Guide To Kegel Exercises

Kegel exercises are essential for men’s health, particularly for prostate health and sexual wellness.
By strengthening the pelvic floor muscles, Kegels can help improve blood flow to the pelvic region, which can support better prostate function. These exercises can also help manage urinary incontinence, often an issue after prostate surgery or with age, by strengthening muscles that control the bladder.

In terms of sexual health, strong pelvic floor muscles can enhance erectile function and stamina by improving blood flow and control over muscle contractions.
Kegels may also contribute to better control over ejaculation, potentially helping men with premature ejaculation. Consistently practicing Kegel exercises, then, can lead to improvements in both prostate health and overall sexual performance and satisfaction.

Step 1: Get Comfortable in Any Position

You can perform Kegel exercises lying down, sitting, standing, or even while walking. Choose a position that feels comfortable for you—no need to lie down if it’s not convenient.

Step 2: Identify the Pelvic Floor Muscles

To find the right muscles, imagine you’re stopping the flow of urine midstream. These are the pelvic floor muscles you’ll be engaging.

Step 3: Tighten the Muscles

Squeeze the pelvic floor muscles and hold for about 5 seconds. Try to keep other muscles, like your abs, thighs, and glutes, relaxed and focus only on the pelvic area.

Step 4: Release and Relax

Relax the pelvic floor muscles completely for another 5 seconds. The release is as important as the squeeze.

Step 5: Repeat Throughout the Day

Aim to do 10–15 repetitions in a set. Try to incorporate these exercises into your daily routine—at your desk, in the car, standing in line, or relaxing at home. This way, you can strengthen your pelvic floor muscles consistently without setting aside extra time.

By integrating Kegel exercises into everyday moments, you'll gradually improve pelvic floor strength and endurance.

This guide is part of our

Prostate Health Revival: 30-Day Free Program!

In this program, we provide daily tips, exercises, and guidance specifically designed to support prostate health and enhance well-being.
If you haven’t signed up yet, we highly recommend joining to take advantage of the full program and receive expert advice and tailored steps toward better prostate health.

Sign up today and start your journey with us for free!

Sign up here.

For more information, please refer to our full Disclaimer.