Kegel Exercises For Men To Strengthen Their Pelvic Floor

Being a man, you will put more focus on enhancing your muscles while working out rather than losing weight. But it doesn’t mean that you don’t have to focus more on your pelvic area or to provide enough support to your reproductive system. Whereas you need to consider every part of your body to strengthen your overall body. Because you will not eternally remain the same, and you will eventually notice that you lose strength in various areas of your body, as you age.  

One of the major issues both men and women face after reaching a particular age is losing  their control over various parts of  their body. They even  feel it difficult to do the basic activities like peeing. It is just because they would lose the strength of their pelvic floor muscles. But in women, this condition can occur a bit earlier, after child birth. 

Kegel Exercises For Men To Strengthen Their Pelvic Floor

Following kegel exercises will be better for you to strengthen the muscles in and around your pelvis. Besides, you will get improved blood speculation towards your groin and make you active while making love with your partner. Moreover, you will enjoy better orgasm, as well as both erections and ejaculations. 

Kegel Exercises For Men To Strengthen Their Pelvic Floor

What Are Kegel Exercises?

Kegel exercises are simple forms of exercises that don’t involve any type of equipment or a certain pose to perform. All you have to perform them is to clench and release your pelvic floor muscles. Performing them regularly will strengthen the muscles in and around your pelvis. 

Anatomically, the pelvic floor  consists of a set of muscles and tissues that are arranged in a hammock at the bottom. And this grail like structure holds your organs intact. If the muscles in your pelvic floor lose their strength, you will suffer with many issues like losing your control over your bladder and bowels. And this is exactly when you need to follow a routine of kegel exercises as they will help you to regain the strength of your pelvic floor. 

Kegel Exercises For Men To Enhance Themselves

Kegel exercises are too simple to perform. And it is the best part you will notice  while performing them. You don’t need to schedule the time, or arrange your exercise mat before you do them.  Which means, wherever, or whenever, you can comfortably do the kegel exercises without any hassle, even when you are in line to get the movie ticket. 

Performing Kegel Exercise

To do the basic kegel exercise, you need to know which muscle group you need to9 contract and release. This  will ensure you are putting your focus on the right area. And for that you can try something while you urinate. Next time you urinate, try to stop the flow forcefully before you vacate your bladder. Then you will surely notice which muscle or muscle group in which you are focusing on. 

How To Do?


Once you could identify which are your pelvic floor muscles, you can start practicing it. 

  • Take  any of the comfortable positions, either by standing or sitting.
  • Now tighten your pelvic floor muscles asif you are trying to stop the urine flow. 
  • Remain in this position for five seconds.
  • Now release the pelvic muscles.
  • Repeat the same 10-20  times.
  • Do these three to four times in a day to get best results.

Things to remember: 

  • Never push down. You need to squeeze these muscles all together tightly as if you are lifting them.
  • Don’t try to hold your breath 
  • Don’t push the muscles in other areas.
  • Gradually extend the time of holding your pelvic muscles. 


  • While sitting, move away from the back off your chair 
  • Lift your chest
  • Shorten or withdraw your penis inwards your body
  • Now hold this position for about five seconds and repeat 10-20 times.

Once you are done with contracting and releasing your urinary pathway and the muscles around your penis, it’s time to do the same with the muscles around your anus, the back part of your pelvic floor.

  • Sit in a chair keeping your back straight
  • Now contract the back part of your pelvic floor as if you stop gas from passing. 
  • Squeeze your anus tight.
  • Try to remain in this pose for about five seconds and then relax.
  • Repeat it for 10 – 20 times 
  • Continue following it three to four times per day.

Things to keep in mind:

  • You should tighten the muscles around your anus, but your buttocks should stay relaxed. You will be moving up and down while doing it. 

Performing kegel exercises will bring a lot of benefits in men. It can help them to get relief from their incontinence after undergoing a prostate surgery. These simple moves can also be done to have cointroil over an overactive or underactive bladder as well as to enhance their sex life.

Men may develop sexual dysfunctioning and seek the help of supplements to get rid of them. But in many of the cases, performing kegel exercises can help them a lot. To be precise, they will  improve their erectile function, have contriol over ejaculatiuon and enjoy intense orgasm. Besides, it can cure chronic prostatitis or chronic pelvic pain syndrome, a condition which many men are struggling with. 

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