When you say “Kegel,” most people picture postpartum women. The reality is broader: men have a pelvic floor too, and strengthening it brings real, measurable benefits — better urinary control, improved erectile function, support for prostate health.

Developed in the late 1940s by American gynecologist Dr. Arnold Kegel, these exercises were initially designed for women. But research over the past 30 years has demonstrated their effectiveness in men, particularly after prostate surgery. The Cleveland Clinic and Mayo Clinic now systematically recommend them for stress incontinence and post-prostatectomy recovery.

Where is your pelvic floor?

The male pelvic floor is a network of muscles forming the “floor” of the pelvis. It supports the bladder, intestine, and prostate. It also plays a key role in:

  • Voluntary control of urination
  • Bowel function and sphincter control
  • Erections (these muscles compress the veins of the penis to maintain an erection)
  • Ejaculation

Two main muscles concern us:

The pubococcygeus muscle (PC): the main muscle of continence. It’s the one you contract to stop urination mid-stream.

The bulbospongiosus muscle: at the base of the penis. It contributes to erection and ejaculation.

How to identify your pelvic floor muscles

This is the trickiest step. Several techniques to find the right muscles:

Method 1: stopping urine. While urinating, try to stop the flow mid-stream. The muscles you contract are your pelvic floor muscles. Important: this method is meant for identification only, not regular practice. Repeatedly stopping urination can disrupt normal bladder function.

Method 2: holding gas. Imagine you’re trying to hold in gas. The contraction you feel is partly that of the pelvic floor.

Method 3: lifting the testicles. Try to lift your testicles without using your hands. This contraction involves the bulbospongiosus muscle.

Method 4: in the mirror. Standing, looking at your penis in the mirror, contract your pelvic floor. You should see your penis lift slightly toward your stomach.

If you struggle to identify these muscles, a pelvic floor physical therapist can help — and may use biofeedback (sensors to visualize the contraction). This option is particularly useful after prostate surgery.

The basic technique

Once the muscles are identified, here’s the standard protocol recommended by urologists:

Slow contractions (endurance)

  1. Empty your bladder
  2. Sit, lie down, or stand comfortably
  3. Contract the pelvic floor muscles
  4. Hold the contraction for 10 seconds
  5. Release for 10 seconds
  6. Repeat 10 times

Fast contractions (strength)

  1. Contract the muscles vigorously
  2. Hold 1 second
  3. Release 1 second
  4. Repeat 10 times

The Mayo Clinic recommends doing 3 sessions per day:

  • 10 slow contractions (10 sec hold + 10 sec rest)
  • 10 fast contractions

That’s roughly 5 minutes of total work, three times a day.

Common mistakes

Avoid these pitfalls that compromise effectiveness:

Contracting the wrong muscles. Many men contract their abdomen, glutes, or thighs instead of the pelvic floor. Place a hand on your belly: it shouldn’t tense.

Holding your breath. Breathing should remain natural. Holding your breath increases abdominal pressure and counters the desired effect.

Doing too much, too fast. Like any muscle, the pelvic floor needs gradual progression. Start with shorter contractions if 10 seconds is too long.

Practicing only when symptoms appear. These exercises work as ongoing maintenance, not as crisis intervention. They must be practiced daily for at least 3 months before fully evaluating results.

Expected results

Be patient. Improvement is gradual:

  • 2 to 4 weeks: better awareness of the muscles, slight improvement in control
  • 2 to 3 months: noticeable reduction in leaks, better continence
  • 6 months: maximal effect, with consistent practice

According to a Cleveland Clinic review, 50 to 75% of men with stress incontinence see significant improvement after 3 months of regular Kegel practice. After prostatectomy, exercises started before surgery and continued after substantially accelerate continence recovery.

When to seek professional support

If after 6 to 8 weeks of regular practice you don’t notice any improvement, consult a pelvic floor physical therapist. Specialists can:

  • Assess the strength and coordination of your pelvic floor
  • Use biofeedback to verify proper technique
  • Add electrical stimulation if needed
  • Adapt the protocol to your specific situation

In the United States, pelvic floor physical therapy is increasingly recognized and is often covered by insurance with a physician’s referral, especially after prostate surgery.

Beyond Kegels: complementary exercises

The pelvic floor doesn’t work in isolation. To maximize benefits, integrate complementary exercises:

  • Hypopressive abdominal exercises: strengthen the deep core without putting pressure on the pelvic floor
  • Modified Pilates (with a knowledgeable instructor): work on stability and posture
  • Bridge: strengthens glutes, lower back, and pelvic floor together
  • Walking: simple but effective; engages the pelvic floor naturally

Avoid certain exercises that put significant pressure on the pelvic floor: heavy weightlifting without supervision, classic crunches done excessively, intense impact (running on hard ground in large quantities) if you already have weakened pelvic floor.

What to remember

Kegel exercises are one of the most effective and least invasive solutions to improve urinary continence in men, particularly after 50 or after prostate surgery. Free, doable anywhere, they require only consistency and proper technique.

The hardest part is starting and persisting. Three months of regular practice can transform your daily life. So why wait?