Most of the time when you hear the word “Kegels” they are in reference to childbirth. However, Kegel exercises are not just for women! Anyone can benefit from doing their Kegels regularly -- even men. Kegels for men help in so many ways: from erections to incontinence.
What are Kegels for men?
The PC muscles are part of the pelvic diaphragm and urogenital muscle groups. These include all the muscles of the penis, anus, and prostate gland. They support your pelvic organs (e.g. bladder, uterus, and prostate).
Because of this, keeping your PC muscles strong is especially important as you age. As you get older, you lose muscle mass. This makes things like urinary and bowel incontinence more common. Doing your Kegels is one way to help prevent this.
The PC muscles also play a role in your sexual satisfaction.
Your PC muscles help determine the strength of your erection, your level of ejaculatory control, and the intensity of your orgasms. Other factors come into play but strengthening your PC muscles is one way to have:
- Harder erections
- Longer erections
- More ejaculatory control
- Stronger and multiple orgasms
Additionally, strengthening your PC muscles may help with both erectile dysfunction (ED) and premature ejaculation (PE).
Kegels are the easiest workout ever!
In addition to supporting your pelvic organs, your PC muscles control the flow of urination. To find your PC muscles, practice starting and stopping your flow of urine the next time you use the bathroom. Those muscles you’re squeezing? That’s them!
Like any muscle, the PC muscles can be trained and strengthened. To work them out, simply squeeze and release. Its important to relax them fully because tight muscles are not strong muscles! You can squeeze them for different amounts of time and at different speeds. Looking for a specific workout regimen? I recommend this easy-to-follow routine from the Sex God Project.
For even stronger PC muscles, use a Kegel exerciser.
If the above routine gets too easy (or boring) or you simply want more of a challenge, a male Kegel exerciser is the way to go. This can be as simple as draping a wet towel over your penis and doing the above routine to using a bonafide Kegel exerciser.
A few things to keep in mind when picking out a male Kegel exerciser:
- Make sure you’re using a toy that’s specifically designed for the anal area. This means it has a phalange or flared base that’s wider than the widest part of the toy that you’re inserting. We really don’t want you to be on the next episode of Sex Sent Me to the ER!
- Use anal lubricant. The anus does NOT lubricate itself AND the skin is more sensitive. So, when you do not use anal lubricant, it won't feel as good and it could also cause you to have small tears in the tissue, increasing your risk of infection. Anal lube is also thicker to help block infection, and it lasts longer than regular lube. We recommend Sliquid Organics Gel Lubricant as its compatible with all toys and is specifically designed for anal play.
- You can orgasm with or without an erection (or ejaculation). Most male Kegel exercisers are also prostate massagers. This means as you strengthen your PC muscles you’ll be able to stimulate the prostate, or the male G-spot, more and more. For many people, this leads to orgasm.
- Do NOT use Kegel or ben wa balls. These are designed for vaginas and do not have a flared based.
Our favorite kegel exerciser for men is the Private Gym. The Private Gym Program targets, trains and strengthens the male pelvic muscles through a series of kegel pelvic exercises designed specifically for men.
- The interactive and follow-along program (either on DVD or online) guides you through a week-by-week training program designed by top doctors. Each week, the exercises become progressively harder as the training varies in how hard you squeeze your pelvic muscles, how quickly you squeeze, and how long you squeeze and hold the contraction.
- Once you achieve initial pelvic muscle strength, you then add the resistance training - a resistance ring and weights. First, place the resistance ring on your erect penis and lift it up and down. (The soft ring weighs 2.5 oz., which is enough to strengthen the pelvic muscles.) As you get stronger, you then add the additional weight.
Kegels are one of the simplest and most cost-effective ways to have better sex -- no matter your gender. Approach these exercises like any other healthy habit or exercise routine. In practically no time, you will start having more of the sex you want, plus many other long-term benefits!
Written by Kait Scalisi, MPH, Director of Education and Training, My Secret Luxury