel exercises contribute to overall core stability, enhancing posture and providing a foundation for improved physical well-being.

Kegel exercises for men go beyond the conventional, offering a holistic approach to health and vitality. Whether you’re targeting specific issues or aiming for overall well-being, these exercises are your key to unlocking a healthier, more confident you.

Kegel Exercises for Erectile Dysfunction

Kegel exercises also help men who suffer from erectile dysfunction. Erectile dysfunction is a common condition that affects many men, especially as they age. It can cause stress, anxiety, and low self-esteem. But there is hope. Kegel exercises can strengthen the pelvic floor muscles, which support the bladder, bowel, and penis. Below are some kegel exercises to address erectile dysfunction

It is advised to consult a healthcare professional for personalized guidance


  1. Long Contractions:
    • Contract the pelvic floor muscles and hold for 10 seconds.
    • Slowly release the muscles.
    • Repeat for 10 repetitions.
  2. Quick Contractions:
    • Perform quick, rhythmic contractions of the pelvic floor muscles.
    • Contract and release rapidly for 10-15 seconds.
    • Rest and repeat for multiple sets.
  3. Bridge Exercise:
    • Lie on your back with knees bent and feet flat on the floor.
    • Lift your hips toward the ceiling, engaging your pelvic floor muscles.
    • Hold for 3-5 seconds before lowering your hips.
    • Repeat for 10-15 reps.
  4. Squats:
    • Perform squats while consciously engaging your pelvic floor muscles.
    • As you squat down, contract the muscles, and release as you stand back up.
    • Aim for 10-15 repetitions.
  5. Ball Squeeze:
    • Sit comfortably and place a small, soft ball between your knees.
    • Squeeze the ball using your inner thigh muscles and hold for 3-5 seconds.
    • Release and repeat for 10-15 reps.
  6. Reverse Kegels:
    • Focus on consciously relaxing the pelvic floor muscles.
    • Inhale deeply, allowing the pelvic floor to relax and expand.
    • Exhale and engage the muscles as you would with a regular kegel.
    • Repeat for 10-15 repetitions.

As you can see most of these exercises are just variations of the pelvic floor movements. Compound movements like squats can also be used in conjunction with pelvic floor exercises

Kegel Exercises and Sexual Well-being

Embarking on a journey to optimal sexual well-being involves more than traditional approaches. In the world of men’s health, Kegel exercises stand out as a discreet yet potent tool, blending intimate mastery into daily life.

  1. Elevating Libido through Testosterone Boost: The intimate benefits of kegel exercises extend beyond the physical to the hormonal. Engaging in these exercises has been linked to a natural boost in testosterone levels. As the body responds to the rhythmic contractions, it enhances the production of this vital hormone, invigorating libido and fostering a heightened sense of intimacy.
  2. Enhanced Blood Flow and Heightened Sensation: One of the key contributors to sexual satisfaction is adequate blood circulation. Kegel exercises, with their focus on pelvic muscles, play a pivotal role in promoting healthy blood flow to the genital region. This enhanced circulation not only supports erectile function but also intensifies sensation, leading to a more fulfilling and enjoyable experience.
  3. Elevating Endurance and Control: Sexual well-being is inherently tied to endurance and control. Regular practice of kegel exercises hones the muscles responsible for pelvic control, resulting in increased stamina and refined control over intimate moments. This translates into a more confident and satisfying sexual experience.
  4. Strengthening Pelvic Floor for Lasting Pleasure: The intricate network of pelvic floor muscles is central to sexual pleasure. Kegel exercises, by strengthening these muscles, contribute to a foundation of lasting pleasure. The improved tone and flexibility of the pelvic floor enhance the overall sexual experience, providing both partners with a more gratifying connection.
  5. Fostering Emotional Intimacy: Beyond the physical, Kegel exercises foster emotional intimacy. The commitment to one’s sexual well-being through these exercises often translates into a deeper connection with one’s own body and a heightened awareness of the partner’s needs. This holistic approach to intimacy goes beyond the act itself, enriching the emotional bonds within a relationship.
  6. Enhancing Core Stability: Kegel exercises for men extend their influence beyond the pelvic floor, contributing to overall core stability. They also help you to experience an enhanced posture foundation, laying the groundwork for improved physical well-being and confidence.


How many kegels should you do a day?

For beginners, start with 10-15 contractions, gradually increasing over time. Aim for 3 sets a day for optimal pelvic floor strength.

What do kegel exercises do for guys?

Kegel exercises strengthen pelvic floor muscles, aiding in bladder control, preventing erectile dysfunction, and potentially enhancing sexual performance.

What is the best position to do kegel exercises in?

While seated or lying down, find a comfortable position. Experiment with what feels most effective for you, ensuring proper muscle engagement.

How long does it take for Kegel exercises to work?

Results vary, but with consistent practice, some individuals notice improvements in a few weeks others in months. Consistency is key for optimal benefits.

Before You Leave

Embrace the transformative potential of kegels, fortifying not only your pelvic muscles but revitalizing your confidence and intimate connections. As you embark on this path of self-care, let the ripple effect of kegel exercises echo in every facet of your life, fostering a healthier, more empowered you. Embracing the vitality of kegel exercises for men is a small effort for monumental well-being.

For a detailed visual guide on basic kegel movements, watch the video below. If you found this post helpful, explore more on optimizing mens health by discovering the top 10 foods that boost testosterone and lower testosterone levels.

If you found this blog post insightful, explore more by delving into our related articles:

Share This Post

Leave a Reply

Your email address will not be published. Required fields are marked *