In 30 seconds…
Kegel exercises work the muscles in your pelvic floor. Whilst you might have heard of them primarily for women, Kegel exercises for men are a thing too – and a thing that are well worth your attention at that. Kegels are not penis exercises, strictly speaking. However, they do have proven benefits for erectile dysfunction, premature ejaculation, and incontinence. If you are looking to improve your penile function, Kegels are one of the simplest ways of doing just that.
You’ll probably associate Kegels, or pelvic floor exercises, more with women. However, you’d be wrong to think there’s no such thing as Kegel exercises for men.
These “penis exercises” – although that’s actually anatomically incorrect – are in fact becoming ever more common in guys too, as they’re thought to be useful for treating erectile dysfunction (ED), incontinence, premature ejaculation, the strength of orgasms, and more besides. Not a bad haul for such a modest little exercise really.
But the important question is, do Kegel exercises for men actually work? And, if so, how do you do them? That’s what we’re looking at in this article.
What Are Kegels?
Kegels are the familiar name for the less catchy-sounding pelvic floor muscle training, or PFMT, exercises. They are exercises that work the pubococcygeal muscles, which are found on the pelvic floor. Both men and women have these muscles – so it’s wrong to call Kegels “penis exercises”, as some do.
These pubococcygeal muscles support the organs in your pelvis, like your urethra, bowel, and bladder, making sure that they all function as they should. However, like all muscles that aren’t constantly used, these pelvic floor muscles can get a bit flabby; over time, they can become stretched and weakened, potentially causing these organs’ functions some problems.
This is where Kegels come in. Kegel exercises for men and women strengthen these muscles. Whilst they were originally designed as a way to help women improve the strength of their pelvic floor after giving birth, they have a number of benefits for men too.
What Are the Benefits of Doing Kegels?
The avowed benefits of Kegel exercises for men are many, ranging from improved orgasms to more upright erections. However, as you may well know, not everything you read on the internet is true: Kegels might not offer the miracle cure for all possible ailments.
However, there is serious scientific support for a number of benefits of Kegel exercises in men. These include the following:
- Kegels help to improve the symptoms of ED. A study found that, after six months, Kegels improve erectile function in over 70% of men.
- They improve the staying power of men who experience premature ejaculation. After twelve weeks, over 80% of men with severe premature ejaculation improved their performance significantly, another study found.
- Kegels help to tackle urinary incontinence, particularly in men who have undergone prostate surgery, studies have shown.
Unfortunately, the enthusiastic claim that Kegels can improve male orgasms does not seem to have yet been confirmed. Whilst there is a lot of noise that penis exercises can make orgasms even better, studies have only found “weak evidence” that orgasmic function improves after Kegel exercises in men.
Do Kegels Actually Work?
Whilst it might seem too good to be true that simple exercises can improve your penile function, you better believe it: Kegel exercises seem to really work.
Let’s look again at the effect of Kegel exercises in men experiencing erectile dysfunction. In the study referred to above, Kegels improved erectile function in over seventy percent of men after six months. However, if we break the figures down further, we can see something even more impressive. 40% of men actually regained normal erections after six months, whilst 35.5% improved their erections.
Another study into pelvic floor exercises and ED found similar results, with nearly half of the men involved in the study seeing increased penile function after Kegels. So, do Kegel exercises for men actually work? It seems like they do. And one of their most significant effects is for improving ED.
How Do You Perform Kegels?
Performing Kegels is straightforward, if not exactly easy to begin with. The beauty of these “penis exercises” is that, unlike working on your other muscles, you can do them at any time and at any place – and no one will notice.
The first task is to find those pubococcygeal muscles that you will be working – and the best time to do this is when you are urinating. Stop the flow and release it again, stop it and release it. When you do this, these are the pubococcygeal muscles that are engaging. They’re the same muscles that you use to prevent yourself from passing wind – and you should notice your testicles lifting as you tense them.
Try not to engage other muscles whilst you are doing it. If your abs tense, or your bum cheeks or thighs, you’re misplacing your energy. Focus just on that one contraction – and remember to breathe.
Once you’ve identified the right muscles, get flexing. Contract them and release them. This is a basic Kegel exercise, and you’re doing well if you can contract the muscle for five seconds the first time you try. Contract for five seconds then release for five. Do ten or twenty repetitions of this, two or three times a day, slowly building the length of each contraction.
That’s it, really. As you get more comfortable with them, try to add a bit of variety. Perform them in different positions – standing, lying down, or sitting – and in different numbers and speeds of repetitions.
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Kegel exercises for men work – although they don’t necessarily achieve everything that is claimed for them. Fortunately, though, there is very strong evidence that Kegels do help with ED, with premature ejaculation, and with incontinence. Even if they don’t improve your orgasms, these are surely enough reasons to perform such a simple exercise anyway.
Practising Kegels is easy, discreet, and comes with no risk. When the benefits are this good, it may well be worth your time.