Your sex life, your way

Learn how Hims can help

Pelvic Floor Exercises (Kegels) for Men

Mike Bohl, MD, MPH, ALM

Reviewed by Mike Bohl, MD, MPH, ALM

Written by Geoffrey C. Whittaker

Published 07/11/2021

Updated 04/06/2024

Have you heard of pelvic floor exercises? Also known as kegels, these exercises are well known for their benefits among women, but not so much for their benefits for men. 

Women are often told to do kegel exercises to strengthen their pelvic floor as they age, and particularly after giving birth, which can weaken the muscles that support the uterus, bowels and bladder. While women may experience urinary incontinence, leakage when they sneeze, issues with bowel control and more, men may be prone to many of these same issues, too — and often, they’re unaware that there’s a solution.

Men can see benefits from pelvic exercises, so if you’re one of the many men trying to improve bowel control and sexual function or recover after prostate surgery, here’s everything you need to know to get those benefits.

The pelvic floor is a hammock-shaped group of muscles that extend from the pubic bone to your tailbone. They play a role in continence, passing gas and other, ahem, “biofeedback mechanics.”

As we mentioned, these muscles support bladder and bowel function. When you have strong pelvic floor muscles, it can help prevent the leaking of urine and feces. Healthcare professionals will sometimes specifically recommend pelvic floor muscle exercises to men with incontinence issues. 

However, another thing strong pelvic floor muscles can help with is sexual sensation.

Many things can cause a weak pelvic floor, such as:

  • Surgery for bladder or bowel issues

  • Having overweight or obesity 

  • Constant heavy lifting

  • Age

  • Constant coughing (like smoker’s cough)

  • High impact exercise 

You probably don’t even realize it, but you engage your pelvic floor muscles many times over the course of the day. 

Another area your pelvic floor helps in? Developing and maintaining an erection. Read our guide to pelvic floor dysfunction for more information.

Choose your chew

Add a boost to your sex life with our new chewable formats

Kegels for men bring some different benefits than they bring for women, but also some of the same ones. 

There have been several studies that showcase what strengthening these muscles can do. Here are the most common benefits.

Bladder Control

Since we’ve already touched on it, we’ll keep this one short and sweet. Incontinence can be caused by a variety of things — like prostate removal, overactive bladder and diabetes. If you’re having trouble controlling your bladder, pelvic floor exercises may help

Erectile Dysfunction

One study found that 40 percent of men aged 20 and up who experienced erectile dysfunction regained erectile function after performing pelvic floor exercises and lifestyle changes after six months. 

In addition to that, over 35 percent of men found that their ED significantly improved.

Interestingly, many types of exercise have been shown to improve ED. A 2011 study linked aerobic exercise with erection quality and reduced symptoms of ED.

Premature Ejaculation

Research has also found that pelvic floor exercises can help alleviate premature ejaculation issues. 

One study of 40 men found that 82.5 percent of them were able to gain control of their ejaculatory reflect after 12 weeks of kegel exercises.

Choose your chew

Doing a daily routine of pelvic floor muscle training can improve pelvic health and strengthen muscles that have weakened around the rectum, prostate, scrotum and other pelvic organs. 

So, how do you do kegel exercises? Here’s the simple three-step process:

  • Squeeze and hold your pelvic floor muscles for five seconds. 

  • Relax those muscles. 

  • Repeat that flow 10 to 20 times, three to four times a day. 

Once you start to feel progress, be sure to switch things up. Try doing kegel exercises while standing or sitting, or even while walking. And once you start, don’t stop — focus and consistency are key.

Having a hard time “finding” your pelvic floor muscles? When you’re peeing, try to stop and then start the flow of urine mid-stream. That clenching activates your pelvic floor muscles. The correct muscles can sometimes be hard to locate, so if you’re having trouble figuring out what to do, a professional can help you locate them.

If kegels don’t work for you, there are other ED alternatives out there that’ll help you keep things moving. Some of the most popular ones are in a class of drugs called PDE5 inhibitors, which work by improving blood flow to your penis. 

ED treatments like Viagra® (sildenafil), Cialis® (tadalafil), Stendra® (avanafil) and Levitra® (vardenafil) are all FDA-approved solutions to help you in your fight against ED. 

Plus, aside from being proven to work on their own, they can also be used in tandem with pelvic floor muscle exercises to help you shoot your best shot. 

Sildenafil citrate

Get hard for 95% cheaper than Viagra

Even though pelvic floor exercises are often thought to be for women, men can benefit from them greatly. 

If you have bladder control issues, they can help. Dealing with ED? It’s definitely worth trying kegels. They can also be a great supplementary treatment to taking an ED medication. 

Similarly, these sorts of kegel exercises have been shown to help premature ejaculation

Whatever your issue is, it’s a good idea to start by speaking with a healthcare provider. From there, you can discuss whether or not it will help to strengthen pelvic floor muscles.

5 Sources

  1. Cohen, D., Gonzalez, J., Goldstein, I., (2016, January). The Role of Pelvic Floor Muscles in Male Sexual Dysfunction and Pelvic Pain. Sexual Medicine Reviews, 53-62. Retrieved from https://www.sciencedirect.com/science/article/abs/pii/S2050052115000025
  2. Urinary Incontinence. Medline Plus. Retrieved from https://medlineplus.gov/urinaryincontinence.html#cat_51
  3. Dorey, G., Speakman, M., et al. (2005, August). Pelvic floor exercises for erectile dysfunction. BJU International. Retrieved from https://bjui-journals.onlinelibrary.wiley.com/doi/abs/10.1111/j.1464-410X.2005.05690.x
  4. Lamina, S., Agbanusi, E., Nwacha, R., (2011, November). Effects of Aerobic Exercise in the Management of Erectile Dysfunction: A Meta Analysis Study on Randomized Controlled Trials. Ethiopian Journal of Health Science, 21(3): 195–201. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3275865/
  5. Pastore, A., Palleschi, G., et al. (2014, June). Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation: a novel therapeutic approach. Therapeutic Advances in Urology, 6(3): 83-88. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003840/
Editorial Standards

Hims & Hers has strict sourcing guidelines to ensure our content is accurate and current. We rely on peer-reviewed studies, academic research institutions, and medical associations. We strive to use primary sources and refrain from using tertiary references. See a mistake? Let us know at [email protected]!

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.

Mike Bohl, MD, MPH, ALM

Dr. Mike Bohl is a licensed physician, a Medical Advisor at Hims & Hers, and the Director of Scientific & Medical Content at a stealth biotech startup, where he is involved in pharmaceutical drug development. Prior to joining Hims & Hers, Dr. Bohl spent several years working in digital health, focusing on patient education. He has also worked in medical journalism for The Dr. Oz Show (receiving recognition for contributions from the National Academy of Television Arts and Sciences when the show won Outstanding Informative Talk Show at the 2016–2017 Daytime Emmy® Awards) and at Sharecare. He is a Medical Expert Board Member at Eat This, Not That! and a Board Member at International Veterinary Outreach.

Dr. Bohl obtained his Bachelor of Arts and Doctor of Medicine from Brown University, his Master of Public Health from Columbia University, and his Master of Liberal Arts in Extension Studies—Journalism from Harvard University. He is currently pursuing a Master of Business Administration and Master of Science in Healthcare Leadership at Cornell University. Dr. Bohl trained in internal medicine with a focus on community health at NYU Langone Health.

Dr. Bohl is Certified in Public Health by the National Board of Public Health Examiners, Medical Writer Certified by the American Medical Writers Association, a certified Editor in the Life Sciences by the Board of Editors in the Life Sciences, a Certified Personal Trainer and Certified Nutrition Coach by the National Academy of Sports Medicine, and a Board Certified Medical Affairs Specialist by the Accreditation Council for Medical Affairs. He has graduate certificates in Digital Storytelling and Marketing Management & Digital Strategy from Harvard Extension School and certificates in Business Law and Corporate Governance from Cornell Law School.

In addition to his written work, Dr. Bohl has experience creating medical segments for radio and producing patient education videos. He has also spent time conducting orthopedic and biomaterial research at Case Western Reserve University and University Hospitals of Cleveland and practicing clinically as a general practitioner on international medical aid projects with Medical Ministry International.

Dr. Bohl lives in Manhattan and enjoys biking, resistance training, sailing, scuba diving, skiing, tennis, and traveling. You can find Dr. Bohl on LinkedIn for more information.

Publications

  • Younesi, M., Knapik, D. M., Cumsky, J., Donmez, B. O., He, P., Islam, A., Learn, G., McClellan, P., Bohl, M., Gillespie, R. J., & Akkus, O. (2017). Effects of PDGF-BB delivery from heparinized collagen sutures on the healing of lacerated chicken flexor tendon in vivo. Acta biomaterialia, 63, 200–209. https://www.sciencedirect.com/science/article/abs/pii/S1742706117305652?via%3Dihub

  • Gebhart, J. J., Weinberg, D. S., Bohl, M. S., & Liu, R. W. (2016). Relationship between pelvic incidence and osteoarthritis of the hip. Bone & joint research, 5(2), 66–72. https://boneandjoint.org.uk/Article/10.1302/2046-3758.52.2000552

  • Gebhart, J. J., Bohl, M. S., Weinberg, D. S., Cooperman, D. R., & Liu, R. W. (2015). Pelvic Incidence and Acetabular Version in Slipped Capital Femoral Epiphysis. Journal of pediatric orthopedics, 35(6), 565–570. https://journals.lww.com/pedorthopaedics/abstract/2015/09000/pelvic_incidence_and_acetabular_version_in_slipped.5.aspx

  • Islam, A., Bohl, M. S., Tsai, A. G., Younesi, M., Gillespie, R., & Akkus, O. (2015). Biomechanical evaluation of a novel suturing scheme for grafting load-bearing collagen scaffolds for rotator cuff repair. Clinical biomechanics (Bristol, Avon), 30(7), 669–675. https://www.clinbiomech.com/article/S0268-0033(15)00143-6/fulltext

Read more

Related Articles

Put yourself in good hands

Hims connects you with doctor-trusted products so you can have your best sex ever