5 Best Kegel Exercise For Men's Health

Here are 5 effective Kegel exercises for men’s health, designed to strengthen pelvic floor muscles, improve bladder control, support prostate health, and enhance sexual performance. Each exercise is backed by expert recommendations from medical and fitness sources:

1. Basic Kegel Contractions  

How to do it:  

Sit, stand, or lie down comfortably. Identify your pelvic floor muscles by imagining stopping urine flow midstream or preventing gas release .  

Tighten these muscles for 3–5 seconds, then relax for the same duration. Aim for 10–15 repetitions per set, 3 times daily .  

Benefits: Improves urinary control, reduces post-prostate surgery incontinence, and enhances erectile function .  

2. Slow & Fast Kegels  

How to do it:  

Slow: Squeeze pelvic muscles for 5 seconds, relax for 5 seconds. Repeat 10 times.  

Fast: Rapidly contract and release the muscles (1-second holds). Do 10 reps.  

Combine both for a balanced routine .  

Benefits: Builds endurance and responsiveness in pelvic muscles, aiding in bladder control and sexual stamina .  

3. Hip Bridge with Pelvic Focus  

How to do it:  

Lie on your back, knees bent, feet flat. Engage pelvic muscles as you lift your hips, squeezing glutes and hamstrings. Hold for 5–10 seconds, then lower. Repeat 10 times .  

Benefits: Strengthens pelvic floor, glutes, and lower back while improving blood flow to the prostate .  

4. Low Lunge with Pelvic Engagement  

How to do it:  

Start in a lunge position (one knee forward, one knee on the floor). Sink hips downward while contracting pelvic muscles. Hold for 3 seconds, return to start. Do 10 reps per side. 

  

Benefits: Enhances hip flexibility, core stability, and pelvic muscle coordination .  

5. Single Leg Hip Thrust 

How to do it:  

Sit with upper back on a bench, legs bent. Lift one leg off the ground. Push through the grounded foot to thrust hips upward, squeezing pelvic muscles and glutes. Hold for 3 seconds. Repeat 8–10 times per leg .  

Benefits: Targets pelvic floor and glutes, supporting prostate health and post-surgery recovery .  

Key Tips for Success:  

Consistency: Practice daily for 6–8 weeks to see results .  

Avoid Overexertion: Do not hold your breath or strain other muscles (e.g., abs or thighs) .  

Combine with Lifestyle Changes: Maintain a healthy weight, avoid heavy lifting, and manage constipation to protect pelvic muscles .  

For detailed routines or post-surgery guidance, consult a pelvic floor therapist .