6 Surprising Benefits Of Kegel Exercises For Men

So you’re thinking about doing kegel exercises? Before getting started, you might find it a helpful motivator to know all the benefits the exercises might bring you.

For most guys the main reasons to do kegel exercises are to help with ejaculation control or stronger erections. However, there can also be some surprising extra rewards for your hard work.

Some guys do get kegels wrong and instead of reaping the benefits make things worse for themselves. So when you decide you’re ready to try them out, you can find accurate instructions in my guide to kegel exercises.

1. Ejaculation control

This is perhaps the most well-known benefit of doing kegels: helping guys deal with premature ejaculation. Training the PC and BC muscles can help by enhancing your ability to hold back from ejaculating just before the point of no return.

When you find yourself reaching that point during sex, you can squeeze the BC and PC muscles to prevent yourself from climaxing. So in some ways it can be seen as a last line of defense. This then buys you time to rest, change positions or take whatever action you need to delay your orgasm before continuing to have sex.

2. Learning to relax the right muscles during sex

Doing kegels can sometimes make things worse for men when they have sex. This is usually because they think they should be doing kegels constantly while having sex, but this actually leads to quicker climax.

The problem is, men often don’t realise that the kegels they do in training should only be used just before they orgasm. Up until that point, they should do the opposite and try to keep the pelvic floor muscles relaxed.

It’s becoming more widely known that you’ll last longer if you relax the pelvic floor muscles while having sex. Use normal Kegels only as a last defense, and you’ll find you have 2 different ways to control ejaculation.

One of the ways to learn to keep the pelvic floor relaxed is by doing contrary exercises. For more on this, have a look at my article discussing how to do reverse kegels.

3. Improving erection strength and size

Doing kegels actively pumps more blood into the penis. This can then have the following effects on your erection:

  • You may find you have a bigger erection.
  • You may have a harder erection.
  • You might be able to get it up easier by actively pumping blood into it. This can be particularly useful for men who find they lose an erection when trying to put a condom on. It may also help men who suffer from erectile dysfunction.
  • You may also be able to keep your erection for longer, perhaps even reaching the fabled level of male multiple orgasms.

4. Improve the force of ejaculation

  • Some men have found that they have a larger volume of ejaculation after developing their pelvic floor muscles.
  • Some men find one of the surprising benefits is that they can ejaculate further. It doesn’t exactly serve a practical purpose, but fun nonetheless and good for the ego.

5. More intense orgasms

  • Strengthening your pelvic floor muscles can result in you having more powerful orgasms.
  • If you can stop yourself ejaculating but still orgasm, you may be able to have male multiple orgasms during sex.

6. Help with incontinence and leaks

One of the kegel exercise benefits not related to sex, but still very useful for some men is that it can help with incontinence. This is because you use the same muscles for kegels as you do when trying to hold in urine.

Some men may dribble after they finish urinating. Others may leak when they laugh, sneeze or strain themselves. Strengthening the right muscles through kegels can help prevent this from happening.


49 CommentsLeave a comment

  • Thanks for a great article! I’ve been doing kegels for some time. Im in no rush, but how much training would you say is needed to see improvements? I understand that there problably are individual differences, but a hunch, maybe? Can I train too much, for example?

    • Hi Thomas
      You’re welcome! You can train too much, which is why I always recommend erring on the side of caution and not doing them every day, and keeping the sessions shortish. There’s no need to keep practicing them every time you’re sitting or the thought pops into your head. Just a few minutes at a time is enough. You should see some strength building within a couple of weeks.

  • Hi Ethan,
    I’ve started doing kegel exercises, but am not sure whether, i’ve located the right muscle, coz when I stop the flow of urine, it only hurts in the penis, is there a number of second to hold them in order to feel the right muscle?? Thnx

    • Hi Fred
      When you try to stop the urine, don’t squeeze too hard that it hurts. You only need to do it for a couple of seconds to help give you an idea which muscle to use.

  • when I start romancing and about to insert my penis into her, then I start releasing, I mean I ejaculate fast in about 2-30minutes…Can you help me out

    • Hi there
      If you ejaculate in 2-3 minutes, you probably need to either try a desensitizing spray, or learn to control your arousal levels with natural techniques – or both! Take a good look around this site as there are plenty of articles to help you learn about these options.

  • I fell four stories and among other organs my bladder exploded. I have leakage i am hoping that if i start my kegal reps start helping. Also i have to pee every half hour even if nothing comes out barely.

    • Hi Lucky
      Wow, that sounds horrible! It’s amazing you survived, so I can understand your choice of name here! Hopefully the kegels will help a bit – did your doctor recommend you try doing them?

  • Hi Ethan,

    I have been having ED since my teenage and it was worse when I got married. I have been using pills to get the erection (in last 6 years the quantity of pill increased from 1/3 to 1 pill before sex). The erection also does not last longer, I have to keep on pumping to maintain it. I have PE as well, but it was not as bad when I got married 6 years back as it is now. I very rarely have the desire to have sex which makes my wife fight with me.
    For how many months should I try to get a good erection and control my PE. Also, what should I do to have sexual desire, especially to have a good romantic chat with my wife which she has been requesting since I get married?

    Many thanks.

    • Hi there
      It sounds like you have different issues going on for you. It’s not surprising that you don’t feel too keen on sex when you have to cope with these problems. Personally, I don’t think there’s a time limit on how long you should try and work on your sex life. For me, it’s a process that has no end – everyone should work on improving their sex life, throughout their entire sexually active life!
      Have you spoken to your doctor about it recently? Perhaps they can suggest something new for you? There are often new medications, techniques and products coming out, so it’s worth keeping a regular eye out for new ideas.
      As for your libido, well that’s a tricky one! Some people say that staying fit, exercising regularly and eating a good diet can help a lot. As can reducing unhealthy things like smoking, alcohol, sugar etc. And if nothing else works, there are pills which can help with libido too.
      My advice is to keep trying new things, and see it as a personal challenge to overcome – try to view it more positively rather than as a massive problem. If you love your wife, and she wants more sex, then I think it’s good to try and get into a “team spirit” kind of relationship where you work on this together. Talk to her about it and how you feel and see what fun things you can both try to improve things for the two of you.

  • hey there, thanks. now i can feel free while masturbating. i can reach climax and scream off the top of my lungs. this is the real deal.

    • Hi John
      You’re welcome – I’m glad to hear you feel free to enjoy yourself. I hope your neighbors don’t mind though;-)

  • hi. i have been doing these exercises off and on with the result of larger loads at ejaculation. i’m also able to do something odd. i reach the edge of climaxing and pull out. i ejaculate without feeling an orgasm. after maybe 20 seconds wait i have control and can continue having sex. it adds a very different feeling as my semen has shot into her somewhat and pushing more in gives the feeling of a slippery yet gripping sensation. when i do orgasm its so much more intense

    • Hi Shawn
      Yes, having good kegel control can result in some unexpected results. Though usually, the effect in the case you describe would be to orgasm without ejaculating, not the other way round. But I guess if it is resulting in your having more control again and a more intense orgasm later, it’s no bad thing.

    • Hi James
      I don’t know to be honest. I know they can be used to help with incontinence and dribbling after prostate treatment, but how much they can help with sexual issues, I don’t know. It might be worth trying though!

  • I have tried doing this but how do I know if doing it properly and not just flexing some other muscle? I tried the stop urinating mid flow test but can never do it? How can I really know if im doing the kegels right?

    • Hi Ronell
      I think if you weren’t able to stop, or at least reduce the flow of urine, then you’re probably not targeting the right muscles – unless they are very weak. I would keep trying when you go for a pee to see if you can find the right muscle to stop the flow.

  • Hi Ethan,

    I have a question. When I’m masturbating, I feel if I press my penis down, and kegel, that I will ejaculate very quickly. The problem is, many times I involuntary kegel, and I can just feel, and just like it say’s in one of your articles, that the kegel’s cause me to ejaculate very quickly. How do I get rid of these involuntary kegel’s?

    • Hi there
      That’s a tricky one. I think there are two possible self-help approaches.

      One is to tackle it by doing kegels. You can make sure you do reverse kegels in practise to help stop any tightness in the pelvis. And then if you feel an involuntary kegel happening when masturbating, try to control it with a kegel hold for a couple of seconds, then release. You may find that by doing that, it helps stop the involuntary ones.

      Secondly, it may be that the involuntary kegel is a reflex from masturbating too quickly. In which case, I’d slow things right down. Try to do that start and stop technique, breathe deeply and slowly when you masturbate and really focus on keeping your physical arousal at a lower level.

      I can’t guarantee these ideas will work, but it gives you something to try at least!

      • Thanks for your answer! But by ”try to control it with a kegel hold for a couple of seconds”, do you mean a reverse kegel hold? Or a regular kegel hold?

        I’m just not sure if I should regular kegel at all, cause to me it seems (not sure) that it would make things worse, cause I feel like my pelvic muscle is too tightened already, and that I should focus all my attention on reverse kegel’s.

        The second part also makes sense to me, thanks for that. I’m doing the start and stop technique (edging right?), and the slow breathing. But by slowing things down, do you also mean the speed of jacking off with my hand? That I should just make slower movements? I hope you understand me, my English isn’t perfect and its difficult for me to explain myself.. Take your time with answering, I really appreciate all the work that you are doing!

        • Hi again
          You’re welcome – glad you found it helpful.
          I meant to do a normal, regular hold for a couple of seconds. My thinking is that if an involuntary spasm happens, perhaps by doing a regular kegel – for a short time – you might be able to change the spasm, and control it.
          But generally, you’re probably right. It would be better to do reverse kegels to try to relax the area overall.
          And yes, I meant slowing things down with your hand, both the speed and your general mental attitude towards it.

  • Dear,
    After enlarged prostate, can kegel exercise shrink the prostate to original size over a period of time? Without surgery?

    • Hi Umesh
      According to some medical websites, it is possible that kegels can help with incontinence due to an enlarged prostate. But I’m not sure if that’s because they actually help shrink the prostate or not! I think maybe that’s a question to ask a doctor or urologist. One piece of advice which is often given though is that exercise in general can help avoid an enlarged prostate. But really, if you have a medical condition, it’s important to get professional advice.

  • Can it help to recover from overmasturbation and hypogonadism in teenage…I just turned 20 and have PE..hope I get a good answer for this also LOW TESTOSTERONE..Thanks!!

    • Hi there
      In terms of recovery from masturbation, I think it is possible to change the way you do things to help with the PE. The hypogonadism aspect is something only your personal doctor would be able to help you with I’m afraid.

    • I’m not sure if it will help with that specific condition. But generally they are thought to be able to help with erection strength. So you could always give it a go and see what happens!
      All the best

  • Wow…who would have thought something as simple as squeezing your pc muscle would have such a range of effects!

    • Hi Craig
      Yes, it’s pretty amazing when you think about it. I remember being very surprised by one or two of these when I first read about them.

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