Kegel exercises for men: a guide for ED and PE

Kegels are named after the American gynaecologist Arnold Kegel, who described them for women in the 1940s, but men have the same muscles and benefit from them too. This guide shows you how to find the right muscles, gives you a progressive 12-week routine, lists the most common mistakes, and explains when to get help from a pelvic floor physiotherapist in the Philippines. It is part of our lasting longer section.

What are Kegel exercises for men?

They are repeated squeezes and releases of the pelvic floor muscles, done in sets every day. The aim is the same as any strength training: stronger, better-coordinated muscles that you can control on purpose.

The male pelvic floor runs from the pubic bone at the front to the tailbone at the back. Two muscles matter most for sexual function. The bulbocavernosus wraps around the base of the penis and helps keep blood in the erect penis and pump semen out during ejaculation. The ischiocavernosus sits beside it and also helps maintain rigidity. The same muscle group supports the bladder and bowel.

Image to come: Diagram: male pelvic floor muscles, side view

Do Kegel exercises help erectile dysfunction?

Yes, there is good evidence that they help many men. The best-known trial, by Grace Dorey and colleagues in the UK, found pelvic floor exercises worked well enough that the authors suggested them as a first-line approach.

In that randomised trial, published in 2004 and 2005, 55 men with ED were taught pelvic floor exercises by a physiotherapist, with biofeedback and lifestyle advice, and continued at home. After six months, 40% had regained normal erectile function, 34.5% had improved, and 25.5% had not improved. At three months, men given only lifestyle advice had done significantly less well, and they improved once they were switched to the exercises.

Two cautions. First, the men in the trial had expert teaching and biofeedback, which helps people do the exercises correctly. Second, ED can be an early sign of heart disease, diabetes or high blood pressure, all common in Filipino men. Do Kegels, but also see a doctor. Read more in what erectile dysfunction is.

Do Kegel exercises help premature ejaculation?

Early evidence says yes for lifelong PE. A study by Pastore and colleagues (2014) put 40 men with lifelong PE, who all ejaculated within about a minute, through 12 weeks of pelvic floor rehabilitation.

By the end, 33 of the 40 (82.5%) had gained control of the ejaculation reflex, and their average time rose to about 146 seconds. The studies are small and not yet confirmed by large trials, so think of Kegels as a useful part of treatment rather than the whole of it. Our premature ejaculation guide covers the other options, including the stop-start technique and dapoxetine (Priligy).

Kegels have other benefits too. In another Dorey trial, they reduced the dribble of urine after passing water that many older men notice, and they are widely recommended after prostate surgery.

How do I find the right muscles?

Imagine you are trying to stop yourself passing wind and stop the flow of urine at the same time, and squeeze both without moving your legs, buttocks or stomach. That inward lift is a Kegel.

Three ways to check you have the right muscles:

1. The urine test, once only. Next time you urinate, try to slow or stop the flow midstream. If you can, you have found the muscles. Do not repeat this as an exercise, because regularly stopping the flow can stop the bladder emptying properly.
2. The mirror test. Standing in front of a mirror, squeeze the muscles. The base of the penis should draw in slightly toward your body and the scrotum should lift.
3. The touch test. Place a finger on the skin between the scrotum and the anus (the perineum). When you squeeze, you should feel it tighten and lift away from your finger.

Mayo Clinic notes that many people do Kegels incorrectly at first. If none of these tests work for you after a week of trying, a pelvic floor physiotherapist can help.

How do I do a Kegel correctly?

Squeeze and lift the pelvic floor, hold, then fully relax for at least as long as you held. Keep breathing normally throughout, and keep your stomach, thighs and buttocks relaxed.

There are two kinds of contraction, and you should train both:

• Slow holds build endurance: squeeze, hold for a set number of seconds, then relax for the same time.
• Fast flicks build quick strength: squeeze as hard as you can for one second, then let go completely.

Always empty your bladder before you start. The relaxation phase matters as much as the squeeze. A muscle that cannot relax fully does not work well.

What is a good 12-week Kegel routine for men?

Start lying down with short holds, then progress to longer holds, more positions and fast flicks over 12 weeks. Do three sessions a day, spread out, for example morning, midday and before sleep.

Weeks	Position	Slow holds	Fast flicks	Sessions per day
1 to 2	Lying on your back, knees bent	10 holds of 3 seconds, 3 seconds rest	None yet	3
3 to 4	Lying, then sitting	10 holds of 5 seconds, 5 seconds rest	5 flicks	3
5 to 8	Sitting and standing	10 holds of 8 seconds, 8 seconds rest	10 flicks	3
9 to 12	Mostly standing, plus during daily activity	10 holds of 10 seconds, 10 seconds rest	10 flicks	3
After 12 weeks	Any	10 holds of 10 seconds	10 flicks	1 to 2, to maintain

A few rules make the routine work:

• Only progress when the current level feels easy. If you cannot hold for the full time with good form, stay where you are for another week.
• Quality over quantity. Ten good squeezes beat thirty sloppy ones. Stop a set early if the muscles tire and you start using your buttocks or holding your breath.
• Use them in daily life. From week 9, try a firm squeeze when you stand up, lift something or cough, and a gentle squeeze after urinating to clear the last drops.
• Link them to habits. Many men do a set while waiting for the jeepney or MRT, during a shift break or while brushing their teeth.

The Dorey trial asked men to keep exercising at home after the supervised sessions, and benefits in most strength training fade if you stop. After 12 weeks, keep a lighter maintenance routine going.

What are the most common Kegel mistakes?

The biggest mistake is squeezing the wrong muscles: the buttocks, thighs or stomach instead of the pelvic floor. The second is holding your breath.

Other mistakes worth watching for:

• Bearing down instead of lifting. A Kegel should feel like drawing up and in, never like pushing.
• Not relaxing between squeezes. Rest for at least as long as you held.
• Overdoing it. More is not better. Muscle soreness, pelvic pain or new urinary problems mean you should cut back.
• Using the urine test as an exercise. Use it only to find the muscles.
• Giving up too early. Most of the evidence is based on about 12 weeks. A week or two is not a fair trial.
• Expecting Kegels to do everything. They help, but they are not a replacement for seeing a doctor about ED or PE.

Who should not do Kegels without advice?

Men with pelvic pain, pain on ejaculation, chronic prostatitis or a sense of pelvic tightness should get assessed before starting. Some men have a pelvic floor that is already too tense, and strengthening it can make symptoms worse.

For those men, a physiotherapist usually starts with relaxation and stretching rather than strength. The same applies if Kegels cause pain at any point: stop and get advice.

When should I see a pelvic floor physiotherapist in the Philippines?

See one if you cannot find the right muscles, if you are not improving after about 12 weeks, if Kegels cause pain, or after prostate surgery. A physiotherapist can check your technique, use biofeedback to show you what the muscles are doing, and tailor the programme.

Physical therapists in the Philippines are licensed by the PRC, and the Philippine Physical Therapy Association is the national professional body. Pelvic health is a smaller specialty here than in the UK or Australia, and many pelvic floor physiotherapists focus mainly on women's health, so it can take a few calls to find one who sees men. Places to start:

• Your urologist or doctor, who may already refer to a pelvic floor physiotherapist.
• The rehabilitation medicine or physical therapy department of a large hospital, in Metro Manila, Cebu, Davao or another regional centre.
• Online sessions, which some physiotherapists offer for technique coaching once an initial assessment is done.

When you call, ask whether the physiotherapist has pelvic health training and treats men, and whether they use biofeedback. You can also find urologists through our urologists and clinics guide.

Can Kegels be combined with ED or PE medicine?

Yes. Pelvic floor training is safe alongside medicine, and many doctors recommend combining them. The exercises work on the muscles while medicine works on blood flow or the ejaculation reflex.

If your doctor prescribes a PDE5 inhibitor for ED, such as sildenafil, keep doing your exercises. Our ED medicine prices page shows verified prices at Philippine pharmacies, so you know what to expect. For PE, Kegels pair well with the stop-start technique and, if your doctor thinks it suitable, dapoxetine.

If you have tried Kegels for a few weeks and nothing has changed, or you want to rule out an underlying cause, talk to a licensed doctor. It is a routine conversation, and it can be done privately online.

Frequently asked questions

How long do Kegel exercises take to work for men?+

Most studies ran for about 12 weeks before measuring results. Some men notice better control sooner, but plan on three months of daily practice before judging whether it is helping.

Can Kegel exercises fix erectile dysfunction?+

They can help. In a UK randomised trial, 40% of men with ED regained normal erections and another 34.5% improved after pelvic floor exercises, but a quarter did not improve. ED can also be an early sign of heart disease or diabetes, so see a doctor as well.

Should I practise by stopping my urine flow?+

Only once or twice, to find the muscles. Doing it as a regular exercise can stop the bladder emptying fully. Do your actual exercises with an empty bladder.

Can men do Kegels anywhere?+

Yes. Once you have learned them lying down, you can do them sitting at a desk, in a jeepney or on the MRT, and nobody can tell. That is one reason they suit busy schedules and night-shift work.

Are there men who should not do Kegels?+

Men with pelvic pain, pain on ejaculation or a pelvic floor that is already too tight can be made worse by strengthening exercises. If Kegels cause pain, stop and see a doctor or a pelvic floor physiotherapist.