Kegel Exercises for Men

Beat Erectile Dysfunction Naturally

Research published in the Journal of the British Association of Urological Surgeons proved that Kegel exercises for men can help restore erectile function in individuals suffering with ED.

In 2005 British scientists took several men and split them into two groups. Group one exercised, stopped smoking, ate a healthier diet and lost weight.

Group two only did one thing…Kegel Exercises!

After six months 35 percent of the men in the Kegel group saw erections improve somewhat, and 40 percent saw significant improvement in their ability to achieve and maintain an erection.

Note the word significant.


The Kegel group actually saw greater improvement than the men who used diet, exercise, smoking cessation and weight loss combined.

After this result came in, the researches decided to have the men in the lifestyle group start doing Kegel’s…and they experienced the exact same benefits.

Here’s why this happened…

Kegel exercises strengthen the pelvic floor (pubococcygeus) muscles and increase blood flow to the penis region.

When you perform these exercises correctly, you lift up your testicles, strengthen your cremaster and anal sphincter muscles and increase blood flow to your penis, all at the same time.

And remember, the cremaster and anal sphincter muscles are actively involved in the erection process.

This muscle connection, combined with the increased blood flow explains why these exercises can be so effective in men suffering with erectile dysfunction.

And the beauty of Kegel’s is, they don’t cost anything, there are no negative side effects and they can be performed just about anytime, anyplace, anywhere.

So if your erections have not been working right lately, I’d suggest you put in the 5 minutes a day it takes to incorporate these into your life.

Here’s the easiest way to get started…

Picture yourself actively involved in an intense urination session…say you really had to go badly and were right in the middle of the process.

Once the urine really starts to flow, imagine a stranger walks into the room so you need to shut down the urine stream quickly.

Flex the muscles now that you’d use to cut off that urine. As you flex them you should feel a tightening between the anus and testicles.


Try not to tense your legs, stomach or butt muscles, but focus on lifting your pelvic floor upward instead.

If your penis moves closer to your abdomen and your testicles rise a bit, you hit the mark and have performed one Kegel. Now do 25 more repetitions.

See how easy this is?

Doing 25 Kegel reps three times a day is a good starting point for most men. The problem many men have is remembering to do them, so you need to have systems in place to remind you it’s time for your reps….

Otherwise, it’s very unlikely you’ll stick with it (I know because this happened to me).

Here are some suggestions to help you stay on track…

Set up a series of three alarms on your cell phone that go off periodically throughout the day, then when the alarm rings, knock out your 25 reps.


Get in the habit of doing your Kegel’s every time you sit down to a meal. Once at breakfast, lunch, then dinner.

Put a sticker on your computer or bathroom mirror to remind you to do them throughout the day.

Or if you really want to make it easy on yourself, when you’re going to the bathroom, stop then start the urine stream several times, then do one more good session every time you take a shower.

Do whatever works for you, but just make sure you put some kind of system in place, otherwise you’ll do them for a day or two, then fall out of the habit.

After you’ve been at it for a couple of weeks and have developed some pelvic floor strength, you can move on to the more advanced Kegel exercises described below.

Advanced Kegel Exercises For Men

A while back, one of my site visitors sent me some advanced Kegel techniques he’d picked up….

I’ve been following his suggestions myself and have a felt a noticeable improvement in erectile strength and quality, over and above what I experienced when doing the basic Kegel’s described earlier.

So I’d suggest you move on to these advanced exercises after doing the basic routine for a couple of weeks..

Here’s are the tips exactly as he sent them to me:

Hi Mark,

I read your comments about Kegel’s and I have some info to share.

I read about this subject in a health magazine back in 2008 and they were saying that men should hold the PC muscle for 40 seconds and then rest for 20 seconds.

The way they explained doing it is just to contract the muscle anytime, no erection necessary, and hold it for 40 seconds then rest for 20.

They explained that men are different from women because women hold it for a few seconds and then rest, but they said men need to hold it for 40.

I did this on a regular basis and it really did help with strength during erections and also with premature ejaculation.

For a more intense workout, achieve an erection, then place a towel over your wood and contract the PC muscle to lift the towel up and down 15 to 20 times, for a total of 3 sets.

Both methods, over a months time, will lead to supreme control over your PC muscle.”

So there you have it.

40 second Kegel’s are something you need to work up to over time, so start with 10 second reps at first, then slowly increase the duration over a couple of weeks.

Once you can hold several 40 second Kegel’s, back to back, you’ll be ready for the towel method and I recommend you do this twice a week after you’ve built up some pelvic floor strength.

But once you move onto this advanced stuff, don’t drop the short reps entirely.


Because 10 second reps and rapid fire reps, where you tighten and release the PC muscles in rapid succession, increase the force of your ejaculations…

So work your way toward longer reps in the 40 second range, but keep the shorter ones in your arsenal to improve your ejaculatory response.

Kegel Exercise and Premature Ejaculation

Pelvic floor exercises are also effective at delaying ejaculation, so if you suffer from premature ejaculation, or if you simply want to last longer, this habit will improve your situation.

Also, if you regularly lose your wood during the act, Kegel’s will prevent this from happening as well once you’ve developed some pelvic floor strength.

To get a grip on premature ejaculation OR erection loss during sex, try this technique…

As you’re thrusting in and out, tighten your pelvic floor muscles rhythmically by flexing them on the penetration then relaxing them on the withdrawal.

There’s no need to flex during the entire session, but if your erection starts to soften or if you feel the ejaculation coming, but would like to delay for a while, pull this technique out.

If you’re in the missionary position, you can also lift your pelvis up while flexing and drive your penis in at a 30 degree angle, which will trap blood in your tool, increase pressure and harden your erection.

This final tip is especially helpful for men who soften during the act.

Kegel’s and the Prostate:

And finally, these Kegel exercises for men can be especially beneficial if you’ve had your prostate removed, if you dribble quite bit after you pee or if you suffer from an overactive bladder.

As a matter of fact, if you’re suffering from any of these conditions, it’s likely you’ll benefit from these exercises the most.

If this is the case, I highly recommend that you develop some Kegel routines, and stay with them for the long haul.


It takes very little time to perform these Kegel exercises, so there’s no reason for you not to try this if you’re suffering from erectile dysfunction.

And remember, the process shouldn’t be difficult or painful at all.

Just tighten your pelvic floor muscles, keep the surrounding muscles relaxed, then do this consistently three times a day, over an extended period of time.

That’s all it takes.


Pelvic floor muscle for erectile dysfunction
Kegel Exercises and Urine Dribble
Kegel’s & Overactive Bladder Inhibition
The Pelvic Floor & Sexual Dysfunction
Pelvic Floor Exercise v.s Surgery in the Treatment of Impotence

About the Author Mark

Article edited by Mark Wilson. Mark currently owns 5 sites in the men's sexual health niche and has published more than 5,000 articles and blog posts on dozens of websites all over the world wide web.

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