Kegel for men: how to train your pelvic floor
The pelvic floor is a layer of muscle spanning the base of the pelvis, supporting the bladder and controlling urination, erection, and ejaculation. These muscles can be trained like any other, five minutes a day, with no equipment.
Updated November 14, 2026Compiled by UK MASTER ACADEMYFor readers aged 18 and over
- Kegel exercises involve squeezing then releasing the pelvic floor muscles in a rhythm, 10 reps per set, three sets a day.
- A 2005 UK trial of 55 men with erectile dysfunction found that 40% returned to normal after 6 months of pelvic floor training combined with lifestyle changes.
- To locate the correct muscle, squeeze as if stopping urination and passing gas at the same time, while keeping the abdomen, buttocks, and thighs relaxed.
- Outcomes are typically measured after 12 weeks of daily training, and these exercises do not replace seeing a doctor when symptoms persist.
Where the pelvic floor is
The diagram below is a mid-sagittal cross-section of the male pelvis, viewed from the left. The pelvic floor stretches like a hammock from the pubic bone at the front to the coccyx at the back. The urethra and rectum pass through this layer of muscle, so when it contracts, both are closed more tightly.
- 1Pubic bone: the front anchor of the pelvic floor.
- 2Bladder: stores urine.
- 3Prostate: sits just below the bladder and wraps around the urethra.
- 4Urethra: the channel for urine and semen.
- 5Rectum: the last part of the large intestine.
- 6Sacrum and tailbone: the back anchor.
- 7Pelvic floor muscles: the layer trained by Kegel exercises.
When you squeeze, the muscle layer lifts upward.
What Western and Chinese medicine say
Western medicine
Two superficial pelvic floor muscles wrap around the base of the penis. When they contract, they compress the veins, retaining blood in the corpora cavernosa, and they pulse rhythmically during ejaculation. Weak muscles allow blood to escape quickly and reduce the ability to maintain rigidity.
- Erectile dysfunction: Dorey et al., 2005 trial of 55 men. After 6 months, 40% returned to normal, 35.5% improved, 24.5% unchanged.
- Premature ejaculation: Pastore et al., 2014, 33 of 40 men showed better control after 12 weeks. The study was small and had no control group.
- 2019 systematic review: ten trials all showed positive results, but study quality was low to moderate and no consensus was reached on the optimal training schedule.
Chinese medicine
Traditional Chinese medicine associates this region with the Kidney organ system, which belongs to the Water element. The Kidney stores essence (jing), governs growth and reproduction, and controls the two lower orifices: the urethra and the anus.
Traditional health cultivation texts include the "di gang" exercise, meaning squeezing and releasing the anal area in rhythm with the breath, used to retain qi and nourish the Kidney. In terms of movement, di gang and Kegel work the same muscle group.
This is the traditional Chinese medicine view, which has not been validated by clinical trial standards. See the Kidney page for more.
Finding the right muscle before you start
Training the wrong muscle is the most common reason these exercises fail. Take a few minutes to identify it correctly:
- Lie on your back with knees bent and the whole body relaxed.
- Squeeze gently as if stopping urination and passing gas at the same time.
- The correct sensation: the base of the penis draws slightly inward, the scrotum lifts a little, and the anus closes.
- Place one hand on the lower abdomen: the belly should not tighten, the buttocks and thighs should not squeeze, and the breath should remain steady.
Training with the timer
Select a level, press Start, then follow the circle: a filling circle means squeeze, a draining circle means release. Each session is one set of 10 reps.
Level 1: getting started
For the first two weeks. Squeeze at about half effort.
Three positions, from easiest to hardest
Lying down is easiest because the muscles do not work against gravity. Once you can contract correctly while lying, gradually move to sitting and then standing.
12-week training plan
A reference plan based on Mayo Clinic general guidance: start holding for 3 seconds, increase gradually, at least three sets of 10 reps each day. If a level still feels tiring, stay at that level for one more week.
| Period | Rhythm | Per set | Per day | Position |
|---|---|---|---|---|
| Weeks 1 to 2 | Squeeze 3 s, release 3 s | 10 reps | 3 sets | Lying |
| Weeks 3 to 6 | Squeeze 5 s, release 5 s | 10 reps | 3 sets | Sitting |
| Weeks 7 to 12 | Squeeze 10 s, release 10 s | 10 reps, plus 10 quick reps | 3 sets | Standing |
| After week 12 | Keep the level working well | 10 reps | 1 to 2 sets | Integrated into daily life |
Five common mistakes
- Holding your breath: exhale gently during the squeeze, inhale during the release.
- Tensing the abdomen, buttocks, or thighs: larger muscles do the work instead, and the pelvic floor muscles are not trained.
- Bearing down instead of lifting: the correct direction is inward and upward.
- Skipping the release phase: fully letting go is as important as contracting; constant muscle tension also causes problems.
- Training too much: three sets per day is enough, more will not speed progress and can cause pelvic pain and fatigue.
When to stop training and see a doctor
See a men's health doctor (andrologist or urologist) when:
- Erectile dysfunction lasting more than three months. The blood vessels supplying the penis are smaller than those of the coronary arteries, so erectile dysfunction can be an early sign of cardiovascular disease or diabetes.
- After prostate surgery: follow the guidance of a doctor and a pelvic floor physical therapist.
- 12 weeks of consistent training with no change.
Questions and answers
How long before Kegel exercises make a difference?
Most studies measure outcomes after 12 weeks of daily training. Some people notice better muscle control after 4 to 6 weeks.
Should I do Kegel exercises while urinating?
No. Stopping the urine stream should only be done once or twice to identify the muscle. Doing it regularly while urinating may prevent the bladder from emptying fully.
Is more always better?
No. Pelvic floor muscles fatigue like any other. Three sets of ten reps per day is enough; too much can cause tightness and pelvic pain.
Can Kegel exercises replace medication?
No. Kegel exercises are a supportive practice. Anyone undergoing treatment should ask their doctor before making any changes.
Sources
- Dorey G, Speakman MJ, Feneley RC, Swinkels A, Dunn CD. Pelvic floor exercises for erectile dysfunction. BJU International. 2005;96(4):595-597. PubMed 16104916
- Pastore AL, Palleschi G, Fuschi A, et al. Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation. Therapeutic Advances in Urology. 2014;6(3):83-88. PubMed 24883105
- Myers C, Smith M. Pelvic floor muscle training improves erectile dysfunction and premature ejaculation: a systematic review. Physiotherapy. 2019;105(2):235-243. PubMed 30979506
- Nehra A, Jackson G, Miner M, et al. The Princeton III Consensus recommendations for the management of erectile dysfunction and cardiovascular disease. Mayo Clinic Proceedings. 2012;87(8):766-778. PubMed 22862865
- Mayo Clinic. Kegel exercises for men: Understand the benefits.
This page is general health information compiled from international medical sources. It has not been reviewed by a physician and is not a diagnosis or a treatment instruction. The content is for readers aged 18 and over. If symptoms persist, please see a doctor.