Kegel Exercises For Men – My Complete Guide

If you suffer from premature ejaculation, kegel exercises are one of the classic ways you can develop better control during sex.

In some ways, they can work really well. There’s no doubt that strengthening your pelvic floor muscles can give some men the ability to temporarily hold back ejaculation.

But there’s an essential point that I feel is worth mentioning right at the start: it’s just as important to learn when to do them during sex as how to practice them in your own time.

I know from my personal experience, and from the hundreds of comments and emails I get about kegels on this site, that kegels are effective – but only if done correctly.

The 2 key points to understand about kegels

I’m going to quickly share 2 key points for those that are put off by the size of this article. So even if you choose to skip all the details below, understanding the next 2 points will help you a lot:

  • Don’t do kegel squeezes, pumps or contractions continuously during sex. Yes, it can help you get a bigger erection, but it can also make you ejaculate quicker.
  • Only do the strong kegel hold if you feel you’re close to ejaculating, and you want to block it. Once the feeling passes, try to keep the muscles relaxed during sex.

Get those 2 points right, and you’ve won half the battle. Now let’s take a few steps back and take a look at the why and how to do kegels.

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.

pelvic floor muscles

It’s somewhat confusing to understand, but there are three main muscles involved:

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

Some online articles only talk about the PC muscle, but it’s actually the BC muscle at the base of your penis which is most important for ejaculation control.

At first, it may just seem like one large and weak muscle group, and that’s totally normal when you start out. In time you’ll get better at pinpointing different muscles rather than the entire pelvic floor.

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

Everyone knows how to flex their biceps or pecs. But tensing your PC or BC muscle isn’t something you can do in front of the mirror, and the visible results are much more subtle.

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 next time you go to the toilet, try to mentally squeeze 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 article about locating your pelvic floor muscles if you need to.

Aren’t there different types of kegels?

When you see my weekly plan below, 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?

Some people say you can do as many kegels as you like. I don’t agree with that though. Yes, you can do kegels in any place you feel comfortable, though it’s best to start in a private space.

But 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 people have written to me saying that they did too many after reading other websites and now feel tight or sore.

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 do you do kegels during sex?

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, like changing positions or rhythm.

But if you don’t 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.

My kegel exercises routine

As long as you don’t overdo it, I think you can make your own routine up. But the following routine comes from my personal practice, and is based on a combination of experience and research.

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.

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.

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.

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.

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 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 arguably more important to learn. The main concept is that keeping the pelvic floor muscles relaxed during sex is better than tensing them endlessly. 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.

Read more: my tips for lasting longer

201 thoughts on “Kegel Exercises For Men – My Complete Guide”

  1. 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.

    1. 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.

  2. Adam Whitlock


    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!..


    1. 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.

  3. 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 ?

    1. 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.

  4. Anonymous

    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

  5. 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!

    1. 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!

      1. 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

    1. 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.

  6. 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?

    1. 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.

  7. Hi there , thank you for the information , can you tell me if kegal helps fighting erectile dysfunction .

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

      1. Kegel combined with Cialis or Stxyn is an awesome combo !!! see your Doctor for that 20 something erection

  8. 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

    1. 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.

  9. Hi,

    What type of breathing should be practised during these regular kegels?

    Thanks for the great articles.

    1. 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.

      1. 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

  10. 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?

    1. 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.

      1. 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

  11. 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.

    1. 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.

  12. 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.

    1. 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.

  13. 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

    1. 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!

  14. 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?


      1. 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?

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

          1. I see, and so in doing so I risk doing damage to the muscle?

          2. 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.

  15. Hey Ethan,

    I tried doing kegel, so when i squeeze the bc muscle which is on penis i simultaneously contract my pc muscles too.. its like goes together.. Am i doing it correct ?

    Sorry for foolish question .. But when you mean squeeze that does not mean holding it with hand and squeeze it..right..

    1. Hi Richie
      Thanks for your comment. It’s quite normal for all the pelvic floor muscles to tense when you try to target one. It takes a long time to be isolate them, if it even ever happens. So dont worry about it at all – what you’re doing is probably fine.
      It’s not a foolish question at all! But no, kegels don’t involve the hands at all. It’s all done by mental control of internal muscles in the area.
      I hope that helps

  16. Anonymous

    Hi ethan.
    Ive done some research on kegels and looked at the different routines that they suggested. Nearly all of them said to do pc exercises once a day and leave one day for rest, why do you suggest to do them every other day?

    1. Hi there
      Good question! Basically I suggest that because I’ve seen many comments from guys saying they did too many kegels and ended up with problems because of it. So my theory is to do them less often to avoid any possible complications. At the end of the day, I think kegels, although useful at times, are not such an amazing way to deal with PE on their own. So I don’t see the point in pouring energy into them without balancing the possible benefit with possible risk.

  17. I’m new to this but when I masturbate I try edging holding the bc muscle (normal kegel but untrained). I can’t hold it for more than 5 seconds, but I somehow manage to avoid ejaculation for a moment. Sometimes it leaks a bit of semen biut with no orgasm whatsoever. The problem comes when I resume action because the urge to orgasm is still there, and sometimes after 3 edgings I finally ejaculate but the orgasmic sensation is pretty weak, compared to my normal orgasm through masturbation (without edging or flexing muscles). Will this change with a proper kegel training?

    1. Hi Goro
      Thanks for your comment. It could be that you need to experiment a little with the timing. Perhaps try stopping a little earlier and see if that helps you to have a final orgasm that’s more satisfying. And as you say, it might improve once you get better at the kegels.
      However, I’ve also noticed that sometimes it’s just not as good when doing edging. I think there’s something to be said for the joy when you finish a one hundred meter sprint instead of going for a slow jog and stopping to stretch from time to time, if you understand my metaphor! Perhaps on the final run, when you know you’re going to allow yourself to ejaculate, reward yourself by pausing a bit longer before going for it, and then really go for it. You might find you can build up to that pleasurable orgasm you’re missing!

  18. well I have started to do Kegel exercises about 3 months ago after I would have leaking urine after I thought I was done and it has stopped doing that after even 2 months . I looked at this site and started to do them also thinking maybe I can at 56 years old turn myself into a stud again tho I have not had any errection troubles but my question is do I continue them for life now ? I do them for about 10 min every morn before I get out of bed and yes each day – I have to watch as after reading what You have said I am the type to overtrain in doing things such as this –

    1. Hi Igor
      Thanks for your comment. Yes, 10 mins seems a lot. I would do less than that, and also have a day or two of rest. You really don’t need to do lots of training of them to get an effect. I don’t know if you’ll need to do them for life. Perhaps once you’ve built up some control, you’ll be able to maintain it with less effort.

  19. Hi, Ethan.
    I have an erection problem which I wanna solve in some natural ways. Kegel exercise is reported to help treat ED according to some medical articles I ever read. And I am confusing whether it really work for ED? If so, which kind of routine should I take?

    1. Hi Terrence
      Yes, I’ve also heard many times that kegels can be good for ED. Though in all honesty, I couldn’t say if they will do the trick on their own. You might find it interesting to read an article I wrote about not getting an erection with new partners. Lots of guys have commented with their theories about this, and I also write about what helped me in the end.

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