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Kegel Exercises for Men to Last Longer in Bed | ED & PE Exercises

Much misinformation, harmful remedies and artificial supplements are always doing the rounds when it comes to lasting longer in bed. However, what if simple exercises performed correctly could help with this issue? Let’s find out!

9 min read
Kegel Exercises for Men to Last Longer in Bed | ED & PE Exercises

Contrary to popular belief, lasting longer is not an ego issue but a man’s attempt to satisfy their partner in bed. Much misinformation, harmful remedies and artificial supplements are always doing the rounds when it comes to this much debated topic. However, what if simple exercises performed correctly could help with this issue? Let’s find out!

Kegels for men?

Many people are aware of the usefulness of Kegel exercises for women, but are they beneficial for men as well? Let’s find out!

Studies have shown that Kegels for men may help improve bladder control, prevent premature ejaculation, treat erectile dysfunction, and heighten the intensity of the orgasms.

Read on to learn more about the benefits of Kegel exercises for men.

What are Kegel exercises?

Kegel exercises for men to last longer in bed are also known as pelvic floor muscle training (PFMT) exercises. They target your pelvic floor muscles, also called pubococcygeal (PC) muscles. These muscles support and hold your pelvic organs, including the urethra, bladder, and bowel, in place alongside helping you with your sexual function.

Can Kegel Exercise Improve Your Sex Life?

According to some studies, Kegel exercises can benefit men sexually. Performing Kegel exercises for premature ejaculation and some erectile dysfunction exercises can help improve your sexual experience, such as making your erection firmer by improving the blood flow to your groin.

Kegels may also help improve ejaculation control by boosting your ability to contract the muscles on command.

Some studies suggest Kegels for men may help treat sexual dysfunction. Additionally, they may help you experience increased pleasure and a higher number of orgasms.

Is Kegel Exercise for Men to Last Longer in Bed a Myth or Fact?

Kegel exercises for men to last longer in bed are a fact, not a myth. This means they really do work! However, Kegel exercises are only effective when they are performed correctly, while working the right muscles, and consistently. According to research, about 85% of men saw an improvement in sexual stamina when performing Kegel exercises for premature ejaculation.

Also read: Ayurvedic treatments for erectile dysfunction

How To Do Kegel Exercises For Men To Last Longer

Wondering how to do kegel exercises? In order to get started with Kegel exercises, here are a few things that you can do.

Search for the right muscles

To do so, you can try to stop urination in midstream. This task uses your pelvic floor muscles.

Once you identify the pelvic floor muscles, you can do Kegels in any position.

Work on technique

You can achieve the ideal kegel exercise technique by tightening your pelvic floor muscles and holding the contraction for 2-3 seconds. After that, relax for three seconds and repeat it a few times back to back. Once your pelvic muscles get stronger, feel free to do kegel exercises for men to last longer while standing or sitting.

Manage focusing abilities

To get the best results, it’s vital to avoid flexing the muscles in your thigh, abdomen, or buttocks. Moreover, always breathe freely while carrying out these exercises and avoid holding your breath.

Practice persistence

You must repeat these exercises every day. Aim for 3 sets of ten repetitions.

Here are some of the kegel exercises and their techniques that you can do to last longer.

The slow kegel exercise

1. Using the techniques mentioned above, squeeze your pelvic floor muscles. Then hold for a count of five. You might have the urge to hold your breath, but don’t give in to that instinct. Instead, try to breathe normally as you do while doing other exercises.

2. Post reaching a count of five, try to relax your pelvic floor muscles.

3. The key is to go slow. Try to slowly and intentionally squeeze and release the pelvic floor muscles.

4. Once your pelvic floor muscles are at ease, start squeezing again leisurely. Go ahead and maintain this rotation of squeezing and easing for ten cycles in total. While this may be difficult in the beginning, keep going.

5. At any point, if you feel uncomfortable or exhausted between the ten cycles, then feel free to stop.

6. After practising for some time, you may want to increase the time you hold the pelvic floor muscles. If that happens, go ahead by all means.

The fast kegel exercise

1. Contrary to the slow kegel exercise for premature ejaculation, this one requires you to hold the muscles for a second prior to easing all your muscles at once; that is, you have to squeeze and release rapidly.

2. Now repeat this entire process ten times in total.

3. Throughout the exercise, make sure to breathe normally.

4. If you find it excessively challenging, stop whenever you want to.

5. Over time, you can increase the number of reps.

In order to carry out these two exercises efficiently, wear loose-fitting and comfortable clothing.

Kegel Exercise for Premature Ejaculation

You can carry out both slow kegel and fast kegel exercises for premature ejaculation. But before beginning, consult your doctor and get a check-up done. You’ll get a few sore muscles initially. That is why you must take it slow in the beginning. As you do it repeatedly, more repetitions will come to you with ease.

Erectile Dysfunction Exercises: Kegel

Sitting in Chair Squeezes

1. Take a chair and sit in a comfortable position.

2. Now, try to squeeze your penis as if you’re trying to stop urine from emerging.

3. Hold for 5 seconds and release

4. Repeat the cycle 7-10 times

5. Aim for 3 sets

This exercise effectively treats erectile dysfunction.

Lying on Your Back Squeezes - Floor

1. Lay on your back and keep your hands on the floor.

2. Point your knees upwards post bending them.

3. Draw your penis inwards and hold for 5 seconds.

4. Release and try to squeeze your anus muscles

5. Do it as if you’re trying to stop a bowel movement.

6. Hold for 5 seconds and release.

7. Aim for ten reps of 3 sets each.

Lying on Your Side Squeezes - Floor

1. Lie on your side on the floor.

2. Take a large pillow and spread it between your knees.

3. Now, squeeze your legs together, hold for 5 seconds, and let go.

4. Aim for ten reps of 3 sets each.

Kegel Exercises for Men Benefits

Kegel exercise benefits for men include:

  • Sexual Benefits: These include lasting longer in bed, fixing premature ejaculation, harder erections, and more intense orgasms.
  • Treating prostate problems.
  • Managing Urinary or Fecal Incontinence.
  • Helps control dribble after urination.

Also read: Delay spray for premature ejaculation

Kegel Exercises Benefit Men Sexually

Kegel exercises for men benefit the pelvic floor muscles, which can improve the sexual experiences of men in several ways, like:

  • Improves the hardness of erections
  • Helps in delaying ejaculations
  • Heightens the pleasure experienced during sex
  • Helps increase the number of orgasms men can have

When to Do Your Kegels?

There are many ways to make Kegels a part of your daily routine. For example:

  • Try doing a set of Kegels each time you do a routine task, such as reading a newspaper or brushing your teeth
  • Do one set after you urinate to clear out the last few drops of urine
  • Before and during any activity which puts pressure on your abdomen, contract your pelvic floor muscles.

Remember that it takes consistency to strengthen your pelvic floor muscles, as they are just like any other muscle in your body.

Risks or Complications of Kegel Exercises for Men

Generally, Kegels for men don’t cause damage if you learn how to relax the muscles and strengthen them using proper technique. However, they shouldn’t be done in excess either.

If you do Kegels incorrectly, you risk making the symptoms of erectile dysfunction or incontinence worse. Plus, avoid stopping urine flow too often, as it can be harmful to your bladder.

When to See Your Doctor?

If you experience pain, discomfort, or aggravation of any adverse symptoms when doing Kegels, stop and seek medical advice at the earliest. Kegels do not work for everyone.

Don't do these exercises if you have a urinary catheter or pelvic floor muscle disorder(s), as they can be counterproductive. It’s best to consult a doctor first to ensure you’re healthy enough to do Kegels.

Also, ask the doctor about the correct instructions on performing Kegels. This is important because some individuals may experience a worsening of their erection and other problems if they exercise the wrong group of muscles.

Our Final Verdict on Kegel Exercises for Men to Last Longer in Bed

Kegels are extremely beneficial exercises for men grappling with sexual dysfunction. Especially those men that do not desire to rely on artificial methods to last longer in bed. However, Kegel exercises must be performed consistently, correctly and under the guidance of a professional for best results.


How to do Kegel Exercises for Penis?

Ans. It is essential to locate the pelvic floor muscles before you can perform Kegel exercises for the penis. To identify them, try to stop urinating midstream or tighten and squeeze the muscles that keep you from passing gas, i.e., your anal sphincter (try not to squeeze your butt cheeks or contract your stomach muscles).

  • Your penis should slightly draw into your stomach.
  • Start and stop urinating a few times to get comfortable with how to contract the right muscles. By doing this, you are working your pelvic floor muscles.
  • You can do the exercises in any position once you’ve identified these muscles, although you may find it easier to do them while lying down.
  • Avoid holding your breath; instead, breathe freely during these exercises.
  • After locating your pelvic floor muscles and practising the proper technique, you can start to exercise regularly.

How Often Should I Practice Kegel Exercise?

Ans. When you first start doing Kegel exercises for the penis, you may not be able to repeat them 10 or 20 times. But that’s okay, as it is better to do fewer repetitions that work the muscle correctly than do a lot of reps in a poor form.

As you get better at doing them, you can slowly increase the number of times you repeat the exercise till you reach 20.

Preferably, you should perform 10-20 Kegel exercises 3-4 times each day. Aim to do sets of both slow and fast Kegels. To notice improvements from performing Kegels, it may take you six weeks of regular practice in your routine.

How Long Should a Man Hold a Kegel?

While performing Kegel exercises, one is expected to tighten the pelvic floor muscles and hold this contraction for about three seconds. Once these three seconds have elapsed, make sure to rest for another three seconds and repeat this pattern a few times. Repeat this process about thrice a day and do not hold your breath while performing the exercise. Breathe freely instead.

How Many Kegels Should a Man Do In A Day?

It is advised to perform Kegel exercises in about three sets of 10 repetitions daily.

Why do Kegels Feel Good?

Kegel exercises work on the basis of contractions. When your muscles contract, it signals a rewarding sensation throughout your body. Hence, it feels good. Moreover, Kegels are an exercise after all and performing physical activity releases endorphins and happy hormones in the body, making sure you are energised and rejuvenated.

Can doing Kegels Make You Tighter?

Yes, performing Kegel exercises tightens your pelvic floor muscles.

Can Kegel Exercises for Men Help with Urinary Incontinence?

Yes, there is enough research to support the fact that Kegels help with issues or urinary incontinence and well as urine leakage.

How do I know if I've Found the Right Muscles?

Kegel exercises work the same muscles that men use to control their urine and those they use to prevent the passing of gas. Once you target these areas, you know you have found the right muscles.

Will Kegel Exercises Help with Premature Ejaculation?

The popularity of Kegel exercises to treat various sexual dysfunctions among men is ever increasing. According to research, about 85% of men saw an improvement in sexual stamina when performing Kegel exercises for premature ejaculation.


Antonio L. Pastore, Giovanni Palleschi (2014) Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation: a novel therapeutic approach (Therapeutic Advances In Urology) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003840/