When you hear the term Kegel, your mind may automatically leap to thinking of a group of menopausal or perimenopausal women subtly squeezing their pelvic floors. However, these subtle but highly effective exercises can be highly beneficial for men, and yet they are highly underutilized by men because they are considered by many to be a woman’s exercise. But did you know that Kegels can actually improve erectile function? You heard that right. These exercises target the pelvic floor muscles, particularly the pubococcygeus and bulbocavernosus muscles, which play a key role in achieving and maintaining erections. Strengthening these muscles can lead to improved blood flow to the penis, better control over ejaculation, and stronger, longer-lasting erections. Regularly practicing Kegels has been shown in some studies to benefit men with erectile dysfunction, especially when combined with other lifestyle improvements like regular exercise, weight management, and limiting alcohol or tobacco use. Better erections aren’t the only benefit of these pelvic floor exercises; check out this list of other ways men can benefit from them:
- Improved Bladder Control: Helps prevent or reduce urinary incontinence, especially after prostate surgery.
- Better Bowel Control: Strengthens muscles involved in managing bowel movements.
- Core Stability: The pelvic floor is part of the deep core musculature, supporting posture and movement.
- Prostate Health Support: Strengthening these muscles can alleviate some symptoms related to prostate issues.
How to Do Them:
- Identify the correct muscles by trying to stop the flow of urine mid-stream (only for identification, not regularly).
- Contract and hold those muscles for 3–5 seconds, then relax for the same amount of time.
- Aim for 10–15 repetitions, 2–3 times a day.
The best thing about these exercises is that they can be done anywhere, and no one even has to know that you are doing them.
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