Rear view of a muscular young man flexing his arm


Kegel Exercises for men are yet another natural solution that has been shown in many males to be as powerful as a Viagra or Cialis, exercise of course being another. The power of Kegel Exercises over Erectile Dysfunction was shown in one 2005 British study which put men in two groups:  1) men who made lifestyle changes (such as smoking cessation, weight reduction, exercise, etc.) and 2) those who made lifestyle changes + Kegel exercises. [1] After 3 months the results of group #2 were so dramatic that the researchers put everyone on Kegel exercises.

Think about that:  the Kegel Exercises for Men group did much better than a group that quit smoking, was exercising and reducing weight, all of which are proven erectile dysfunction fighters. After six months 76% of the men had significantly improved their erectile function.  That’s three out of four and is on par with Viagra or any other erection-enhancing drug out there.  The researchers concluded that “this study suggests that pelvic floor exercises should be considered as a first-line approach for men seeking long-term resolution of their erectile dysfunction“.  In other words, Kegels improve erectile dysfunction in a strong majority of cases.

So what are Kegel Exercises?  They are the easiest exercise you will ever do in the sense that you can do them anywhere, anytime and noone will ever know.  You don’t have to drive to a gym or find a track or enroll in a program to do Kegel Exercises, nor do they take long to do.  The only trick for beginners is knowing which muscles they are supposed to exercise.

To find the right “pelvic floor” muscles for Kegel Exercises, simply urinate and then cut off the flow.  You should feel muscles at the base of the penis a little above the anus contracting. You should feel a contraction in this area, because these muscles run from the anus to the base of the penis. The technical name for this muscle is pubococcygeus or “PC group”. Whatever you want to call them, it is these boys that you’ve got to get back in shape!

Kegel Exercises for Men – Other Benefits
And sex researchers have found that, generally speaking, the better the tone and shape of these muscles, the more sexual pleasure that is experienced. [2]  Now, if you’re the typical guy, you have probably spent many an hour thinking about just this subject, that is how to get more enjoyment out of this already mind-blowing experience.  Well, maybe you ought to start doing a little calisthentics downstairs, eh?  Yes, Kegel Exercises for Men can be one of your best bedroom friends.

Another negative sexual symptom of atrophied, out-of-shape PC muscles in males is a long refractory period.  “Refractory period” refers to the amount of recuperation time that it takes after an orgasm before you can have another orgasm. [3] And it makes sense, because Kegel Exercises get the muscles back in shape that are used in creating and maintaining an erection.  And, cmon, aren’t you interested in anything that might help you more quickly do back-to-back orgasms??  Other reported benefits of Kegel Exercises for men are 1) lasting longer and 2) a stronger ejaculation. Woo hoo!

By the way, Kegel Exercises may tie into low testosterone as well.  One of the symptoms of low testosterone is atrophy of the penile muscles, including the PC muscles engaged through Kegel Exercises. That is why I highly recommend that you boost testosterone through natural means (sexsleep and the mind for example) or through HRT.  But the point is that Kegel Exercises can undoubtedly help you partially overcome the effects of low testosterone.

HERBAL HELP?:  One herb that may help to build PC muscles is Tongkat Ali (Eurycoma Longfolia).  A couple of animal studies have shown mild androgenic (testosterone raising) properties and still others that it is a strong libido enhancer.  Both of these will lead, directly and indirectly, to improvements in muscle tone in the pelvic area.  In fact, one animal study showed that.  One animal study even documented a significant increase in size in the leveator ani muscle. [5] For more information, on Tongkat Ali, see #28 in my link on Improving Male Fertility.

CAUTION:  Watch the bike riding.  Bike riding (on standard seats) can damage the pudendal nerve, which innervates these same pelvic mucles.  This is one of the reasons that bike riding is often associated with erectile dysfunction.

Kegel Exercises and BPH (Enlarged Prostate)
You should also consider Kegel Exercises if you are experiencing urinary incontinence due to BPH (Enlarged Prostate).  For those who don’t know:  often when men begin to experience BPH, the ensuing overstress of the bladder muscles leads to a little leakage after urinating.  Once again, Kegel Exercises come to the rescue.

A weak, atrophied PC muscle is about a finger-width think, whereas a healthy one is usually about three fingers in thickness.  Remember that the PC muscles activated by Kegel Exercises are, among other things, blood movers and blood is what erections are all about.

How To Do Kegel Exercises for Men
So how do you widen and strengthen your PC muscle?  It is surprisingly easy.  Here are the basic Kegel exercises:

1. Contract your urinary flow muscles and hold for a count of ten (1000-1, 1000-2, etc.). NOTE:  You don’t have to be actually urinating to do this of course!  Once you learn to feel these muscles, this can be done anywhere, anytime.  To learn to feel correct Kegel Exercises, you can also try the Towel Trick, which is simply to hang a small washcloth on your erect penis and then move the washcloth up and down from the contraction of the PC Muscle. You can then ‘graduate’ to a handtowel and even a regular shower towel from there.

2. Relax these muscles completely for another count of ten.

3. Perform ten of these cycles four times a day.

Every few days or each week, up the number of contractions and the count a little.  When your contractions become strong enough through the Kegel Exercises, you will feel the blood flow into the penis which will lead to stronger and longer-lasting erections.  Rumor has it that Kegel Exercises also help develop the ability to ‘shoot’ your sperm farther, although I have never been able to substantiate that with a study. However, one journal study did document that Kegels can actually help guys push out more semen volume which could explain this phenomenon. [3]  (And I’m not so sure it’s that important as the woman of your dreams would probably only be frightened by you flinging your little sailors onto the ceiling and walls.)

If you’re low testosterone or if these muscles have just gotten out of shape from disuse, you may find step one very difficult to do.  You may find that you can only hold the contraction for only a few seconds at first.  But keep working at it and you will find your abilities increasing rapidly – these muscles respond quickly to exercise.

NOTE:  Kegel Exercises are very important to females as well.  They have many clinical uses, but one of the interesting ones is that Kegel Exercises can actually increase vaginal lubrication in women. The reason is that as a woman contracts her pelvic muscles, blood flow increases to the area which acclerates her natural lubrication.  This can be an important tip to women that are older or have gone through menopause. Furthermore, some women (through childbirth or atrophy) will leak a little urine when laughing or playing sports, for example. Kegel Exercises can often heal these kind of problems.

By the way, Kegel Exercises are often quite arousing for women. Researchers have found that many women have actually quit Kegel Exercises because of the unresolved sexual tension created by exercising these pelvic muscles.  In fact, in many women healthy PC muscles can be the key sexual enjoyment and orgasm.  [4] 

So, guys, don’t let the women have all the fun.  It is time to get busy –  Kegel Exercises for Men are yet another one of those all-to-gain-and-nothing-to-lose things that I put on this site.  Next the Little Woman comes into the bathroom, I want you to toss her a towel – with your hands tied behind your back…


1) BJU Int,Sep 2005,96(4):595-72) The G-Spot and Other Discoveries About Human Sexuality, Alice Kahn Ladas, MSS, Ed.D, Beverly Whipple, Ph. D., and John D. Perry, Ph. D., 1982, p. 88.

3) Sexologies, 17(1):S136, April 2008, Page S136, “The importance of the Kegel exercises for the erection of the male and female erectile organs (male and female penis)”

4) Benjamin Graber and Georgia Kline-Graber, Female Orgasm:  Role of the Pubococcygeus Muscle, p. 348-51.

5) ARCHIVES OF PHARMACAL RESEARCH, 2001, 24(5):437-440, “Effects of Eurycoma longifolia Jack on laevator ani muscle in both uncastrated and Testosterone-Stimulated castrated intact male rats

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