Kegel Exercises for Men
Find your pelvic floor (PC) muscle, build balanced control with contraction & relaxation drills, and apply it in daily life—safely and sustainably.
1) Find Your PC Muscle
The simplest identifiers:
- Stop-pee (1-time test): Briefly attempt to stop urine midstream to feel the internal lift. Don’t make this a habit.
- Hold-back-gas cue: Imagine preventing gas—feel a subtle lift inside the pelvis (not abs/glutes).
Posture: Sit tall or lie on your back with knees bent. Neutral spine, jaw relaxed.
2) Contraction & Relaxation
- Inhale softly—abdomen expands, pelvic floor relaxes.
- Exhale and perform a light pelvic lift (2–3/10 effort) for 2–3s.
- Release fully for 4–6s, scan jaw/belly/hips to avoid bracing.
3) Beginner Routine (4 Weeks)
| Week | Sessions | Main Set | Tempo | Notes |
|---|---|---|---|---|
| 1 | 3×/week | 2×8 reps | 2–3s hold / 4–6s release | Keep effort 2–3/10. |
| 2 | 3–4×/week | 2×10 reps | 3s hold / 5–6s release | Add 1–2 quick flicks (0.5s on/off × 5). |
| 3 | 4×/week | 3×8–10 reps | 4s hold / 6s release | Try sitting + standing. |
| 4 | 4×/week | 3×10 reps | 5s hold / 8s release | Finish with flicks (0.5s × 10–12). |
Rest 30–45s between sets. If compensation (glutes/abs) appears, reduce hold time or reps.
4) Reverse Kegel & Breath Control
- Inhale: allow pelvic floor to soften/expand (reverse Kegel).
- Exhale: perform a gentle lift.
- Alternate for 6–8 breaths to build coordination and prevent over-tightness.
Balance: Pair strength with relaxation to avoid chronic tension.
5) Daily Application
- 3–5 light lifts during routine tasks—no breath holding.
- Use gentle Kegels for control; reverse Kegels + slow breathing to release tension.
- Upright posture (ribs over pelvis) supports the pelvic floor.
6) Safety & Recovery
Stop if you feel pelvic pain, numbness, or persistent tightness. Seek a pelvic-health clinician if symptoms persist.
- Don’t repeatedly stop urine flow—use only once to locate the muscle.
- Avoid high effort (7–10/10); stick to 2–4/10.
- Include rest days; add reverse-Kegel breaths after sets.
7) Frequently Asked Questions
Can Kegels improve stamina/erection quality?
For many, better pelvic control supports EQ and ejaculatory control—when balanced with relaxation.
Daily practice OK?
3–4 days/week is enough. Prioritize control and full release over volume.
What’s a reverse Kegel?
A deliberate relaxation/expansion of the pelvic floor—useful to counter over-tightness.
Next Steps
Pair pelvic control with device training when ready: browse Devices and support recovery via Supplements. For technique variety, see Jelqing for Beginners.
Published: Oct 20, 2025 · Updated: Oct 21, 2025 · Category: Exercises
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