Kegel exercises, often associated with women’s pelvic health, are increasingly recognized for their benefits in men. These simple yet effective exercises strengthen the pelvic floor muscles, which support the bladder, bowel, and sexual function. But do Kegel exercises truly work for men? What does the evidence say about their effectiveness, and are there any risks or side effects? Let’s break it all down.
Kegel exercises involve repeatedly tightening and relaxing the muscles that form part of the pelvic floor (the “Kegel muscles”). These muscles support the bladder and bowel and affect sexual function in men.
How to Find the Right Muscles:
The easiest way for a man to identify these muscles is to try to stop urination midstream. The muscles you use to do this are your pelvic floor muscles.
1. Urinary Incontinence
- Post-Prostate Surgery Incontinence:
Several clinical studies have shown that men who perform Kegel exercises after prostate surgery (such as prostatectomy), experience improvement in urinary continence and a more rapid return to normal urination compared to those who do not.
- Reference: Cochrane Database Syst Rev. 2015;2015(1):CD006961.
- Overactive Bladder/Leakage:
Men with symptoms of urinary urgency or minor leakage can see significant improvement with regular pelvic floor training.
2. Erectile Dysfunction and Sexual Health
- Mild-to-Moderate Erectile Dysfunction (ED):
Some research indicates Kegels can improve ED by boosting blood flow and muscle strength around the penis. Studies have found that pelvic floor muscle training can help restore normal erectile function in some men.
- Reference: BJU International, 2005; 96: 595–597.
- Premature Ejaculation:
Training these muscles may also help control and delay ejaculation in men with premature ejaculation.
3. Prostate Health
- General Prostate Health:
While Kegels do not cure prostate issues directly, stronger pelvic muscles may help relieve some urination difficulties caused by benign prostatic hyperplasia (BPH).
1. Identify the Muscles:
Try stopping your urine flow midstream or tightening the muscles that stop you from passing gas.
2. Practice Contracting:
- Tighten the pelvic floor muscles for 3–5 seconds.
- Relax for 3–5 seconds.
- Repeat 10–15 times per set, three sets per day.
3. Tips:
- Don’t squeeze your thighs, buttocks, or abdominal muscles.
- Don’t hold your breath. Breathe freely as you exercise.
- Make this part of your daily routine.
Kegel exercises are generally safe and risk-free when performed correctly, but there are some important points to consider:
- Muscle Fatigue or Pain:
Overdoing the exercises or contracting the wrong muscles can cause temporary discomfort, pelvic pain, or even worsen symptoms such as urinary urgency or frequency.
- Improper Technique:
If you strain the abdomen, buttocks, or thigh muscles instead of the pelvic floor, you may develop muscle soreness or not benefit from the exercise.
- False Expectations:
Kegel exercises are not a quick fix for all male urinary or sexual issues. Some conditions may need medical or surgical treatment.
- Worsening of Symptoms (Rare):
In rare cases, excessive pelvic floor tension can actually contribute to pelvic pain syndromes.
- Most men need to perform Kegel exercises for several weeks (usually about 4-12 weeks) before noticing improvement in urinary leakage or sexual function. Persistence and consistency are key.
- There are very few contraindications, but men with certain chronic pelvic pain conditions should consult a healthcare provider or pelvic floor physical therapist before starting.
- If exercises cause pain or worsen symptoms, stop and seek advice.
Yes—Kegel exercises are backed by research as a safe, effective, non-invasive way to improve urinary control, post-prostate surgery recovery, and some aspects of sexual health in men. When done properly, Kegels carry minimal risks and have no significant side effects.
If you're experiencing urinary leakage or sexual health issues, give Kegel exercises a try, and consider seeking guidance from a doctor or a pelvic floor specialist for the best results.
Sources / Further Reading
- Mayo Clinic: [Kegel exercises for men]
- Cochrane Database Syst Rev. 2015;2015(1):CD006961.
- BJU International, 2005; 96: 595–597.
- Harvard Health Publishing: [Kegel exercises: A how-to guide for men]
- National Association for Continence: [Pelvic Floor Muscle Training for Men]
Always consult with a healthcare professional before starting any new exercise regimen, especially if you have an underlying medical condition.