Kegel Exercises for Men: Strengthening Pelvic Muscles to Control Ejaculation

For many men, sexual performance concerns, especially premature ejaculation, can feel like a silent battle. You might have read about various solutions, from behavioral techniques to topical treatments, but one method that continues to get attention is surprisingly simple: Kegel exercises.

Often associated with women’s postpartum recovery, Kegels are just as important for men. Strengthening your pelvic floor muscles can have a direct impact on sexual control, stamina, and even confidence in the bedroom. But understanding how to do them correctly and knowing what to expect in terms of results is the key to turning them from an interesting tip into a real solution.

In this guide, we will break down the benefits of Kegel exercises for men, explain exactly how to do Kegel exercises for men, outline a Kegel exercise routine for men you can start today, discuss Kegel exercises to prevent premature ejaculation, and even explore other exercises to improve sexual stamina. We will also answer one of the most common questions: how long to see results from Kegels for men?

And because exercises alone don’t always address the deeper factors behind ejaculation control, we will also look at how combining Kegels with professional guidance, such as sex therapy, can produce more lasting, confidence-building results.

The Benefits of Kegel Exercises for Men

Kegels target a group of muscles called the pelvic floor muscles, specifically the pubococcyx (PC) muscle, which supports your bladder, bowel, and sexual organs. Strengthening these muscles can produce multiple benefits, including:

• Better Ejaculation Control – A stronger pelvic floor can help you better regulate the contractions that lead to orgasm, giving you more choice in when you climax.

• Improved Sexual Stamina – Many men find they can last longer during intercourse, which can reduce anxiety and increase mutual satisfaction.

• Enhanced Erections – Stronger pelvic floor muscles help with blood flow and rigidity, leading to firmer and sometimes longer-lasting erections.

• Better Recovery Between Rounds – By improving circulation and muscular control, some men notice a shorter refractory period (the time it takes to get ready again after orgasm).

• Urinary Health Support – Kegels can help with bladder control, which becomes more important with age.

What’s powerful about these benefits is that they work on both physical and psychological levels. If you’re struggling with confidence in the bedroom, every small improvement in control or stamina can create a ripple effect, reducing performance anxiety, lowering stress, and helping you feel more present with your partner.

How to Do Kegel Exercises for Men

Before you start, you need to locate your pelvic floor muscles. The easiest way is to try stopping your urine midstream. The muscles you engage to do this are the same ones you’ll be working with during Kegels.

Once you’ve found them, here’s how to get started:

1. Find a comfortable position – Many men begin lying down with their knees bent. Over time, you can do them sitting or standing.

2. Contract your pelvic floor muscles – Imagine you are lifting them upward, as if trying to stop urination or prevent passing gas.

3. Hold the contraction – Start with holding for 3–5 seconds, then release for the same amount of time.

4. Breathe normally – Avoid holding your breath or tensing your stomach, buttocks, or thighs. The focus should be solely on the pelvic floor.

5. Repeat – Aim for 10–15 repetitions per set, and do 2–3 sets per day.

Tip: If you find yourself accidentally engaging your abs or glutes, you may need to focus on gentler contractions at first until your mind-muscle connection improves.

A Kegel Exercise Routine for Men

The key to seeing results is consistency. Here’s a beginner-friendly routine you can follow:

Week 1–2:

• 3 sets per day, 10 reps per set.

• Hold each contraction for 3 seconds, rest for 3 seconds.

Week 3–4:

• 3–4 sets per day, 12 reps per set.

• Hold each contraction for 4 seconds, rest for 4 seconds.

Week 5 and beyond:

• 4 sets per day, 15 reps per set.

• Hold each contraction for 5 seconds, rest for 5 seconds.

You can make Kegels part of your routine by pairing them with daily activities, such as during your morning commute, while brushing your teeth, or before bed. Since no one can see you doing them, they’re discreet enough to fit into your schedule anywhere.

Kegel Exercises to Prevent Premature Ejaculation

For men dealing with premature ejaculation, Kegels work by giving you more direct control over the muscles that play a role in orgasm. When you strengthen the pelvic floor, you can “hold back” contractions and delay ejaculation more effectively.

Think of it like building stamina at the gym. The stronger and more responsive your muscles are, the more control you have over their timing. This translates into being able to slow down when you’re close to the point of no return, instead of feeling like it’s happening automatically.

Some men also combine Kegels with the stop-start method or the squeeze technique to further train their control. When paired with mindful breathing and body awareness, Kegels can become a central part of a premature ejaculation recovery plan.

Other Exercises to Improve Sexual Stamina for Men

While Kegels focus on the pelvic floor, your overall stamina and sexual performance also benefit from general fitness and targeted training. Some helpful options include:

• Cardio Training – Activities like jogging, swimming, or cycling improve endurance, circulation, and heart health, all of which support sexual stamina.

• Core Strengthening – Planks, bridges, and leg raises help stabilize your pelvis and improve thrust control.

• Hip and Lower Back Flexibility – Yoga or stretching routines can improve your range of motion and make intimate positions more comfortable for longer periods.

• Mindfulness and Breathing Exercises – Learning to control arousal through breathwork can complement Kegels in managing ejaculation timing.

How Long to See Results from Kegels for Men

This is one of the most common questions men ask, and the answer depends on your starting point, consistency, and the health of your pelvic floor.

Most men start noticing subtle changes, like better muscle control or stronger erections, after 3 to 4 weeks of regular practice. For more noticeable effects on ejaculation control, it can take 8 to 12 weeks. The key is to stay consistent, even after you start seeing improvements, because like any muscle group, your pelvic floor will weaken again if neglected.

It’s also worth noting that if you have underlying issues, like performance anxiety, relationship stress, or medical conditions, Kegels alone may not be enough. In those cases, combining them with professional therapy can accelerate your progress and make the improvements more sustainable.

When Kegels Aren’t Enough

While Kegels are an incredibly valuable tool, they work best when they’re part of a bigger plan that addresses both the physical and psychological sides of sexual performance. For example:

• If performance anxiety is causing you to finish early, you might strengthen your pelvic floor, but still struggle to stay in the moment because your mind is racing.

• If relationship issues are adding tension to intimacy, your body might stay in a heightened arousal state, making control more difficult.

• If you have unresolved fears or past experiences impacting your sexual confidence, the body’s response can override physical training.

This is where sex therapy for premature ejaculation can make a big difference. Working with a therapist experienced in male sexual health can help you identify the hidden triggers, build emotional resilience, and integrate techniques like Kegels into a more complete solution.

The EIQMen Approach to Lasting Change

At EIQMen, we understand that sexual performance challenges are rarely about one factor. That’s why our approach is holistic, addressing both the body and the mind.

We help men master techniques like Kegels for lasting control, but also explore the deeper patterns, whether they’re rooted in self-esteem, anxiety, relationship dynamics, or past experiences, that may be fueling premature ejaculation.

Through personalized coaching and practical strategies, you can build not only stronger pelvic floor muscles but also the confidence, emotional presence, and connection that make intimacy truly satisfying.

 

Final Thoughts

Kegel exercises are one of the simplest, most accessible tools men can use to improve sexual stamina, support erection quality, and gain better control over ejaculation. The benefits of Kegel exercises for men extend beyond the bedroom, contributing to overall pelvic health and confidence.

By learning how to do Kegel exercises for men properly, sticking to a consistent Kegel exercise routine for men, and combining them with other exercises to improve sexual stamina, you can start seeing improvements in as little as a few weeks.

But remember, while Kegels can play a powerful role in preventing premature ejaculation, they are not a magic bullet. For lasting change, it’s worth considering the emotional, psychological, and relational aspects of sexual performance as well.

If you’re ready to go beyond exercises and truly transform your experience in the bedroom, EIQMen can help you create a plan that works for your unique needs, to control, confidence, and connection become your new normal.