two men in hammocks, one is touching the ground and the other is taught

Kegels For Him

Last updated: October 2022

Did you know that men can also perform Kegel exercises? I would guess no. Most people tend to relate Kegel exercises with giving birth and other exercises women perform to strengthen their pelvic floor. While that may be true, men can also enjoy the benefits that come with having a stronger pelvic floor.

In this article, I want to tell you how to get stronger pelvic muscles, which helped me have stronger orgasms. Now that I have your attention, let's get started.

What are pelvic floor muscles?

Basically, the “pelvic floor” is made up of a bunch of muscles located in your pelvic region. When you perform Kegel exercises, or Kegels, these are the muscles you are targeting. When your pelvic muscles are strong, they may help with a number of issues, including bladder incontinence and erectile dysfunction (ED).1

There are a number of things that can weaken your pelvic floor muscles, including prostate cancer treatment. Adding Kegel exercises to your daily routine may help you if you are having problems with incontinence and/or dribble after urination.1

Locating the muscles

You can start by finding the correct muscles to train. I found them this way: When urinating, I tried to stop the flow of urine. When the urine stopped, the feeling helped me locate the muscles. I will admit having trouble the first time I tried to stop my urine. It was a new and different sensation for me.

Also, you can find your muscles by inserting a finger into your rectum and then acting as if you just stopped peeing (the muscles will tighten). Here, I will explain a slightly advanced technique to focus on your pelvic muscles.

I first heard about exercising the pelvic muscles about 20 years ago. My goal was to have stronger muscles in order to have more intense orgasms, nothing more. So, to accurately locate my pelvic muscles, I would squeeze my anal sphincter. I noticed the muscles under my testicles – the pelvic muscles – were also flexing as well.

Over time, I taught myself to stop squeezing my sphincter and only squeeze the pelvic muscles. After exercising for a few weeks, the stronger muscles led to incredible orgasms. With that said, let's discuss the technique for exercising the muscles.

Kegel exercises for prostate cancer

One technique for exercising the pelvic muscles can be to contract the anal sphincter, hold for 3 seconds, then relax and repeat. To get started, you may do 1 set of 10 Kegels (squeeze, hold 3 seconds, relax). Personally, I do 3 sets a day – one set during breakfast, another during lunch, and the last during dinner. Just 30 contractions per day . . . easy, right?

As you can see, this is a fairly simple method of doing pelvic floor exercises. If you are still unsure whether you are doing the exercises correctly, you can put your fingers behind your testicles and feel the muscles tighten and relax as you squeeze.

Also, I want to add that I DO NOT recommend using the urine stop/start method to exercise your pelvic muscles. I just used it to help locate them.

A few words of support

So, as I bring this article to a close, I would like to add a few words of support. Try to remember:1

  • Be consistent. Try to get in the habit of doing your Kegels at the same time every day. You can exercise while driving to work, waiting for the train, or watching the news. And no one will ever know.
  • Focus on the benefits. Exercising your pelvic muscles can have benefits for issues ranging from incontinence to ED.
  • Notice the results. As your muscles get stronger, you may begin to notice positive changes. You may notice a decrease in urinary leakage, a stronger erection, or more pleasure.

If you are having trouble locating your pelvic muscles or exercising them correctly, ask your doctor to discuss this further with you.

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