Kegel Exercises for Men: Strengthen Erections and Improve Control

Kegel exercises train your pelvic floor muscles, specifically the pubococcygeus (PC) muscle, located between the base of your penis and your anus. You naturally engage this muscle when stopping urine midstream.

Named after Dr. Arnold Kegel, who developed these exercises, male Kegels improve erection strength, enhance control over ejaculation, and boost sexual performance. The PC muscle drives ejaculation by propelling semen through the urethra, and strengthening it increases blood flow to the penis, resulting in firmer, longer-lasting erections.

Why Kegel Exercises Are Not Just for Women

Men benefit from Kegel exercises through:

• Improved orgasm control
• Harder erections due to increased blood flow
• Longer erections thanks to better vascular support

Dr. Kegel’s method requires only a few minutes of daily practice to achieve measurable results.

Step-by-Step Guide to Boost Sexual Performance

1. Identify Your Pelvic Floor Muscle
During your next urination, try stopping your urine midstream. The muscle you use to pause your flow is your PC muscle. Hold your urine for 5 seconds, repeating 2–3 times during the session.

2. Strengthen the Muscle

• Contract the PC muscle and hold for 5 seconds (gradually build from 1 second to 5).
• Relax and hold for 5 seconds.
• Perform 10 repetitions per set, rest for 60 seconds, and repeat the cycle 2 more times (3 sets total).

3. Practice Controlled Relaxation

• Relax the muscle as if you are urinating or defecating.
• Hold the relaxed position for 5 seconds (gradually build from 1 second to 5).
• Repeat 10 times per set, rest 60 seconds, and repeat 2 more cycles (3 sets total).

4. Increase Speed for Muscle Agility

• Rapidly contract and release the PC muscle 10 times per set, maintaining full contraction and relaxation.
• Aim for 2 contractions per second.
• Perform 3 sets of 10 repetitions, resting between sets.

 

Summary of Daily Routine

• Set A: 10 slow contractions with holds, repeat 3 times
• Set B: 10 slow relaxations with holds, repeat 3 times
• Set C: 10 fast contractions, repeat 3 times

After 2 weeks of daily practice, you can gradually increase to 5 sets per day to further enhance strength without risking overtraining.