Kegels for men: done right, not just done

"Kegels" are targeted contractions and releases of the pelvic floor. Done wrong they achieve little – done right they are the foundation of the training. Here is how to do them cleanly.

## What Kegels are Named after the physician Arnold Kegel, the term means repeatedly contracting and releasing the pelvic floor muscles. In men this targets erection stability, control and bladder function.

## The right technique Contract the pelvic floor as if holding back both wind and urine at once – inward and upward. Hold briefly, then release fully and deliberately. The release matters as much as the contraction: a muscle that only tightens ends up cramped. Keep breathing calmly and never hold your breath. Belly, glutes and legs stay relaxed.

## A simple starter plan Begin with short repetitions: contract (about 3 seconds), release (about 3 seconds), a few in a row, once or twice a day. Increase duration and count slowly over the weeks. Later, mix short, fast contractions with longer holds – the two train different fibres.

## Common mistakes Too much, too soon: an over-worked pelvic floor can tense up instead of getting stronger. Pushing along with belly or glutes. Holding your breath. And impatience – first effects take weeks.

## Safety Pain, constant urge to urinate or a feeling of tension are signs to pause and, if needed, have it checked professionally. Training does not replace a medical diagnosis.

Sources: Dorey et al., Br J Gen Pract 2004; Pastore et al., Ther Adv Urol 2014.

_This article is for information and does not replace medical advice._