![Kegel exercises consist of repeated contraction and realization of the muscles and are a good exercise for incontinence.](https://images.medicinenet.com/images/slideshow/urinary-incontinence-men-s3-illustration-male-urinary-system.jpg?output-quality=75)
The benefits of Kegel exercises for men include the following:
- Helping prevent incontinence (which can be important after prostate surgery)
- Longer time between bathroom visits
- Fewer "accidents" and leaking
- Drier underwear
- Preventing accidental passage of gas or stool
- Enhancing sexual performance/improved orgasms
What Are Kegel Exercises?
What Are the Pelvic Floor Muscles?
There are three basic muscles used when performing a Kegel:
- Bulbocavernosus (BC) muscle
- Squeezes semen or urine out of the urethra
- Squeezes more blood into the end of the penis
- This is the main muscle used when performing Kegels.
- Pubococcygeus (PC) muscle
- Plays a role in urination and bowel movements
- Forms a large part of the pelvic floor, supporting lower organs
- Contracts during orgasm
- Iliococcygeus (IC) muscle
- Forms part of the strength of the pelvic floor
- Pulls the anus back up after a bowel movement
How to Do Kegel Exercises for Men?
You can identify your pelvic floor muscles by attempting to stop your urine flow midstream. These are the muscles that will be used.
- Start with an empty bladder and tighten the pelvic floor muscles (the same way you would when you hold your urine) for five seconds, then relax for 5 seconds. Attempt to do five repetitions (reps) on the first day. Work up to 10 seconds at a time.
- Aim for three sets of 10 reps daily.
- Avoid tightening muscles in the abdomen, thighs, or buttocks, and avoid holding your breath.
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Reviewed on 10/27/2022
References
"Kegels for Men." National Association for Continence. <https://www.nafc.org/kegel-exercises-for-men>.