Kegels For Men: The Complete Guide

If you’re interested in kegel exercises, you’ll find out exactly how to do them in this step by step guide. 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 you can make things worse for yourself by doing kegels at the wrong time.

Please note that this article is about what I call normal kegels, and there’s a separate article describing reverse kegels.

Part 1: key background information

What are Kegel exercises?

Kegel exercises are the act of intentionally tensing or relaxing the muscles of the pelvic floor. Developing both strength and control of this muscle group can help with premature ejaculation.pelvic floor muscles diagram

In reality there are three different muscles which can be toned by doing kegels:

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

Most people only talk about the PC muscle, but in reality it is the BC muscle which is most important. It can take a while to develop a finely tuned understanding to isolate the correct muscles when kegeling.

At first it may just seem like one large and weak muscle. But in time you will hopefully get better at pin-pointing the right muscles.

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

Everyone knows how to flex a bicep or your pecs. But tensing your PC or BC muscle isn’t something you exactly do in front of the mirror! The easiest description is usually that the muscles you use are the same as the ones you use when stopping yourself from peeing mid-flow.

If this still doesn’t make sense, there are other ways to be sure you’re using the right muscles. Take a look at this separate explanation of how to locate your PC muscle. You can head on over there and then come back when it seems clear to you.

Aren’t there different types of kegels?

When you see the training program you will notice that there are different ways of exercising your PC muscles. You are still using the same muscle, but just training it in different ways, for example:

  • Quick pumps or squeezes – this is where you contract, or squeeze the muscle fast and then release. You can then do lots of these in quick succession.
  • Holds – this is where you squeeze the muscles and don’t let go for a certain amount of time.
  • Reverse kegels – this is where instead of contracting you actively relax. It is almost like the pushing feeling you would have when squeezing out urine, or even a number two. More on that later though.
  • More advanced kegels – there are various forms which involve better knowledge of the 3 individual kegel muscles. Don’t worry about this for now though!

When can you do kegel exercises and how often should you do them?

You will often hear that you can do Kegels whenever and wherever you want. And that you can do them as often as you like. This is only partially true.

Yes you can do them in any place. Though it might be weird if you do them at the dinner table! We suggest starting in a private place so you can concentrate.

And make sure you know you can do them without pulling a strange face. Sitting or lying down is best rather than standing up.

But I have personally done them while driving and while working on the computer. I’ve also done them on buses and trains without anyone noticing.

Remember that your kegel muscles are not that different from other muscles. If you push them too hard then you can make them too tense, or worse.

Some guys find it can make premature ejaculation worse if they over-train them. And it’s not uncommon to make your ejaculation control a bit worse at the beginning also.

For this reason it’s best to start out doing them every other day. Once you have 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.

When should I actually do kegels during sex?

Guys often here that kegels are the key to curing premature ejaculation. They train the muscles as advised by a standard short article online. Then they have sex and oops, they ejaculate even sooner than they used to. What’s going on?

The point with kegels is not to train such strong muscles that you hold them tight all the way through sex. This is ironically even more likely to make you ejaculate sooner.

Kegels are a ‘last line of defense’ to hold back ejaculation. If you are battling PE anyway, then you should really try to stop yourself in a different way when you feel the point of no return approaching.

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

Then you can rest, change positions or do whatever else you need to recover. Kegels therefore are not a single solution to PE. You need to combine them with other techniques such as the stop and start method for example.

In fact, during sex you should be doing the opposite of Kegels. You should try to keep those muscles relaxed. This is one good reason that it’s important to balance your exercise routine with relaxation and even reverse kegels.

The key is to develop a balanced pelvic floor. Not one which is too tense, nor one which has no strength.

Part 2: kegel routine

Ok, so you want a precise kegel routine which you can practice. The thing is, as long as you don’t overdo it, you can really make your own routine up. There is no one routine recommended by scientists, urologists or researchers.

The following routine of kegels for men comes from my own practice. It is based on personal experience, and from a mind-melting amount of research into the topic.

So you could say I read dozens of different ideas for routines and then tried to create one which was as balanced as I could.

I did the following routine and it worked well for me. Please note though that you need to take responsibility for your own health and well-being. If you feel the routine is too hard, then reduce the sets and times to suit you.

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. This is because it is the one most involved in ejaculation control at the point of no return.

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

Just remember that it’s the same muscle used for stopping yourself peeing that you are mostly aiming to focus on tensing and relaxing in the exercises.

 A) Practicing kegel exercises when flaccid

I recommend spending 2-3 weeks only practicing kegel exercises when you have no erection. You don’t need to bother trying them during masturbation or sex until you’ve done some groundwork.

Week 1

Do this kegel routine every other day:

  • Squeeze the BC muscle for 1 second and then release. Try to relax for just under a second when you release. Do this 10 times in a row, taking around 10 to 15 seconds to complete the set.
  • Rest for 30 seconds. During this, and every other rest, make sure you relax the BC muscle and your whole body.
  • Do this first set 5 times. So you are doing 5 sets of 10 quick squeezes or pumps with 30 second rests.
  • Squeeze and hold the muscles contracted for 5 seconds.
  • Rest for 15 seconds.
  • Repeat that step 4 more times. So you are doing 5 sets of 5 second holds.
  • Squeeze and hold the kegel muscles for 10 seconds if you can.
  • Rest for 30 seconds.
  • Repeat that step twice more. So you are doing 3 sets of 10 second holds.
Week 2

Again, you can do this routine every other day:

  • Hold the kegel for 1 second 15 times in a row. Do this to the count of between 15 and 20 seconds.
  • Rest for 20 seconds.
  • Repeat those steps 4 more times.
  • Squeeze the BC muscles 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 2 times.
  • 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.
  • Hold a kegel for 5 seconds 10 times. Try to relax completely for a couple of seconds between each 5 second kegel.
  • Hold the kegel for 10 seconds 5 times. Remember to relax for a moment in between the 5 times.
  • Hold it for 20 seconds twice with a short break in between.
  • Hold it for 40 seconds once.
  • Hold it in for 60 seconds or for as long as you can.
Week 4 onwards

After 2 or 3 weeks of kegeling every other day you should have a clear idea of where you are at. If you found a particular week too difficult, then you can repeat it or go back to the week before. There is no race here, and you need to take things at a steady pace.

If you made it through and are starting to feel some control, then you can really start to 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 order of doing 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. Just don’t do nearly as many. It’s up to you how many you do exactly and it will partly depend on your ability to maintain an erection while kegeling.

You can do a couple of sets of 10-30 fast pumps, followed by a couple of longer holds of 30 seconds. Then try for a minute if you can. If you think about it, the main use of kegels is stopping yourself from ejaculating during sex.

This means that you probably only need to be able to hold the squeeze for anything between a few seconds and a minute. It will depend on your particular body as well as other factors such as the position you’re in and your arousal levels.

So if you are able to hold a kegel squeeze for a minute when erect, you are probably well within the time you will eventually need.

Key points to remember

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

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.

3. Do not hold the squeeze too tight when kegeling or you could cause yourself an injury. It should be tight enough to engage the kegel muscles, but not so tight it takes serious effort and makes you sweat or shake!

4. Do not forget to relax in between sets. This is an important part of getting the pelvic floor muscles balanced. You are not aiming simply for pure muscle strength. But a balance between strength of squeezing, tone, control and the ability to relax the muscles at will.

Part 3: Putting it all together

Testing out your hard work

Once you are confident that you can hold a kegel squeeze comfortably for 30 seconds, feel free to have a crack at trying to 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. Rather you should build yourself up to the point where you would ejaculate if you didn’t do the kegel squeezing motion.

Stop what you are doing and do a kegel squeeze until the urge passes. Getting the timing right is half of the battle. No matter how well trained your PC muscles are, if you time it wrong, it won’t work.

So don’t lose heart if you have a few 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 her/him. It may help to ask them to work with you to start with. If you’ve done the start-stop method together already, then this is just another tool to add to that. If you haven’t, then I recommend you start now…

What about advanced and reverse kegels?

Some sources will say that you should work on isolating those various pelvic floor muscles with advanced kegel exercises. Some Urology sources like MedicineNet don’t bother and just talk about ‘PC muscles’ as if there was only one to worry about.

For example if you look at the compilation of kegels videos for men, you’ll note that nobody mentions isolating them as being crucial.

My personal opinion is that there’s no need to stress right now about developing a perfect ability to isolate them. As long as you’re doing kegels with the BC muscle between the anus and testicles, then you should be fine.

Even if the other muscles are still getting involved a little beyond your control at first. In time and with practice the more detailed control may come naturally.

Reverse Kegels are possibly more important to learn, though they are still something of a new concept, and there isn’t much said about doing them amongst the medical world.

The main concept behind them is that keeping the pelvic floor muscles relaxed during sex is important. You only need to do kegels at the last moment as I said earlier. But it might be possible to do more than relax, and by reverse kegeling help yourself to last longer.

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 too. For more ideas, you might like to check out the different premature ejaculation guides.



99 CommentsLeave a comment

  • 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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