Pelvic Floor (Kegel) Exercises for Men

Quick answer: To do Kegels, men tighten the muscles you'd use to stop urinating midstream and hold back gas, hold for a few seconds, then fully relax. Build up to holding about 10 seconds, 10 times, three times a day, plus some quick squeezes. Done consistently, pelvic floor exercises can reduce leaks, especially after prostate surgery.

Medical Disclaimer: The information in this guide is intended for general informational purposes only and does not constitute medical advice. Product recommendations are based on common use cases and should not replace a consultation with a qualified healthcare professional. Always speak with your doctor, nurse, or continence specialist before starting, changing, or stopping any treatment or product regimen. If you experience pain, infection, skin breakdown, or any unusual symptoms, seek medical attention promptly. We do our best to keep this information accurate and up to date, but we can't guarantee that it is complete or error-free.

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How do I find my pelvic floor muscles?

Imagine stopping your urine flow and holding in gas at the same time. You should feel a lift and squeeze at the base of the penis and around the back passage. Your buttocks, thighs and stomach should stay relaxed.

You can check by looking in a mirror: when you squeeze correctly, the base of the penis draws in and the scrotum lifts slightly.

Only stop your urine midstream once or twice to find the muscles. Don't do it as a regular exercise.

How to do Kegel exercises, step by step

  1. Sit, stand or lie down comfortably, and breathe normally.
  2. Slow squeezes: tighten the pelvic floor, hold for 3 to 5 seconds, then fully relax for the same amount of time. Build up to a 10-second hold.
  3. Repeat up to 10 times.
  4. Quick squeezes: tighten firmly for 1 second, then relax. Repeat 10 times.
  5. Do the set three times a day.

Use "the knack"

Squeeze your pelvic floor just before you cough, sneeze, lift, or stand up. This simple habit can prevent many stress leaks.

Prostate surgery tips

Ideally, start a few weeks before surgery so you know the technique. After surgery, don't start until your catheter is out and your surgeon gives the okay. A pelvic floor physiotherapist can make sure you're doing it right.

Frequently asked questions

How long do Kegels take to work for men?

Many men notice improvement after a few weeks of daily practice, with more over several months.

Can I do too many Kegels?

Overworking these muscles can cause fatigue or pain. Stick to a steady routine and always fully relax between squeezes.

Do Kegels help after-dribble?

Yes. A strong squeeze right after urinating can help clear the last drops.

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