What Are Kegels—and Why Men Should Care
Kegels target the pelvic floor—a sling of muscles running from the pubic bone to the tailbone. For men, a stronger pelvic floor supports urinary control, erectile quality via improved circulation, and better stamina. They’re discreet, equipment-free, and effective when performed correctly and consistently. If you also plan to use a traction device, start here first—then add short sessions with Phallosan Forte (our easiest-on-skin pick) for progressive adaptation.
Step 1: Find the Right Muscles
- Bathroom check: While urinating, briefly try to stop the flow—those are your pelvic floor muscles. Don’t practice during urination routinely; use this only to identify.
- No substitutes: Avoid squeezing abs, buttocks, or holding your breath. The sensation should be deep and subtle, as if lifting the base of the pelvis up and in.
Step 2: Master the Basic Contraction
- Posture: Sit or lie down. Keep shoulders relaxed, spine long, jaw unclenched.
- Inhale to relax the pelvic floor. On a gentle exhale, contract: lift and draw inward for 3 seconds.
- Release fully for 3–5 seconds. The release matters as much as the squeeze.
- Repeat for 10 reps — one basic set.
Build Endurance: 5-Minute Daily Routine
Use this simple weekday plan. Aim for calm, precise contractions—quality over intensity.
Day 1–2
- 3-sec hold × 10 reps
- Rest 3–5 sec between reps
- 2 sets (AM/PM)
Day 3–4
- 5-sec hold × 10 reps
- Rest 5 sec
- 2–3 sets
Day 5–7
- 8-sec hold × 8–10 reps
- Rest 6–8 sec
- Focus on full release
Power + Endurance Mix (Week 2+)
- Quick pulses: Tighten–release quickly for 10–20 reps. Keep breathing.
- Long holds: 10-sec hold × 5–8 reps, rest 8–10 sec.
- Breath pairing: Exhale on the lift, inhale on the release.
Common Mistakes to Avoid
- Over-squeezing: Max force creates tension/fatigue. Aim for 40–60% effort.
- Holding breath: Spikes pressure. Keep breaths smooth and steady.
- Neglecting release: A tight pelvic floor can harm performance—always relax fully.
- Using wrong muscles: No glutes, abs, or inner thighs; isolate the pelvic floor.
- Only during urination: Use that test once to locate, not as training.
Results Timeline—What to Expect
- 2 weeks: Better awareness and basic control
- 4–6 weeks: Improved endurance and sensation
- 8–12 weeks: Noticeable changes in stamina and confidence (with consistency)
FAQ
Q. How often?
A. Start with 5 minutes daily. Later, move to 2 sessions/day.
Q. Standing sets?
A. Yes—after you master form lying/sitting, add brief standing sets for real-world control.
Q. Any risks?
A. Over-training may cause tightness. If pain occurs, stop and consult a qualified clinician.
Keep contractions gentle, prioritize full releases, and pair the routine with sleep, movement, and stress reduction. To build structure and adherence, many readers combine this plan with Phallosan Forte for day-wear traction and HydroXtreme7 for circulation on alternate days.
