What do kegels do for men?

They strengthen the pelvic floor, the sling of muscle under the bladder and bowel. Men often use them for leaking after peeing (after-dribble), bladder control after prostate surgery, and general pelvic floor strength.

How do I know I'm squeezing the right muscle?

When you squeeze, the base of the penis should pull in slightly and the testicles should lift a little. Your stomach, buttocks and thighs should stay relaxed, and you should keep breathing normally.

Can I do kegels while peeing?

Only once or twice, to find the muscles. Stopping your stream regularly can stop your bladder emptying properly, so do your actual practice at other times.

How many kegels should a man do a day?

A common starting point is 3 sets of 10 a day. Work up to holds of about 10 seconds, with an equal rest after each one. More isn't better: tired muscles stop working well.

Should men do reverse kegels too?

Often, yes. If your pelvic floor tends to be tight (trouble starting to pee, pelvic aching), relaxing it matters as much as strengthening it.

Kegel exercises for men: how to find the muscles and start

The pelvic floor isn’t a women’s muscle. Everyone has one, and in men it supports the bladder and bowel, helps control the flow of urine, and works during sex. Like any muscle, it gets weaker with age, inactivity or surgery, and it can be trained.

Where the muscles are

Your pelvic floor runs from your pubic bone at the front to your tailbone at the back, like a hammock. You can’t see it work, which is why most people aren’t sure they’re doing kegels right.

Two quick ways to feel it:

Stop the flow. Next time you pee, try to slow or stop the stream for a second. The muscles you use are your pelvic floor. Do this once to learn the feeling, not as your exercise.
Hold in gas. Imagine you’re in a quiet room and need to hold in wind. The squeeze and lift you feel near the back passage is the same muscle group.

Standing in front of a mirror, a correct squeeze makes the base of the penis draw in and the testicles rise slightly.

How to do a kegel

1. Get set. Lie down with knees bent to start. Once it feels natural, you can do kegels sitting or standing.

2. Squeeze and lift. Tighten the muscles from the step above and lift them up and in. Keep your stomach, buttocks and thighs loose.

3. Hold. Hold for 3 seconds while breathing normally. Don’t hold your breath.

4. Let go completely. Relax for 3 seconds. The release is part of the exercise.

5. Repeat. Do 10 reps. That’s one set.

As it gets easier, make the holds longer, up to around 10 seconds, with the same length of rest. Add a few quick squeezes at the end of a set (squeeze and release right away) to train the fast response that helps when you cough, lift or sneeze.

A simple routine

Weeks 1 to 2: 3 sets of 10, holds of 3 seconds
Weeks 3 to 4: 3 sets of 10, holds of 5 seconds, plus 5 quick squeezes
Week 5 onward: holds of 8 to 10 seconds, plus 10 quick squeezes

Three sets take only a few minutes. Tying them to something you already do, like brushing your teeth or your morning coffee, makes them stick.

Common mistakes

Squeezing the wrong muscles. If your buttocks clench or your stomach tightens, ease off and try a smaller squeeze.
Holding your breath. Breathe normally throughout.
Never fully relaxing. A muscle that never lets go gets tired and tight. If you notice discomfort, add a few reverse kegels at the end.
Doing too many. Quality beats quantity. Stop when you can’t do a clean squeeze.

Make it stick

Clasp gives you a 6-week plan that gets harder without getting longer, with a different vibration for each phase so you can train with your eyes closed, anywhere. Not sure you’ve found the muscles yet? Start with how to find your pelvic floor muscles.

When to see a professional

If you have leaking that doesn’t improve, pain, trouble emptying your bladder, or you’re recovering from prostate surgery, talk to your doctor or a pelvic floor physiotherapist. They can check your technique and tailor a plan. This guide is general information, not medical advice.