Free Kegel Exercises for Men

While Kegel exercises–named after Dr. Arnold Kegel, who developed them in the 1940s to treat urinary incontinence–may be primarily associated with women, they’re also useful for men. Strengthening the pelvic floor muscles may help reduce both urinary and fecal incontinence in men. Kegels may also help a man achieve greater control over his sexual response, according to the University of California, Santa Barbara’s sex experts.

Identification Exercise

Practice stopping your flow of urine mid-stream. While you shouldn’t do this on a regular basis–you may start retaining urine–you can do it on rare occasions to help you locate your pelvic floor muscles. The same muscles that help you stop the flow of urine are the ones used in Kegel exercises.

Women may insert a finger or fingers inside the vagina to verify the pressure exerted by the pelvic floor muscles; men may opt to slide a finger into the rectum instead. Squeeze your pelvic floor muscles as if stopping the flow of urine or as if trying not to pass gas. You should feel a contraction around your finger.

While you’re doing this, place your other hand on your thigh, abdominal and buttock muscles, in turns. You shouldn’t feel these muscles moving at all when you contract your pelvic floor muscles. You might, however, notice your penis moving if you contract these muscles while you have an erection. This is completely normal, and even offers useful proof that you’ve found the right muscles.

Slow Contractions

Squeeze your pelvic floor muscles and hold them in that position for up to 10 seconds, then relax. Repeat this action up to 10 times to complete one set. If you can’t hold the contraction for a full 10 seconds, hold it for as long as you can with each repetition–try for at least five seconds when you start. As your muscles strengthen over time you’ll work up to holding the full 10-second contraction. You may want to do just one or two sets of this exercise at first. As with any other muscles, your pelvic floor muscles can become fatigued if overworked. As your muscles strengthen you can mix and match up to three sets of this and other Kegel exercises per day.

Quick Squeezes

Practice squeezing and relaxing your pelvic floor muscles quickly and rhythmically. It may help to count out loud as you do this, with one squeeze and release for each count. Continue for as long as you can; 30 seconds makes a good initial goal for one set.

The Elevator

Count slowly from one to five. Tighten your pelvic floor muscles a little more with each count until, on the final count, they are fully contracted. Then slowly count back down to one, relaxing your muscles a little more with each count until, at one, they are fully relaxed.

About this Author

Marie Mulrooney has written professionally since 2001. Her diverse background includes numerous outdoor pursuits, personal training and linguistics. She studied mathematics at the University of Alaska Anchorage and contributes regularly to various online publications. Print publication credits include national magazines, poetry awards and long-lived columns about local outdoor adventures.