Kegel exercises are discussed in health media almost exclusively as 'something for women after childbirth'. That's incomplete. Men have a pelvic floor just as well — and research clearly shows that training it produces firmer erections, better ejaculatory control and even improvement in prostate-related complaints.
This is a step-by-step guide for men who want to learn and train their pelvic floor.
What Is the Pelvic Floor in Men?
The pelvic floor is a layer of muscles that, like a hammock, supports the organs in your pelvis: bladder, prostate and bowels. In men it also includes the root of the penis. These muscles are involved in erections (helping hold blood in the penis), ejaculation (controlling rhythm), urination and bowel movements.
Like any muscle, the pelvic floor can become weaker or stronger. With age, after prostate surgery, after a lot of sitting work or due to overweight, it often weakens. The consequences: weaker erections, dribbling after urination, less ejaculatory control.
What Does Research Say?
A British study (Dorey et al., 2005) in men with erectile dysfunction showed that a 12-week pelvic floor exercise program significantly improved erections — in 40% of participants normal function was restored, and a further 35% saw improvement. That's an effect comparable to some medications, without side effects.
Other studies show improvement in premature ejaculation and post-prostatectomy incontinence. For the broader context of male sexual health, see our blog on cockrings and blood flow.
Finding the Right Muscles (Step 1)
Before training, you need to know which muscles you're contracting. The best way: try to interrupt your urine stream midway. The muscles you use to do that are (partly) your pelvic floor.
Important: do this only once to learn to recognize the muscles. Regularly stopping the urine stream as 'exercise' is not recommended — it can disrupt bladder function.
A second way: imagine you're trying to hold in gas. The muscles around the anus that tense up are also part of the pelvic floor.
The Basic Protocol
Quick contractions (strength):
- Quickly tense your pelvic floor and immediately release
- 10 reps, 3 rounds per day
Long contractions (endurance):
- Tense and hold for 5-10 seconds
- Release completely, rest 10 seconds
- 10 reps, 3 rounds per day
Spread it over the day. In the car, at your desk, in the waiting room. No one can see it.
Breathe normally. A common mistake: holding your breath. The pelvic floor works best in coordination with your breathing — inhaling relaxes, exhaling can strengthen the contraction.
Week-by-Week Build-up (12 Weeks)
Week 1-2: focus on recognizing and being able to contract. 3x per day, 10 quick + 10 long.
Week 3-6: extend long contractions to 10 seconds held. Add a fourth set.
Week 7-12: integrate them into daily situations — during a long drive, during meetings. Also try during sex: tensing at the 'point of no return' to delay ejaculation.
This ties in with edging techniques. Also read our guide on cockrings for products that support blood flow.
Common Mistakes
Too much, too fast. Like other muscles, the pelvic floor needs rest to recover. Three sets a day is plenty.
Tensing abs or glutes instead of the pelvic floor. Tricky at first. Place a hand on your lower abdomen — it shouldn't be moving.
Expecting it to work immediately. Like gym training you need 8-12 weeks for noticeable result.
Continuing through pain. Pain in the pelvic area during or after exercises is not 'good pain'. Stop and consult a pelvic floor physiotherapist.
When to See a Specialist?
If you find you can't isolate the muscles, if you have incontinence complaints, or if the exercises produce no effect after three months, a pelvic floor physiotherapist (specialized in men) is the best next step. Also for persistent ED or prostate complaints: see a doctor first.
FAQ
How long before I notice results?
8-12 weeks of consistent exercise is realistic. Subtle improvement earlier, lasting effect after three months.
Does it also work after prostate surgery?
Yes — in many hospitals pelvic floor physiotherapy is standardly recommended after prostatectomy to support continence and sexual function.
Can I use aids?
Not needed for the exercises themselves. A cockring like the ODES Surrender supports holding blood in the penis during sex — that works complementarily, not as a replacement.
Conclusion
Kegels aren't just for women. For men they produce firmer erections, better control and better prostate health — backed by research and doable in 5 minutes a day. Start by finding the right muscles, build up over 12 weeks, and you'll notice a difference.
For extra support during sex: check the ODES Surrender or the collection for him.
Sources:
1. Dorey, G., et al. (2005). Pelvic floor exercises for erectile dysfunction. BJU International, 96(4), 595-597.
2. Pastore, A. L., et al. (2012). Pelvic floor muscle rehabilitation for premature ejaculation. Therapeutic Advances in Urology.
3. Cochrane reviews. Pelvic floor muscle training for post-prostatectomy incontinence.
