Kegel Exercises for Men

  • Medical Author:
    Kevin C. Zorn, MD, FRCSC, FACS

    Dr. Kevin Zorn is a dual-board-certified (US and Canada), minimally-invasive uro-oncology, fellowship trained urologist at the University of Chicago. His main focus of clinical and scientific interest is in the surgical treatment of renal and prostate cancer. He is also an expert in performing surgery with the DaVinci Surgical Robotic System to manage localized prostate cancer and small renal masses. Dr. Zorn studied medicine and urology at McGill University in Montréal.

  • Medical Editor: William C. Shiel Jr., MD, FACP, FACR
    William C. Shiel Jr., MD, FACP, FACR

    William C. Shiel Jr., MD, FACP, FACR

    Dr. Shiel received a Bachelor of Science degree with honors from the University of Notre Dame. There he was involved in research in radiation biology and received the Huisking Scholarship. After graduating from St. Louis University School of Medicine, he completed his Internal Medicine residency and Rheumatology fellowship at the University of California, Irvine. He is board-certified in Internal Medicine and Rheumatology.

View Urinary Incontinence in Women Slideshow Pictures

How can men perform Kegel exercises?

Prior to beginning the exercises, it is important to correctly localize the pubococcygeus muscles. To achieve this, one can simply attempt to stop his urine flow midway through. The muscles allowing for the pause in urination are the ones targeted by the Kegel exercises.

There are many different techniques that can be used to efficiently strengthen one's pelvic floor muscles. Women often use Kegel balls or Kegel weights to perform the exercises, but those are unnecessary for men.

The first technique requires a contraction of the anus muscles as if trying to hold in gas. The feeling of a pulling or lifting sensation on the anus tells you that you are performing the exercise correctly.

The second requires the use of a mirror in order to observe the movement of your penis vertically without moving the rest of your body. An elevator analogy can be used to illustrate the exercise. The anus, in this case, can represent an elevator. The goal of the exercise is to bring up the elevator over five seconds to its maximal level and then to bring it gradually back down to the resting level.

The techniques are interchangeable. Men can perform a different technique each day. However, the important thing is to always use only the pelvic muscles. When men first start performing these exercises, they may use other muscles to help them. Often, they may use their abdominal or gluteal maximus (buttocks) muscles. It is thus important to become aware of which muscles are being contracted. It is also important to avoid holding the breath or crossing the legs.

Arguably, one of the strongest points of Kegel exercises is that they can be performed anywhere without anyone but the participant noticing. Unlike typical core exercises for men requiring sit-ups, planking, or other unusual positions, Kegel exercises can be performed during a variety of activities such as shaving, sitting at one's desk, or even while driving. This feature allows them to be universally accepted by men.

Medically Reviewed by a Doctor on 3/11/2015
VIEW PATIENT COMMENTS
  • Kegel Exercises for Men - Benefits

    What benefits have you noticed from performing Kegel exercises?

    Post View 1 Comment
  • Kegel Exercises for Men - Results

    When did you start to notice results from performing Kegel exercises?

    Post View 1 Comment
  • Kegel Exercises for Men - Routine

    What routine do you follow while performing Kegel exercises?

    Post

Health Solutions From Our Sponsors