Many men believe Kegel exercises are only for women, but they’re just as beneficial for male sexual and urinary health. These exercises strengthen the pelvic floor muscles, which support vital organs and contribute to erectile function and ejaculation control. At supremepenis.com, we’re passionate about sharing science-backed strategies that enhance male performance—and Kegels are one of the simplest tools available.
Locating Your Pelvic Floor Muscles
The first step is identifying the right muscles. The easiest way to do this is by trying to stop your urine midstream. The muscles you use to do that are your pelvic floor muscles. Once identified, you can contract them even when you’re not urinating, which is the basis of Kegel exercises.
How to Perform Kegel Exercises
Here’s a step-by-step routine:
Step 1: Contract
Tighten your pelvic floor muscles for 3–5 seconds. You should feel a lifting sensation.
Step 2: Relax
Release the contraction for the same duration. Breathe naturally.
Step 3: Repetitions
Do 10–15 reps per session, three times daily.
Beginner’s Routine
Morning: 10 reps while lying down
Afternoon: 10 reps while sitting
Evening: 10 reps while standing
Common Mistakes to Avoid
Holding your breath — always breathe normally.
Flexing other muscles like thighs or abs.
Doing them while urinating regularly — only test occasionally.
Advanced Kegel Techniques
Once you’re comfortable, try adding variations:
Pulsing Kegels
Rapid-fire contractions (1 second on, 1 second off).
Extended Holds
Hold each contraction for up to 10 seconds.
Weighted Kegels
Use devices like penis weights or resistance trainers designed for pelvic floor work.
Benefits You Can Expect
With consistent practice, you can expect:
Better erection quality and stamina
Improved ejaculatory control
Stronger orgasms
Less risk of urinary leakage or incontinence
Support for prostate health
Kegels and Erectile Dysfunction
Several studies have shown that pelvic floor training can significantly improve symptoms of erectile dysfunction. Strengthening these muscles helps improve blood flow and support during erections.
Kegels After Prostate Surgery
Men recovering from prostate surgery are often encouraged to do Kegels to regain bladder control. While results vary, many report significant improvements within weeks.
Tracking Your Progress
Keep a simple log of your daily sets and reps. Noting improvements in urinary or sexual control is a great motivator to stay consistent.
How Long Until You See Results?
Most men start to notice improvements within 4–6 weeks, with major changes around the 3-month mark if performed regularly.
Myths About Kegels for Men
There are misconceptions that Kegels alone will increase penis size or replace other forms of training. While they improve erection quality and endurance, they should be combined with healthy lifestyle habits.
Integrating Kegels with Other Techniques
For even better results, pair your Kegel practice with:
Kegel exercises for men are an underrated powerhouse for better sexual and urinary health. They’re free, discreet, and require no equipment. By committing just a few minutes daily, you can unlock benefits that improve your performance in bed, boost confidence, and enhance overall quality of life.
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