Kegel Exercises For Men: The Complete Guide

In this step by step guide, you’ll find out exactly how to do kegel exercises. I’ll be suggesting a 4 week kegel routine you can practice, and also answering the most commonly asked questions.

You’ll learn exactly how kegels work, with an emphasis on developing better ejaculation control. But you can also adapt the same exercises for other issues such as improving erection strength or incontinence.

Importantly, I’ll also discuss how to put the training into action during sex. This is a key point as doing kegels continuously during sex can make you ejaculate even faster, which obviously isn’t what you want.

Part 1: background information

What are Kegel exercises?

Kegel exercises are the act of intentionally tensing or relaxing the muscles of the pelvic floor, which is why they are often referred to as pelvic floor exercises. Developing both strength and control of this muscle group can help with premature ejaculation.pelvic floor muscles diagram

Technically, there are three main muscles which are targeted by doing kegels:

  • Pubococcygeus muscle (PC)
  • Bulbocavernosus muscle (BC)
  • Iliococcygeus muscle

Many online sources of advice only talk about the PC muscle, but it’s really the BC muscle which is most important.

The rather annoying thing is that it can take quite a long time to develop a finely tuned understanding to isolate the correct muscles when doing kegels.

At first it may just seem like one large and weak muscle, and that’s totally normal when you start out. In time you’ll hopefully get better at pinpointing the right muscles.

How do I know if I’m using the right muscles?

Everyone knows how to flex their arm or chest muscles, for example. But tensing your PC or BC muscle isn’t something you exactly do in front of the mirror, and the visible results are far more subtle anyway.

Perhaps the easiest explanation is that the muscle you use is the same as the one you use when stopping yourself from urinating mid flow.

So if you go to the toilet, try to contract the muscle at the base of your penis to stop the flow. If you can do it, or even just reduce the flow, you’ve found the right muscle.

If this still doesn’t make sense, there are other ways to be sure you’re using the right muscle. Take a quick look at my explanation of how to locate your pelvic floor muscles if you like and then come back.

Aren’t there different types of kegels?

When you see the training program, you’ll notice there are different types of kegel exercises. You still use the same muscle, but just training it in different ways, for example:

  • Quick pumps or squeezes – when you contract or squeeze the muscle fast and then release. You can then do lots of these in quick succession.
  • Holds – contract the muscles and don’t let go for a certain amount of time.
  • Reverse kegels – instead of contracting, you actively relax. It’s almost like the pushing feeling you would have when squeezing out urine, or even a number two. More on that later.

When, where, how often and how many to do?

Many websites say can do kegels whenever and wherever you want. And that you can do them as often as you like. However, I think this isn’t entirely correct advice.

Yes, you can do kegels in any place you feel comfortable, though it’s best to start in a private space so you can concentrate.

The important thing to remember is that they aren’t that different from other muscles; if you push them too hard, you can end up with tense or sore muscles.

When I first started doing kegels, I wasn’t told this and did them in vast quantities. And although I didn’t have any problems, some guys have written to me saying that they’ve over trained their pelvic floor muscles.

For this reason it’s best to start out doing them every other day. Once you’ve built some strength and tone you can do them more often. But even then you should always rest at least 1 or 2 days a week.

And there’s no need to do thousands of them every session. You wouldn’t do that to your arms or chest, so there’s no need here either.

When should I actually do kegels during sex?

An essential point to understand is that when you have sex, you shouldn’t be doing strong kegel holds or pumps. It might sound strange, but this can actually make you ejaculate even quicker.

Kegels are in fact a ‘last line of defense’ to hold back ejaculation.

If you feel yourself getting too aroused, or reaching the point of no return, ideally you should take some other action, such as changing positions for example.

But if you fail to take action quickly enough, or you’re taken by surprise by your own arousal, then doing a kegel squeeze can help stop you ejaculating.

Then once your arousal subsides a little, you can rest, change positions or do whatever else you need to recover. Kegels are therefore not a single solution to premature ejaculation.

In fact, during sex you should be doing the opposite of the strong kegel hold: you should try to keep those muscles relaxed. That’s why it’s important to balance your exercise routine with reverse kegels and relaxation in general.

The key is to develop a balanced control of your pelvic floor muscles.

Part 2: a kegel routine

I know from the comments and emails that many guys are looking for a precise kegel exercise routine to follow. The truth is that as long as you don’t overdo it, you can make your own routine up really.

The following routine comes from my personal practice, and is based on a combination of experience, research and feedback from readers.

If you feel the routine is too hard, just reduce the sets and times to suit you and build up slowly. You may also find it helpful to speak to a medical profession first, especially if you have any medical conditions. Ask them if doing pelvic floor exercises will be safe for you.

Finally, in the exercises I refer to just the BC muscle, because it’s the one most involved in ejaculation control at the point of no return.

However, when starting out it’s fine to think of the whole pelvic floor as one muscle group if you struggle to isolate that muscle. Even if you’re also contracting the PC muscle, it doesn’t matter as it will help strengthen your pelvic floor as a whole.

 A) Practicing kegel exercises when flaccid

I recommend spending 2 to 3 weeks only practicing kegel exercises when flaccid. You don’t need to try them during masturbation or sex until you’ve done some groundwork.

Note: a reader asked about the word ‘squeeze’ which I use in the routine. You don’t squeeze with your hand, but you squeeze/contract/tighten the muscle using mental control.

Week 1

Do this kegel routine every other day:

  • Squeeze the BC muscle for 1 second and then release. Try to relax for a second when you release. Do this 10 times in a row.
  • Rest for 30 seconds. During this, and every other rest, try to relax the BC muscle and your whole body.
  • Do this first set 5 times. So you do 5 sets of 10 quick squeezes or pumps with 30 second rests.
  • Squeeze and hold for 5 seconds.
  • Rest for 15 seconds.
  • Repeat that step 4 more times. So you do 5 sets of 5 second holds.
  • Squeeze and hold for 10 seconds if you can.
  • Rest for 30 seconds.
  • Repeat that step twice more. So you do 3 sets of 10 second holds.

Week 2

Again, you can do this routine every other day:

  • Do a kegel hold for 1 second, 15 times in a row.
  • Rest for 20 seconds.
  • Repeat those steps 4 more times.
  • Squeeze the BC muscle for 5 seconds, followed by a 15 second rest. Then repeat 5 times.
  • Squeeze and hold for 10 seconds. Rest for 30 seconds then repeat twice.
  • Do quick 1 second kegels 30 times. Rest for 30 seconds and then repeat twice.
  • Squeeze and try to hold the kegel for 30 seconds continuously. Rest and then try again twice more. If you can’t manage 30 seconds, just hold it for as long as you can comfortably.

Week 3

As before, you can do this routine every second day. In between each of these steps you can rest for 30 seconds.

  • Perform a fast kegel squeeze, or pump, 20 times. Repeat this 3 times with a 30 second break between each set.
  • Do a strong kegel squeeze for 5 seconds, 10 times in a row. Try to relax completely for 5 seconds between each 5 second squeeze.
  • Squeeze for 10 seconds, 5 times in a row. Relax for 10 seconds in between each squeeze.
  • Squeeze and hold for 20 seconds, followed by a 10 second rest. Repeat once.
  • Squeeze and hold for 40 seconds, followed by a 20 second rest.
  • Squeeze and hold for 60 seconds, then relax completely.

Week 4 onwards

After 2 or 3 weeks of kegeling every other day, you should have a clear idea of where you’re at. If you found a particular week too difficult, you can repeat it or go back to the week before. There’s no race and it’s healthy to go at a steady pace.

If you made it through and are starting to feel some control, you can get creative and mix your kegel exercise routine up. Maybe one day copy the idea of the first week, then the second practice day use the format from the third week.

You can add length of time to sets, and you can increase the number to complete during the fast ones. It’s really up to you, and muscles generally respond better to variety. So don’t be afraid to experiment a little with your sets and the order of doing the kegel exercises.

B) Doing kegel exercises with an erection

After 2 to 3 weeks of practice when flaccid you can try to do kegels with an erection once or twice a week either instead of, or as well as, the normal practice. Your main kegel routine should still be done when flaccid, even once you’ve been doing it for a long time.

You can practice similar movements as you did before, but with an erection. It’s up to you how many you do exactly and it will partly depend on your ability to maintain an erection while kegeling. But it’s probably a good idea to do less than you would when flaccid.

You can do a couple of sets of 10 to 30 fast pumps, followed by a couple of longer holds of 30 seconds. Then try for a minute if you can.

The main use of the strong kegel hold is stopping yourself from ejaculating during sex. And in my experience, this usually only requires a strong hold of 10 to 20 seconds, maybe a little longer sometimes.

So there’s no need to train yourself to hold it for longer than a minute. If you can do a strong hold for a minute, then you’re probably way beyond what you’d ever actually need to do.

Safety points to consider

1. If you start to feel tense or sore during or after doing kegels exercise, take time off to let your pelvic floor muscles recover.

2. If you have problems getting or maintaining an erection after you start doing kegel exercises, stop doing them. It’s probably a sign you’ve either done too much, or done them incorrectly. So rest for a week or two and see if the problem resolves.

3. Don’t hold the squeeze too tight or you could strain the muscle. It should be tight enough to engage the kegel muscles, but not so tight it takes serious effort and feels uncomfortable.

4. Don’t forget to relax in between sets. This is an important part of getting the pelvic floor muscles balanced. The aim isn’t pure muscle strength, but a balance between strength, tone, control and the ability to relax the muscles at will.

Part 3: Putting it all together

Testing out your hard work

Once you’re confident that you can hold a kegel squeeze comfortably for 30 seconds, it’s time to see if you can hold back ejaculation during masturbation.

You need to have a good understanding of where your point of no return is to be successful. If you do it too early or too late then it won’t work. This can take some practice!

The idea is not to simply keep going whilst holding a kegel and hope you don’t ejaculate. Instead, you should build yourself up to the point where you would ejaculate if you didn’t do the kegel squeezing motion.

As you reach that point, stop what you’re doing and do a kegel squeeze until your arousal level drops down. Getting the timing right is half of the battle; no matter how well trained your muscles are, if you time it wrong, it won’t work.

So don’t lose heart if you have many failed attempts. With some trial and error you should be able to work out how long before ejaculating you need to start the kegel hold.

And then of course if you have a partner, you can try it with them. It may help to ask them to work with you to start with. If you’ve done the start and stop method together already, then this is just another tool to add to that. If you haven’t, I highly recommend starting now.

What about advanced and reverse kegels?

Some websites and guides say that you should work on isolating those various pelvic floor muscles with advanced kegel exercises.

My personal opinion is that there’s no need to stress about developing a perfect ability to isolate them. As long as you’re doing your kegel holds with the same muscle you use to stop yourself peeing, you’ll be fine.

Reverse Kegels are probably more important to learn, though they’re still something of a new concept, and there isn’t much information about them in the medical world.

The main concept behind them is that keeping the pelvic floor muscles relaxed during sex is important. And reverse kegels can be a very effective way of helping you achieve that relaxation.

In my experience, reverse kegels are considerably harder to master than normal kegels, but I’ve had some great success when doing them during sex to help keep my arousal level in check.

Final word

Doing kegels can certainly help with premature ejaculation. However, as I discuss at length in this article, they probably won’t be enough on their own.

There’s a lot more to learn about ejaculation and arousal control, so I do recommend looking beyond kegels and trying other exercises and techniques too.

Your thoughts

Have you tried kegel exercises before? Did you have any success with them or are you just getting started now? And is there anything in this article that you didn’t understand or would like more information about?

Please feel free to leave a comment below with your thoughts and questions.

115 CommentsLeave a comment

  • hi,
    first of all, its a great post and very informative and we are all very greatful for yout time.
    i have read about kegals while pumping (penis pumps) is that alright, probably better for advanced kegals since you’re already erect, also can you follow the same routine as you would with flacid, secondly why do you believe that advanced kegals should only be done once or twice a week and rest should be with flacid and finally after a few months, how many days a week would you recommend.

    • Hi Ashton
      Do you mean doing kegel exercises while using a penis pump which is meant to help with getting erections or increasing penis size? I think it’s ok, as long as you take it easy and don’t do too much.
      In terms of erect or flaccid, I think it’s probably best to do the majority of the kegels practice when flaccid. My main reason for suggesting this is to stop guys getting into the habit of doing kegels when erect. It’s better to keep the pelvic floor muscles relaxed when erect and having sex, and only do the kegel hold at the point of no return.
      And since you can train the muscles equally when flaccid or erect, I think it’s better to do it when flaccid so you don’t associate having an erection with doing kegels.
      Does that make sense?
      And after a few months, I think it’s fine to keep working on them a few days a week to maintain the form. Just don’t go crazy doing them too much!

  • Hi, i started doing kegels 3-4 days back and have been able to hold the PC muscle contraction for almost 20sec or sometimes even longer. Am i doing something wrong here? shouldn’t it be fewer secs?
    Also when i contract my PC muscle, it feels like my buttocks muscles are also contracting at the same time, but when i do with my legs apart i mean like in pooping position i can only feel my anus retracting. Am i doing it right?

    • Hi there
      If you can hold it for 20 seconds, it means you have some strength in the muscle already, which is good. But there’s no real need to hold it tightly for 20 seconds, and you could end up straining the muscles if you keep doing that. I think holding it for 5-10 seconds is enough when practicing.
      And it’s normal to engage to PC muscle when you do kegels, with or without tensing the buttocks. If you can, try to learn to contract the muscle at the base of the penis without tensing your buttocks. It’s fine if you feel a contraction by the anus too, as the muscles are connected in the pelvic floor. But if you can, focus more on the muscle that you would use to stop yourself urinating.

      • Hi Ethan,
        Thanks for your reply, is it normal to have such strength at the start? I mean i never had any problems with erections or anything. But as a beginner who just started doing kegels, i think i should take it as a positive sign? :D. Also when i try to do kegels when flaccid, my penis or scrotum hardly contracts but i can feel my muscle contracting, but when i do kegels semi-erect its completely different like fully erect.
        Also great article, detailed and informative :))

        • You’re welcome. To be honest, I really don’t know how many guys have some strength there already, and to what degree. I think it probably is good that you have some control there already, and it should make the whole process easier hopefully.
          It’s also normal to have less movement in the penis and scrotum depending on whether you do kegels when flaccid or erect, so nothing to worry about there.
          Thanks for the compliment too – glad you liked the article.

  • Hello, Ethan.
    Great article.

    Concerning the “overdoing” matter, I have a doubt. I’ve been doing kegels every other day for more than a month. At first it did wonders for my erections, that we’re getting harder and harder. Than I incorpored weights in my training, and I felt like I over did it, I went back to the regular training, but it’s been a week since it became harder for me to get an erection. Should I cut the training completely? Did anybody who emailed you about the matter told you how long it took to the muscles go back to normal?


    • Hi Gigo
      Glad you liked the article. Do you mean you were doing weighted kegels? I think it’s definitely a good idea to stop kegels altogether if you feel like you’ve overdone it. Give it a rest for a couple of weeks, and during that time do gentle stretching exercises, yoga, meditation or any activity you find relaxes you in general.
      To be honest, most people just comment saying they overdid it, but then don’t come back to tell me if it went back to normal. So I assume in most cases it does at some point, otherwise they might be back asking for more help!

  • Hello Ethan

    You mention the iliococcygeus muscles at the beginning of the article as one of the three muscles that can be toned using Kegel exercises.

    But what about the ischiocavernosus muscles that located alongside the cruras of the corpora cavernosa, is it not possible to exercise these too? Or, is it just harder to isolate them so know that you are exercising them?

    All the best.

    • Hi Geoff

      I think they will probably be engaged anyway when doing kegels, but I don’t know if it’s possible to isolate them, to be honest! And as far as I understand it, the ischiocavernosus muscles are connected to erection strength rather than the ejaculatory response. If you’re interested, this research paper gives a very clear explanation. It’s a bit old, but does answer an important question.
      So for now, I wouldn’t worry about isolation and just focus on the main concept of stopping the ejaculation in the same way as you would peeing, using the BC muscle mainly.

  • Excellent article, Ethan.
    I have a different issue and i am hoping if i can get some help from you. I am 29 and erections are pretty good and no complaints with that. The issue is just opposite,, late ejaculations. After reading your article it got me thinking that i would’ve overdone kegels unknowingly, as i keep doing it and i enjoy it too, especially during sex. However, despite a long sex, i can come only aided with a bit of masturbation. (No problems during masturbation) and too hard with actual sex. Like kegels; is there an exercise to fasten ejaculations?

    • Hi Sherry
      Thanks for the compliment – I’m glad you liked the article!
      I think perhaps the best thing is to try not to do any kegels during sex, and perhaps stop doing them at all in your own time. And is there anything else that could be causing the lack of stimulation – like too much lubrication during sex, or positions not squeezing you tightly enough? Maybe if you find a position which you find it tighter, it could help. At the end of the day though, some people do find they need a specific technique to help them get off. And in your case it could be that you’ve trained yourself to only ejaculate through masturbation. In which case, it might also help to stop masturbating for a couple of weeks – assuming you do in your own time – and if you watch porn, stop that too. Then you may find that when you have sex, it’s easier to orgasm.

  • Hey Ethan,

    Thanks for this brilliant post! I’ve started following the routine you laid out, doing the exercises every other day. I’ve only done it a couple of times thus far, but since doing it yesterday, my muscles have been feeling a little sore and I haven’t been able to get an erection. I interpret this as nothing more than the post-workout soreness/weakness that happens with all muscles in general. Do you recommend I keep doing the exercises (after a one-day rest period), ignoring the soreness and weakness if I do experience any? Or do you suggest I take a complete break until I can get a full erection again?

    Thanks again for the work you’re doing, will really appreciate a reply!

    • Hi Huz
      Thanks for the compliment about the article – I’m glad you found it useful. I would say definitely lay off until you’re completely ok again. Not being able to get an erection after just a couple of times of doing kegels is a bit strange, so I think you need to rest. If you start again later, do it more gently to start with and build up the strength. And don’t forget to do reverse kegels too!

  • Hi Ethan, i hope you still reply to these comments.
    I was wondering would kegel exercises help me with excessive precum? I am 19 years old, didn’t really have any problems with ED or PE, but it really makes me uncomfortable when i make out with girlfriend and my underwear gets all wet. It really ruins my confidence. If kegels are not right thing for this problem, can you please tell me anything i could try?

    • Hi Nikola
      Yes, I’m still going with the comments!
      To be honest, the best way to deal with this is to accept that it’s a normal thing and just the way your body is! Excessive pre-cum isn’t that uncommon, and not something that can be easily stopped. There is a medication which can help apparently, but it’s not really necessary and also messes with your hormones. Kegels might help a little, but there’s no evidence for it. I also personally think that doing too many kegels to keep yourself dry might result in other problems with the pelvic floor muscles.
      So the best thing is most likely acceptance of the way your body is, and maybe getting some pants which absorb liquid more than others.

  • Hello Ethan. I am concerned about your Key Points number 2. ” If you start to have problems getting or maintaining an erection after you start doing the kegels, again stop for a while. If the problem persists, then you may need to check with a doctor what’s going on.” Is this a common issue or did you just add that for safety purposes? I’m asking because I can’t find any information on this ever happening, only positive results. Thanks.

    • Hi there
      I included it because I’ve received the occasional email and comment from guys who feel that they started getting erection problems after doing lots of kegels. I think it’s probably because they over-did it or might be totally unrelated, but nevertheless I thought it best to add a safety point based on their stories.

  • Hello,

    I am 29 years old and I have found that I just can’t last very long. For awhile now I thought something was wrong with me. But thankfully after seeing your article. I have found that I am not alone in this. Thankyou for this information and tips/tricks in sexually bettering myself!..


    • Hi Adam
      I’m glad you found the article helpful – you’re definitely not alone in having that issue. Hopefully you’ll be able to improve your stamina following the advice on this site.

  • Hello sir,
    I am 25 year old and I masturbated a lot which caused by severe back pain and weakness and when I did quit masturbations i started suffering from frequent nocturnal emissions. I read somewhere that doing kegel exercise will stop my nocturnal emissions so I did. I saw improvement in erection strength and size of penis but now frequency of nocturnal emissions have gone worse. Is it because kegel exercise which has increased my penis erection and made it more sensitive for nocturnal emissions ? I’m feeling very weak now. If it is because kegel exercise how should I stop my nocturnal emissions ?

    • Hi Vaibhav
      I think the main point is that if you don’t masturbate, it’s more likely you will have nocturnal emissions. The best way to deal with them is to masturbate during the day. But also, some younger men do just have them more regularly and it’s something to accept and not worry about.

  • hi ethan
    i used to do kegels and reverse kegels. i stopped doing because i saw some yellow-green jelly like crystals in my semen. what are these and is this has to do something with kegels or reverse kegels ?
    plz reply

  • Hi Ethan,

    I enjoyed reading your informative articles on this topic. You def sound like you know what you are talking about and are living proof that kegels do actually work for men with all the benefits you described. I have two main questions:

    1) Are you familiar with the prostate aerobic app available on android phones? It’s suppose to be the only app out there dedicated solely to male kegels. It has nine levels of difficulty, each level traing kegel holds and kegel quick flexes. The reviews for that app seems positive.

    2) I been doing kegels on and off for a few weeks now, but something is not right. I have actually timed myself holding a kegel for as long as 35 minutes straight, yet my erection strength is still sub par. It points between 7 and 8 o clock, depending on my level of focus which takes a considerate amount of mental strength to keep pointing at 8 o clock, otherwise if my mind wonders else where for even half a minute, erection quality noticeably dips. It is not until I am right at the point of ejaculation, my erection quality is at its max, pointing almost at 9 o clock with the head size literally increased to twice its size (mushroom cloud). I have seen kegel exercises where they say to hold only for anywhere between a few seconds to a minute at most, but it seems way too easy to me. However I def know my PC muscles are weak. Basically I think I am approaching this whole kegel exercise thing wrong. My actual question (lol) is can you point me in the right direction? Right now I feel like I am the exception to kegel exercises working since I can do a 35 minute kegel hold, yet I dont see any real improvements.

    Thanks for any help!

    • Hi James
      Thanks for the compliment. I haven’t heard of that App, but will check it out. In terms of kegels, well, I’d say holding it for that long isn’t a good idea. There are many stories of guys making their pelvic floor muscles worse by over-doing kegels, and a 35 min hold seems very excessive to me. So I’d stop doing that if I were you. Now, as far as I understand it, the angle of your erection is very difficult to change, and more often due to hereditary factors and masturbation style when younger perhaps too. The internal structure is not easy to change. So if you get a hard erection which you can still penetrate with and enjoy sex, I’d try to stop worrying about the angle. You’re probably fighting a losing battle there!

      • James, It is impossible to hold Kegel for 35 mins so Id say you are targeting the wrong muscles and possibly ONLY the rectum muscles and NOT the Pelvic Floor or proper Kegel muscles. Use less intensity slowly concentrate on the proper muscles like a mediation

    • Hi there
      Well, I don’t think so no. Usually if you look at guides to jelqing, they recommend doing kegels at one point, and jelqing at another – not both at the exact same time.

  • Very helpful. One question, can you address the fallen soldier syndrome that happens when you do hold back at the point of no return?

    I’ve noticed many articles say you can use Hess techniques to have many orgasms but I always seem to loose the sword so to speak once I get there.

    Will I eventually be able to power through this?

    • Hi CB
      It is possible to power through, but can take considerable practice and control of the pelvic floor muscles. And at the end of the day, you’re fighting the biological affect of loss of erection after ejaculation, which is no easy thing to do. My advice would be not to go crazy with the kegels in the hope of gaining super strength due to the risk of over-doing it. Just tick along with them, and in time you might gain that control.

    • Hi B
      Glad you found it helpful! Yes, kegels are thought to be one possible helpful technique for dealing with erectile dysfunction.

  • Hi Ethan,
    I wanna ask a question just from curiosity if you don’t mind. Some days ago I found an article in a website about penis enlargement. There, PC muscle exercise was recommended as one of the bests. You said that you practised it even while riding a bus. So, here is the question -> has yours enlarged ? :p

    • Hi there
      To be honest, I don’t regularly measure mine, so couldn’t tell you. But I don’t think it did from doing kegels, no.

    • Hi J
      Glad you like the articles. I think the best thing is just to breathe normally, or slower and deeper than normal if you like, as that can also help during sex.

      • I practice or flow into a meditation focused type state with controlled breathing and its amazing how you can really target the proper muscles for this exercise

  • Hi Ethan

    After improving your keggle ability and ultimately P.C strength, how big a difference did you notice in erection size? Also, is it safe to masturbate after doing the exercises?

    • Hi there
      Ummm to be honest I’m not sure! There was definitely a difference, but it wasn’t the thing I was interested in, so didn’t pay much attention to the changes over time! And yes, it’s fine to masturbate afterwards. You could even use the technique so it’s a live test, so to speak.

      • There could be a significant increase depending on how much MORE blood flow you get from this practice. Personally I notice a big girth difference and somewhat of a difference in length but again its not like i went from 7.5″ to 10′ so if you are expecting that it simply wont happen

  • Hi,
    I’m trying to start kegelling, I was able to stop the flow of my urine and to hopefully locate my muscle. When I’m doing the exercise I’m getting my butt-hole contracted as well, also my penis is getting inwards when I’m contracting and my testicles are moving a bit, am I doing the exercise right?
    Thank you.

    • Hi samer
      It sounds like you’re probably doing it right. Initially it’s common for things to move in the whole pelvic area. With more practise you’ll hopefully be able to isolate individual areas more. Don’t forget to do reverse kegels too, and not do too many normal kegels in a rush to develop them.

  • Thanks for the information, i just want to ask that the routine mentioned in week 1 or week 2 can we repeat the routine on the same day or just one time for the day.

    • Hi IB
      You’re welcome! Some people will say you can do a routine like this more than once in a day. Personally, I think it’s important not to overdo kegels. So I’d say do it once just to be on the safe side.

  • Hi Ethan,

    I’m doing kegel for a while but in a defferent routine : hold for 10 sec and repeat 20 times, 3 times per day, a free day every week. After a bit it was too easy and searching i found this site that is quite helpful i can say!!
    I have 2 questions :
    I feel 3 different muscles, a. the one just after anus, b. one just after the last one and arrives under the testicales, c. the one in the base of the penis. Is that correct or is the same muscle?? In which one i have to focus?
    I tried week 3 and seems easy for me, but i’ll stick with that for a while just to see how it goes. Any suggestions, i want to do some more because i think it will be too easy after a bit.
    Thanks a lot

    • Hi Jimmy
      I’m glad you found the article helpful. If anything my suggestion would be to take it easy. It sounds like you already have good control, so to me there’s no need to go crazy and try to develop the muscle too much. Are you doing reverse kegels too? I think it’s good to do that as well as normal kegels.
      If you can isolate the muscles, that’s great. But the one that stops ejaculation would be the one at the base of the penis.
      Whether you do week 3 or a different week doesn’t really matter if you’ve already done a lot of kegels. You can mix the routines and do different exercises as you feel like. Just don’t do too much!

  • Hi Ethan,
    Thank you for all the helpful article. I was wondering with the 4 week Kegel routine you propose how you suggest incorporating reverse kegels into that?


      • Thanks! And is it ok if I find myself inevitably peeing a little bit while I reverse kegel? I guess that means I’m hitting the right muscle?

        • Hi AJ
          You’re welcome! No, you should definitely try to avoid doing that. It means you’re pushing the muscles out too hard.

            • Either that or possible setting yourself on a path to incontinence issues. But the main point is that reverse kegels are actually quite a subtle thing. And if you’re doing it to the point of needing to pee, it means you’re doing them too forcefully.

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