Kegel exercises for men
Last updated: 8 November 2026
Men have a pelvic floor too. It is a sling of muscles that supports the bladder and bowel and helps control when you pass urine or wind. Kegel exercises train it with a small squeeze and a full release. Nobody can see you do them.
Find the muscles
Imagine you are stopping urine mid-flow, or holding in wind. The muscles you tighten are your pelvic floor. Many men also feel the base of the penis draw in a little and the testicles lift slightly.
Use the toilet trick once, to learn the feeling. Don't practise it regularly. NHS guidance advises against it because it can stop the bladder emptying fully.
A simple routine
- Lie on your back with your knees bent. Sitting and standing come later.
- Squeeze and lift the muscles for 3 seconds. Keep breathing.
- Relax completely for at least 3 seconds.
- Repeat about 10 times. Do this up to three times a day.
- Add a second to your holds each week, up to about 10 seconds.
Many people notice changes after 4 to 6 weeks of regular practice. Some take longer.
Counting seconds while you concentrate is awkward. Kegel Timer counts the squeeze and the rest for you and follows an 8-week plan. It is free, needs no account and keeps your progress in your own browser.
Common mistakes
- Holding your breath. Breathe out gently as you squeeze.
- Clenching buttocks, thighs or stomach. If those muscles move, ease off and aim for the inner lift.
- Skipping the rest. The release matters as much as the squeeze.
- Overdoing it. If the area feels tired or sore, rest for a day.
Why men look into them
Men often start pelvic floor exercises after prostate surgery, when a physiotherapist or surgeon suggests them, or simply to learn control of the muscles. If you are recovering from an operation, follow your care team's advice first. This page is general exercise guidance.
For the full step-by-step version, read how to do Kegel exercises.
Frequently asked questions
How do men find their pelvic floor muscles?
Imagine stopping urine mid-flow or holding in wind. The muscles you tighten are your pelvic floor. You may also notice the base of the penis draw in slightly and the testicles lift. Use this only to learn the feeling, not as a regular practice on the toilet.
How many Kegels should a man do a day?
A common routine is about 10 repetitions, up to three times a day, holding for 3 seconds at first and building towards about 10 seconds.
How long do Kegels take to work for men?
Many people notice changes after 4 to 6 weeks of regular practice, and some take longer. Results vary from person to person.
Can men do Kegels while standing or sitting?
Yes, once you can find the muscles. Lying down is easiest while learning. Later you can practise sitting or standing.
Are Kegel exercises different for men and women?
The muscles and the technique are the same: squeeze, lift, hold, then relax fully. Only the way the muscles feel may differ.
When should a man see a doctor?
See a doctor or pelvic health physiotherapist if you have pelvic or testicular pain, pain during Kegels, a recent operation such as prostate surgery, leaking that does not improve, or any symptoms that worry you.
Sources: NHS, "Pelvic floor exercises"; The Chartered Society of Physiotherapy; NICE guidance on pelvic floor muscle training.