If you have trouble with urine leakage, rushing to the bathroom more often or are recovering from prostate cancer treatment, you may have heard about Kegel exercises. But are Kegels only for women? Not at all.
“Men also have pelvic floor muscles," said Rashid Sayyid, MD, a urologist with Banner - University Medicine. “These muscles help control your bladder and bowel and they also support sexual health."
Like other muscles in your body, your pelvic floor muscles can weaken or stop working well over time or after certain medical treatments. Doing Kegel exercises, also called pelvic floor exercises or Kegels, may strengthen these muscles, improve bladder control, support recovery after prostate treatment and contribute to sexual function.
The most important part is learning to do the exercises correctly. Tightening the wrong muscles or doing too many can make the exercises less helpful.
Here’s what you should know about Kegels for men, who can benefit and how to start.
What are Kegel exercises, exactly?
Kegel exercises strengthen the pelvic floor muscles. These are the group of muscles that form a supportive “hammock” across the bottom of your pelvis, from your pubic bone to your tailbone.
These muscles help:
- Control urine flow
- Prevent urine leakage (urinary incontinence) and passing gas
- Support bowel control
- Support sexual function
Most people never think about their pelvic floor muscles until something changes. If these muscles become weak or don’t work together properly, everyday activities like coughing, sneezing, laughing or lifting something heavy can sometimes lead to urine leakage.
“They can also help reduce pad use and improve overall bladder control, facilitating a quicker return to normal activities of daily living,” Dr. Sayyid said.
Why this matters for you
You don’t need a medical condition to benefit from a stronger pelvic floor but if you’re dealing with any of these, Kegels can make a difference.
Urinary incontinence
This is one of the main reasons men start doing Kegel exercises, especially after prostate surgery. Doctors often recommend these exercises because they may help men regain urinary control more quickly post-surgery.
Erectile dysfunction
Pelvic floor exercises may support erectile function in some men by strengthening muscles involved in maintaining an erection. However, results vary and Kegels may be only one part of treatment, particularly after prostate cancer therapy.
Premature ejaculation
Some research suggests that pelvic floor exercises can help men control when they ejaculate, making sex more satisfying for both partners.
Recovery after prostate treatment
If you’ve had or are about to have prostate surgery, your doctor may talk to you about this. Kegel exercises are often used to help you regain bladder control more quickly after the operation.
Prostate cancer treatment can affect muscles and nerves involved in urination. Some men may also notice urinary changes after radiation or other treatments.
“Prostate surgery and some other treatments can temporarily weaken urinary control,” Dr. Sayyid said. “Learning the exercises before treatment and continuing them afterward may help you regain continence more quickly and improve your quality of life.”
How to find the right muscles
The easiest way to find your pelvic floor muscles is to imagine you’re trying to stop the flow of urine or hold back gas. The muscles you use to stop urine are your pelvic floor muscles. You can also tighten the muscles that lift your testicles slightly toward your body.
You may try stopping the urine stream once to identify the muscles. But do not routinely perform Kegels while urinating because this can interfere with normal bladder function.
How to do Kegels correctly
Once you know what the squeeze feels like, a common starting routine is:
- Sit, stand or lie down in a comfortable position
- Tighten your pelvic floor muscles and hold for about five seconds
- Relax completely for five seconds
- Repeat for 10 reps
- Aim for up to three sets a day, spread throughout the day rather than all at once
Your provider or pelvic floor therapist may recommend a different program based on your needs.
As you get stronger, you can work your way up to holding for 10 seconds. The key is consistency, not intensity. A few focused minutes, several times a day, beats one long session where your form falls apart.
Common mistakes to avoid
Dr. Sayyid shared a few things that can slow down your progress:
- Holding your breath: Breathe normally with each squeeze. Holding your breath adds tension elsewhere and takes focus away from the muscle you’re training.
- Overdoing it: More isn’t always better. Doing hundreds of reps a day can fatigue the muscles and cause more strain, not less. Stick to a reasonable daily routine.
- Using the wrong muscles: If your stomach, butt or thighs are working hard, you’ve drifted off target. Reset and focus only on the pelvic floor.
- Giving up too soon: Real results take weeks, not days. Treat this like any fitness goal that requires consistency.
Can your pelvic floor be too tight?
Kegel exercises involve contracting and relaxing muscles to strengthen a weak pelvic floor. However, some men have the opposite issue: their pelvic muscles are already too tight and can’t relax, a condition known as a hypertonic or overactive pelvic floor.
A tight pelvic floor can cause problems such as urination and bowel issues, sexual difficulties and chronic lower back and pelvic pain. If you experience these symptoms, doing Kegels may make things worse. It’s best to talk to your doctor instead of pushing through on your own.
When to talk to a doctor
Kegel exercises are safe for most men to try on their own but there are times when it’s worth bringing in a professional. If you’re recovering from prostate surgery, ask your doctor or a pelvic floor physical therapist for guidance tailored to your recovery.
“Pelvic floor therapists are an invaluable resource during the recovery journey,” Dr. Sayyid said. “They can help you if you’re unsure whether you’re using the correct muscles, if you have chronic leakage, experience pelvic pain or are not improving with exercises.”
Make an appointment if erectile or urinary symptoms are chronic or bothersome. Seek prompt medical attention if you have:
- Blood in urine
- Pain with urination
- Fever, chills or other signs of infection
- Trouble emptying your bladder
- Severe pelvic pain
- New or worsening urinary symptoms
Bottom line
Kegel exercises aren’t just for women. Men have pelvic floor muscles that help control the bladder and bowels and support sexual function.
If you’re unsure whether Kegels are right for you or aren’t seeing improvement, talk with your health care provider or a Banner Health specialist. They can help identify the cause of your symptoms and, if needed, refer you to a pelvic floor physical therapist who can guide you through the exercises safely and effectively.
FAQs
Are Kegels only for women?
No. Men also have pelvic floor muscles. Kegels can help strengthen the muscles that support bladder, bowel and sexual function.
Do Kegels help after prostate cancer surgery?
They may. Kegels can help strengthen the pelvic floor muscles that support urinary control after prostate cancer surgery.
Should I do Kegels before prostate cancer treatment?
Ask your care team. Many men are taught Kegels before treatment so they can learn the correct muscles before recovery begins.
How long does it take for Kegels to work?
It can take weeks or months of regular practice to notice improvement. Results vary by person and by the cause of symptoms.
Can Kegels help with erectile dysfunction?
Kegels may support erectile function in some men by strengthening the pelvic floor muscles. However, their benefits can vary, particularly after prostate cancer treatment when several factors may affect erections.
Can you do too many Kegels?
Yes. Overdoing Kegels or doing them incorrectly may lead to pain, tightness or worsening symptoms. Proper relaxation matters, too.
