Kegel Exercises for Men: Benefits and How to Do Them
Updated: 2 days ago
Written and medically reviewed by Dr. Baraa Alnahhal, MD · Last reviewed: November 2026 · How we review
Quick Answer
Kegel exercises for men strengthen the pelvic floor muscles, which support the bladder and bowel and help control urination, bowel movements and erections. They can help with urine leakage, especially after prostate surgery. Squeeze for five seconds, relax for five seconds, and repeat 10 times, three times a day. Most men notice improvement after six to eight weeks.
What the research says
Kegels speed recovery after prostate surgery: pooling 8 randomized trials, pelvic floor muscle training after prostate removal about doubled continence rates in the short term and still improved them, to a smaller degree, in the long term (Fernández RA et al., Urol Int, 2015) [2]
Kegels can help erectile dysfunction: in a trial of 55 men with erectile dysfunction, 40% regained normal erections and another 35.5% improved after 6 months of pelvic floor exercises (Dorey G et al., BJU Int, 2005) [3]
Key takeaways
Kegels strengthen the muscles that control urine, stool and erections.
Find them by imagining stopping your pee or holding in gas.
Squeeze 5 seconds, relax 5 seconds, 10 times, three times a day.
Most men see results in six to eight weeks.
Don't do Kegels with a Foley catheter in place.
What are Kegel exercises for men?
Your pelvic floor muscles stretch like a hammock from your tailbone to your pubic bone. Your urethra and rectum pass through them. Like any muscle, they can weaken with age, surgery or health conditions. Kegel exercises, also called pelvic floor exercises, make them stronger. Sources: [1]
Benefits
Most men notice changes after six to eight weeks.
Less urinary incontinence, including after prostate surgery.
Better bowel control in fecal incontinence.
Relief from pain and swelling with prostatitis or an enlarged prostate.
Better ejaculation control and stronger orgasms.
Possible help with erectile dysfunction. Sources: [1, 2, 3]
How to find the right muscles
Ask your provider to check your technique.
Imagine stopping your pee midstream or holding in gas.
Tighten the muscles that lift your scrotum.
To check, place a finger in your rectum; you should feel it tighten and lift.
Your buttocks and inner thighs shouldn't move. Sources: [1]
Ask your provider to teach you the right technique before you start. Sources: [1]
How to do Kegels
Count out loud so you don't hold your breath.
Sit, lie on your back or lie on your side.
Squeeze your pelvic floor muscles for about five seconds. Count out loud so you don't hold your breath.
Relax for five seconds.
Repeat 10 times. Stop if your muscles get tired.
Do three sessions a day: morning, afternoon and evening.
Work up to 10-second squeezes with 10-second rests. Sources: [1]
Stage | Squeeze | Relax | Daily goal |
Starting out | 5 seconds | 5 seconds | 10 reps, up to 3 times a day |
Building up | 10 seconds | 10 seconds | 10 reps, 3 times a day (30 total) |
Sources: [1]
Risks and tips
Kegels are safe when done correctly.
Don't do them with a Foley catheter in place, since it can cause bleeding or bladder spasms.
Overdoing them can make muscles too tense and worsen symptoms.
Pain in your back, belly or head usually means you're using the wrong muscles or holding your breath.
A few correct Kegels are better than many done wrong. Sources: [1]
Results
Symptoms improve gradually, with fewer leaks. Most men notice a difference after six to eight weeks of regular practice. You may need to keep doing Kegels for life to keep the benefits. If you're having a prostatectomy, starting before surgery can help. Sources: [1, 2]
When to call your provider
Kegels cause pain.
You aren't sure you're doing them right.
Your symptoms haven't improved after six to eight weeks. Sources: [1]
Your provider may suggest pelvic floor physical therapy or biofeedback to help. Sources: [1]
Conclusion
Kegel exercises are a simple, free way for men to improve bladder, bowel and sexual function. A few minutes a day, done correctly and consistently, can make a real difference within a couple of months.
Keep learning: read about stress incontinence and urge incontinence.
Frequently asked questions
What are Kegel exercises for men?
Exercises that strengthen the pelvic floor muscles.
How do I find my pelvic floor muscles?
Imagine stopping your pee midstream or holding in gas.
How many Kegels should I do a day?
10 squeezes, three times a day.
How long should I hold each squeeze?
Start with 5 seconds and work up to 10.
How long until I see results?
Usually six to eight weeks.
Do Kegels help erectile dysfunction?
They can. In one trial, 40% of men regained normal erections.
Do Kegels help after prostate surgery?
Yes. They help men regain bladder control faster.
Can I do Kegels with a catheter?
No. Wait until the Foley catheter is removed.
Can Kegels be harmful?
Overdoing them can make muscles too tense; stop if they hurt.
Can I do Kegels anywhere?
Yes, sitting or lying down, and no one can tell.
Related Reading
Urinary Incontinence: Symptoms, Causes, and Treatment Options Explained bladder leakage and its causes.
Stress Incontinence: Symptoms, Causes, and Treatment Options Explained leaks when you cough, laugh or lift.
Urge Incontinence: A Comprehensive Guide to Symptoms, Causes, and Care a sudden, strong need to urinate.
Fecal Incontinence: Symptoms, Causes, and Treatment trouble controlling bowel movements.
Urinary Incontinence: The Complete Guide to Regaining Bladder Control a full guide to bladder control.
References
Cleveland Clinic. Kegel Exercises for Men: Benefits & How To Do Them. Cleveland Clinic. Last updated January 28, 2025. https://my.clevelandclinic.org/health/treatments/22211-kegel-exercises-for-men
Fernández RA, García-Hermoso A, Solera-Martínez M, et al. Improvement of continence rate with pelvic floor muscle training post-prostatectomy: a meta-analysis of randomized controlled trials. Urol Int. 2015;94(2):125-132. PMID 25427689. https://doi.org/10.1159/000368618
Dorey G, Speakman MJ, Feneley RC, et al. Pelvic floor exercises for erectile dysfunction. BJU Int. 2005;96(4):595-597. PMID 16104916. https://doi.org/10.1111/j.1464-410X.2005.05690.x
Medical disclaimer
This article is for general education only and does not replace advice from a qualified healthcare professional. Talk to your doctor about your own diagnosis and treatment, and seek emergency care right away for severe or sudden symptoms.
Comments