Kegel Exercises for Men

Kegel exercises for men

are the most effective natural method to improve ejaculatory control. Developed by Dr. Arnold Kegel in the 1940s, these exercises strengthen the pubococcygeus (PC) muscle, which is responsible for controlling urinary and sexual functions.

78%

improvement in ejaculatory control after 8 weeks of regular practice

Source: Journal of Sexual Medicine, 2022

15min

4-6

per day is sufficient for lasting results

weeks to observe first significant results

Urologists' recommendation

Source: International Journal of Urology

Understanding the Pubococcygeus (PC) Muscle

What is the PC muscle?

The pubococcygeus muscle, also called the PC muscle, is part of the pelvic floor. It extends from the pubic bone to the coccyx, forming a muscular hammock that supports the pelvic organs. In men, this muscle plays a crucial role in:

• Urinary control: It allows you to stop and start urination

• Ejaculatory control: It regulates the timing of ejaculation

• Erection quality: It improves blood circulation in the penis

• Orgasm intensity: Stronger contractions generate more intense sensations

Beginner Level (25% control)

Kegel Exercises Step by Step

How to Locate Your PC Muscle

Why does the PC muscle weaken?

⚠️ Common Mistakes to Avoid

• Don't hold your breath during contractions

• Don't contract buttocks, thighs, or abdominal muscles

• Don't overdo it - start gradually

• Don't get discouraged if you don't see immediate results

Several factors contribute to PC muscle weakening:

Age: Like all muscles, the PC muscle naturally loses strength with age. From age 30, muscle mass decreases by 3 to 8% per decade.

Lack of physical activity: A sedentary lifestyle weakens the entire pelvic musculature. Men who spend long hours sitting are particularly affected.

Chronic stress: Stress causes muscle tension that can affect pelvic floor tone.

Poor habits: Excessive alcohol consumption, smoking, and an unbalanced diet can impact overall muscle health.

Basic Kegel Exercise

Position: Lie down with knees bent, feet flat on the floor.

Execution:

• Contract your PC muscle for 3 seconds

• Relax for 3 seconds

• Repeat 10 times

• Perform 3 sets per day

Breathing: Breathe normally throughout the exercise. Don't hold your breath.

Method 1: Urine Stop Technique

Step 1: During your next urination, start urinating normally.

Step 2: Midway through, contract your muscles to completely stop the urine stream.

Step 3: Hold the stop for 2-3 seconds, then release to finish urinating.

Important: The muscle you contract to stop urine is your PC muscle. Only use this method to identify the muscle, not as regular exercise.

Extended Hold Kegels

Position: Can be performed sitting, standing, or lying down.

Execution:

• Contract your PC muscle for 5-7 seconds

• Relax for 5-7 seconds

• Repeat 15 times

• Perform 3 sets per day

Advanced Level 75% - 100% control)

Quick Pulse Kegels

Execution:

• Rapidly contract and release PC muscle

• 1 second contract, 1 second release

• Repeat 20 times

• Rest 30 seconds between sets

Purpose: Improves muscle responsiveness and reaction time.

Intermediate Level (50% control)

Elevator Kegels

Execution:

• Start with a light contraction (30% effort)

• Gradually increase to medium (60% effort)

• Finish with maximum contraction (100% effort)

• Hold maximum for 5 seconds

• Slowly release in reverse order

• Repeat 10 times

Results Timeline and What to Expect

0% - 25%: Basic

25% - 50%: Intermediate

50% - 75%: Advanced

75% - 100%: Expert

This is where most men start. Focus on proper technique and muscle identification. You may feel muscle fatigue quickly - this is normal. Start with basic exercises only. 3 weeks

Better muscle control and awareness. You can now isolate the PC muscle more effectively. Some men notice slight improvements in urinary control. 4 weeks

Noticeable improvement in muscle strength. Many men report better ejaculatory control and stronger erections. This is when motivation typically increases. 4 weeks

Marked improvement in sexual performance. Better control during intercourse and increased confidence. Muscle endurance is noticeably better.

Substantial control over ejaculation timing. Most men report being able to last significantly longer. Benefits continue to improve with consistent practice.

Scientific Evidence and Research

Numerous studies have demonstrated the effectiveness of Kegel exercises for men with premature ejaculation:

• 2014 Study - International Journal of Impotence Research: A randomized controlled trial of 40 men with lifelong premature ejaculation found that 82.5% showed improvement after 12 weeks of pelvic floor exercises.

• 2022 Research - Journal of Sexual Medicine: Men who performed daily Kegel exercises for 8 weeks increased their ejaculatory latency time by an average of 3.2 minutes.

• 2020 Meta-analysis: Analysis of 7 studies involving 351 men concluded that pelvic floor exercises are as effective as some pharmaceutical interventions for premature ejaculation.

Advanced Tips for Maximum Results

Once you've mastered basic Kegels, integrate them into daily activities:

• Perform Kegels while driving (at red lights)

• Contract during TV commercial breaks

• Exercise while walking or standing in line

• Include in your morning routine

• Practice before bedtime for better sleep quality

Combining with Breathing Techniques

Advanced practitioners combine Kegel exercises with specific breathing patterns for enhanced results:

Breathing-Synchronized Kegels

Technique:

• Inhale deeply for 4 counts

• Contract PC muscle while holding breath for 4 counts

• Exhale slowly while maintaining contraction for 4 counts

• Release and breathe normally for 4 counts

• Repeat 10-15 times

Real Results from Our Users

"After 6 weeks of consistent Kegel exercises, I've gained so much more control. What used to be a 2-minute experience is now 10-15 minutes of quality time with my partner. The confidence boost is incredible."

- Michael, 32

"I was skeptical at first, but the science convinced me to try. The results speak for themselves. Not only do I last longer, but my erections are stronger and orgasms more intense."

- David, 28

Troubleshooting Common Challenges

I don't feel any muscle contractions

This is common for beginners. Try these solutions:

• Use the urine-stop method to clearly identify the muscle

• Place fingers on perineum (area between testicles and anus) to feel muscle lift

• Try different positions: lying down often works better initially

• Be patient - muscle awareness develops with practice

I'm not seeing results after 4 weeks

Several factors could be affecting your progress:

• Ensure you're contracting the correct muscle

• Increase exercise frequency or duration

• Check that you're not tensing other muscle groups

• Consider underlying health issues - consult a doctor if concerned

• Be consistent - results require regular daily practice

The exercises are becoming too easy

Progressive overload is key to continued improvement:

• Increase contraction duration

• Add more repetitions

• Try exercises in challenging positions (standing, walking)

• Incorporate breathing patterns

• Add resistance (advanced practitioners only)

Ready to Transform Your Sexual Performance?

Kegel exercises are just one part of a comprehensive approach to lasting longer in bed. Our complete system combines pelvic floor strengthening with breathing techniques, mental strategies, and partner communication skills.

Here's what happens during ejaculation at the muscular level:

When sexual stimulation reaches a critical threshold, your nervous system triggers the ejaculatory reflex as detailed in our complete guide to premature ejaculation causes. This reflex has two phases: emission (gathering seminal fluid) and expulsion (rhythmic contractions that propel semen outward).
The PC muscle, along with its neighbors the bulbospongiosus and ischiocavernosus, contracts involuntarily during expulsion. But here's the key insight: these muscles can also be controlled voluntarily. When strengthened and trained, they give you the ability to interrupt, delay, or modulate the ejaculatory response—essentially creating a biological brake pedal.

The Neurological Connection

Think of your ejaculatory control system as having three levels:

1. Spinal reflex (automatic, hardwired

2. Pelvic floor muscles (trainable, semi-voluntary)

3. Conscious control (learned, intentional)

Most men only use level 1—the automatic reflex. Kegel training develops levels 2 and 3, giving you conscious influence over what was previously an uncontrollable response. Studies using EMG (electromyography) show that men with premature ejaculation often have either weak pelvic floor muscles or chronically tense ones that can't relax. Both patterns shorten control.

The solution? Learning to consciously contract (strengthen) and relax (release tension) these muscles. This dual capability—not just strength alone—is what creates lasting control.

The Vascular Advantage

Beyond ejaculatory control, strong PC muscles improve erection quality through a simple mechanism: blood flow regulation. When you contract these muscles during arousal, you temporarily trap blood in the penis, increasing rigidity. When you release, fresh blood flows in. This rhythmic pump improves overall vascular health in the region, leading to firmer, more sustainable erections.

→ Understanding the physiology is step one. Learning the exact progressive protocol is step two. The Complete 4-Level Ejaculation Mastery Program includes the full 5-level Kegel system integrated with breathing, mental techniques, and partner exercises—because isolated muscle training alone isn't enough for complete mastery.

Method 2: The Anus Technique

Step 1: Sit or lie down comfortably

Step 2: Imagine you're trying to hold back gas.

Step 3: Tighten the ring of muscle around your anus

Step 4: Notice the contraction extends forward, under your testicles

This contracts the same muscle group. If you place fingers on your perineum (the area between scrotum and anus), you should feel a subtle lift when contracting correctly.

Method 3: The Erection Test

Step 1: Achieve a partial or full erection (manual stimulation is fine)

Step 2: Without touching your penis, try to make it "jump" or lift slightly

Step 3: The muscle that causes this movement is your PC muscle

This method confirms you've found the right muscle and shows its direct connection to erectile function.

Self-Check: Are You Doing It Right?

✓ Correct signs:

• Sensation of lifting/pulling upward in the pelvic area

• Slight movement of penis (especially when erect)

• No tension in abs, glutes, or thighs

• Breathing remains normal and relaxed

RELATED RESSOURCES

Continue Your Learning:

- Premature Ejaculation Causes: Complete Scientific Guide – Understand the why behind PE

- Stop-Start Technique Guide – Master behavioral control

- Breathing Techniques for Ejaculatory Control – Harness your nervous system (coming soon)

- [Multiple Male Orgasms Guide – Advanced mastery techniques (coming soon)