This article was co-authored by Michele Dolan. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.
This article has been viewed 185,941 times.
If you do Kegel exercises on a regular basis, then you can substantially strengthen your pelvic floor muscles. By having strong pelvic floor muscles, you may be able to reduce urinary and bowel incontinence and improve your sexual health.XResearch source Before you begin practicing the exercises regularly, you must learn how to do them correctly. If you are unsure, then contact your doctor. Like any exercise, start out slowly and gradually increase your stamina over time.
Part 1Part 1 of 3:Performing the Core Exercises Correctly
- 1Stop urination mid-flow. While you are urinating, attempt to stop and start your urine stream. The muscles you use to do this are your pelvic floor muscles. These are the muscles you are trying to target.XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source
- This method should only be used to find your pelvic floor muscles. It is recommended that you do not stop and start your urine flow regularly as this may cause a urinary tract infection.
- 2Squeeze your anus muscles. Contract the anus muscles you normally use to prevent yourself from passing gas, or to hold in a bowel movement. These muscles are your pelvic floor muscles. To perform the exercise correctly, contract and release your anus muscles repeatedly.XResearch source
- You know you are performing the exercise correctly when you feel a lifting or pulling sensation on your anus.
- 3Use a mirror to make sure you are focusing on the correct muscles. Stand in front of the mirror. Try to lift your penis vertically while keeping your buttocks, abdominal and thigh muscles still. Use the mirror to focus on the pelvic muscles and to detect the use of any other muscles. Do this exercise repeatedly in front of the mirror.XResearch source
- If you notice yourself tightening your buttocks, thigh or abdominal muscles, then stop the exercise and try again.
- 4Contact your doctor. Do this if you are having trouble targeting your pelvic floor muscles. Your doctor will be able to work with you and give you techniques to target these muscles. In some cases, doctors may use a technique called biofeedback training to help their patients isolate their pelvic floor muscles.XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source
- Biofeedback training involves inserting a small probe in your rectum as you attempt to contract your pelvic floor muscles. This helps the doctor see which muscles you are using and how to target the correct ones.XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source
Part 2Part 2 of 3:Practicing the Exercises
- 1Do the exercises while lying down. Lie down on a mat or your bed. Contract and hold your pelvic floor muscles for five seconds. Do this without contracting your buttocks, abdomen or thigh muscles. Then relax them for five seconds and repeat the exercise.XResearch source
- Because it is easier to do Kegel exercises while lying down, start out by doing them this way first if you are a beginner.
- 2Practice them while sitting up or standing. Do this once you have perfected the movement while lying down. Sit up straight in a chair or stand in front of a mirror. Contract and hold your pelvic floor muscles for five seconds. Then relax them for five seconds and repeat the exercise.XResearch source
- 3Do the exercises during routine tasks. Each time you do a routine task, such as shaving, brushing your teeth, or sitting at your desk, practice contracting and relaxing your pelvic floor muscles. You can also do these exercises while reading or watching TV, for example.XResearch source
Part 3Part 3 of 3:Working Up Your Stamina
- 1Start with five reps. When you first start doing the exercises, start out slowly by doing only five reps at a time. Do a set of five reps twice a day; for example, in the morning and at night. Do this every day.XResearch source
- Remember to breathe while you are performing the exercises. If you are having trouble synchronizing your breathing with the exercises, then count to five as you contract and hold your muscles.
- 2Add five more reps and a set. Do this after a week. So, on your second week, do a set of ten reps three times per day. You can do them in the morning, during your lunch break, and before you go to bed. Do this five to seven times per week.XResearch source
- For example, contract and hold your pelvic floor muscles for five seconds and then relax them for five seconds. Do this ten times, three times per day.
- 3Have an end goal of 20 reps. Eventually you should work up to a set of 20 reps three to four times a day, i.e., 60 to 80 individual exercises per day. Do this by adding five new reps and a set each week until you reach your end goal.XResearch source
- Try doing a third while lying down, a third while sitting and a third while standing up.
- Depending on your pace, it takes about six weeks or more to strengthen your pelvic floor muscles.
- QuestionCan it solve erectile dysfunction?Top AnswererErectile dysfunction can be caused by any number of things, so don't get your hopes up that simply doing Kegels will solve your issue. It certainly will help, but there's no guarantee that it will magically go away. See a doctor when in doubt.
- QuestionDo Kegel exercises increase sexual stamina?Top AnswererYes, but only slightly. It gives you more control over your pelvic muscles, but nothing can stop the onrush of ejaculation after the point of no return.
- QuestionI'm a man, and cant locate my pelvic floor muscles. Any help?Top AnswererNext time you go to the toilet, try to stop the flow of urine, or the evacuation of feces. The muscles you use to do that are the muscles in your pelvic floor. You can also pretend to do that right now.
- QuestionDo exercises develop the penis?Community AnswerYes, Kegel exercises can develop the performance of the penis.
- QuestionWould Kegel exercises extend my time until ejaculation?Top AnswererKegel exercises give you a slight amount of additional control over your pelvic muscles. But when the time comes to ejaculate, nothing can stop it. This does indeed mean you can somewhat delay your ejaculation, but not for hours. Ejaculation is the result of a complex and intricate interplay of dozens of hormones, stimulation, mindset, etc. Muscle control is just one of those factors.
- QuestionIt is good doing kegel exercises for bachelors?Community AnswerYes it is, it doesn't change whether you are a bachelor or not. Keep at it.
- QuestionHow do I reduce the buttocks using floor exercises?Top AnswererIt is not possible to tell your body where you want it to remove fat; for example, doing push-ups does not reduce only arm fat. If you take in more calories than you burn, the body stores this energy as fat, usually first around the abdomen, then also waist, legs, arms, neck, chin, etc. If you burn more calories, the body will convert this fat back to energy, usually from all reserves more or less simultaneously, with the abdomen coming last. So, to reduce the buttocks, do cardio, eat well, sleep well, drink lots of water, burn more calories than you take in.
- QuestionCan kids do Kegels?Top AnswererSure, why not. As with everything, do it in moderation. But the more they learn to control their muscles, the better it is.
- QuestionI find it difficult to breathe while performing the exercise. Any advice?Top AnswererBreathing is semi-automatic, so if we don't do it consciously, our body does it for us. Try doing Kegels to music, to the beat of Stayin' Alive by the Bee Gees, for example. Contract, relax, contract, relax, to the beat. Next, add in your breathing. In, contract, relax, out, contract, relax, in...
- QuestionDoes Kegel exercises increase penis size?Community AnswerNo, they do not.
About this article
To do Kegel exercises as a man, start by trying to stop urinating mid-flow so you can feel your pelvic floor muscles. You should also try to contract your anus muscles, as if you’re holding in gas or bowel movements. Once you know what your pelvic floor muscles feel like, practice contracting them, holding them for 5 seconds, and then releasing them. When you first start practicing, do the exercises lying down, since this will make it easier. After you’ve got the hang of the exercise, you can do it sitting or standing too. At first, practice contracting your pelvic floor muscles for 5 reps twice a day, such as in the morning and at night. Then, after a week, increase your exercise to 10 reps 3 times a day. Keep adding 5 reps and a set each week until you’re doing 20 reps 3 or 4 times a day. For more tips from our Personal Trainer co-author, including how to incorporate Kegel exercises into your daily routine, read on!