LIVING WITH INCONTINENCE
Incontinence exercise
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If you’ve ever wondered whether Kegels are actually worth doing, you’re not alone. Kegel exercises are often associated with women, but men have pelvic floor muscles too, and they play an important role in bladder and bowel control, as well as sexual function.
So, do Kegel exercises actually work for men? They can. Pelvic floor muscle training may help improve bladder control, particularly for men experiencing urinary leakage after prostate treatment. It may also support aspects of sexual function.
The key is knowing how to activate the right muscles and sticking with your routine. Here’s what you need to know.
Do Kegel exercises work for men?
Yes. Kegel exercises, one of the types of pelvic floor exercises for men, strengthen the muscles that help control the bladder and bowel. When performed correctly and consistently, they may help reduce urinary leakage, improve bladder control and support recovery after prostate treatment. Results vary, and it can take several weeks to notice an improvement.
What are Kegel exercises for men and why do they matter?
Kegel exercises involve repeatedly tightening and relaxing the pelvic floor muscles. These muscles form part of the support system for your bladder and bowel and help control urine flow.
The pelvic floor also works with the abdominal, back and breathing muscles as part of the wider core system. Together, these muscles help manage pressure and provide support during everyday activities such as lifting, coughing and exercising.
The pelvic floor can become weaker with age, after prostate surgery or treatment, or for other reasons. Strengthening these muscles can therefore be useful for men dealing with bladder control issues.
The benefits of Kegel exercises for men can include improved bladder control and reduced urine leakage. They may be particularly helpful as part of pelvic floor rehabilitation following prostate treatment.
However, Kegels aren’t a solution for every pelvic floor problem. If you’re experiencing persistent leakage, pelvic pain or changes in bladder or sexual function, speak with a healthcare professional.
What are the benefits of Kegel exercises for men?
So, are Kegel exercises good for men? They can be, particularly when pelvic floor weakness is contributing to bladder control problems. Regular pelvic floor training can help men build better control and awareness of these muscles.
Some potential benefits include:
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Potential benefit |
How Kegels may help |
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Better bladder control |
Stronger pelvic floor muscles may help support urinary control |
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Reduced urine leakage |
Training may help where pelvic floor weakness contributes to leakage |
|
Support after prostate treatment |
Exercises may form part of a professionally guided recovery plan |
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Improved muscle control |
Slow and quick contractions build awareness of tightening and releasing |
|
Support for sexual function |
Pelvic floor strength and control may support some aspects of sexual function |
It’s worth remembering that Kegels aren’t a guaranteed fix for every bladder or sexual health concern. The benefits you experience will depend on factors such as your pelvic floor strength, the cause of your symptoms and how consistently you exercise.
Signs of a weak pelvic floor in men
Pelvic floor weakness can affect men in different ways. Possible signs include:
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Urine leakage when coughing, sneezing, exercising, or lifting
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Difficulty controlling wind
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A sudden or frequent urge to urinate
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Difficulty reaching the toilet without leaking
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Reduced confidence because of bladder control concerns
These symptoms can have causes other than pelvic floor weakness. If they are persistent, worsening or affecting everyday life, speak with a healthcare professional.
How do you find your pelvic floor muscles?
Before starting male Kegel exercises or other pelvic floor strengthening exercises for men, you need to know which muscles you’re working.
One way to identify them is to imagine that you’re trying to stop yourself from passing gas. You should feel a gentle tightening and lifting around the anus and pelvic area.
You may also briefly try stopping your urine flow midstream to recognise the muscles involved.
Important: Only use stopping the urine stream as an occasional identification test. Do not repeatedly start and stop urination as a Kegel exercise, as this may interfere with normal bladder emptying.
Once you know what the contraction feels like, practise your Kegels when your bladder is empty.
How to do Kegel exercises for men
Getting started with Kegels doesn’t need to be complicated. The first step is learning to identify the right muscles, then practising the movement without tightening everything else around them.
Once you can identify the pelvic floor muscles, begin practicing the contraction in a comfortable position. Lying down may be easiest when you are first starting.
Get your technique right
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Empty your bladder and choose a comfortable lying, sitting or standing position.
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Gently tighten and lift your pelvic floor muscles without squeezing your thighs, buttocks, or stomach.
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Hold the contraction for around three seconds while continuing to breathe normally.
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Relax the muscles completely for three seconds.
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Repeat up to 10 times, stopping if the muscles become tired or uncomfortable.
As your muscles become stronger, you can gradually practise while sitting, standing and eventually walking. The aim isn’t to squeeze as hard as possible - focus on a controlled contraction followed by a full release.
Keep your focus on the pelvic floor
It’s easy to accidentally tighten your stomach, thighs or buttocks when you’re doing Kegels. Try to keep these muscles relaxed and concentrate only on the pelvic floor.
And remember to breathe normally. Holding your breath can make the exercise more difficult and may encourage you to tense other muscles unnecessarily.
Want to see how it’s done?
Watch our Man Pelvic Floor Exercise video for a practical demonstration of how to engage and strengthen your pelvic floor muscles correctly.
How often should you do Kegels?
Consistency matters more than completing a large number of repetitions at once. A practical starting point is:
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Up to 10 controlled contractions per set
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A three-second contraction followed by a three-second relaxation
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Three sets spread across the day
Begin with fewer repetitions if the muscles become tired. As control improves, gradually increase the length of the hold rather than continually adding more repetitions.
If the exercise cause pain or make your symptoms worse, stop and seek advice from a healthcare professional.
How to remember to do your Kegels
Link the exercises to activities that are already part of your day, such as:
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After using the toilet
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While brushing your teeth
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When waiting for the kettle to boil
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When checking your emails
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Before or after a meal
For safety, do not perform pelvic floor exercises while driving.
What are the 7 Kegel exercises for men you can try?
There is no single clinically defined routine called the “7 Kegel exercises for men”. However, you can vary pelvic floor muscle training by changing the position, speed and length of each contraction.
Try:
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Slow Kegels: Hold the contraction for three to five seconds, then relax fully.
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Long holds: Once three-second contractions feel comfortable, gradually increase the hold while maintaining normal breathing and a complete relaxation phase.
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Quick squeezes: Gently contract and fully release the pelvic floor in a controlled rhythm. Stop if you lose technique or begin tightening surrounding muscles.
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Lying-down Kegels: A useful starting position if your pelvic floor is weak.
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Seated Kegels: Practise while sitting at your desk or relaxing at home.
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Standing Kegels: Add these once you’re comfortable isolating the pelvic floor.
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The knack: Perform a quick pelvic floor contraction before coughing, sneezing or lifting if these activities cause leakage.
You don’t need to perform all seven in one session. Start with what feels manageable and build gradually.
Kegel exercises after prostate surgery or treatment
Pelvic floor exercises are commonly included in rehabilitation for men experiencing urinary leakage following prostate surgery or treatment. Strengthening and improving control of the pelvic floor may help support bladder control during recovery.
The appropriate time to begin can depend on the procedure, the presence of a catheter and the advice provided by your treatment team. If you are preparing for or recovering from prostate treatment, ask your doctor, continence nurse or pelvic health physiotherapist when and how to begin.
Do not perform Kegels while urinating as part of a regular exercise routine.
Do Kegel exercises work for men with incontinence?
If urinary leakage is your main concern, you may be wondering whether Kegel exercises for incontinence can make a difference.
They can. Pelvic floor muscle training is commonly recommended to help improve bladder control, including for men recovering from prostate surgery or treatment.
However, progress isn’t always immediate. Your results can depend on the strength of your pelvic floor, how consistently you exercise and the reason behind your leakage.
When might you notice results?
Improvement is usually gradual rather than immediate. Some men may begin to notice changes after several weeks of correct and consistent pelvic floor training, while others may take longer. The cause and severity of the leakage, treatment history and exercise technique can all influence progress.
If symptoms are not improving, are becoming worse or are accompanied by pain, speak with a healthcare professional rather than increasing the number of repetitions.
Other ways to support pelvic floor health
In addition to Kegel exercises, there are other lifestyle changes you can make to ensure your pelvic floor muscle stays strong, such as:
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Seek support to stop smoking: Regular coughing can place repeated pressure on the pelvic floor.
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Maintain a healthy weight: Additional body weight may increase pressure on the pelvic floor.
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Prevent constipation: Eat sufficient fiber, drink enough fluid and avoid routinely straining during bowel movements.
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Use good lifting technique: Avoid holding your breath and straining when handling heavy objects.
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Use “the knack”: Gently contract the pelvic floor immediately before coughing, sneezing or lifting.
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Relax as well as contract: Constantly clenching the pelvic floor can create excessive tension. Allow the muscles to release fully between repetitions.
Start by learning to identify the right muscles, practise controlled contractions regularly and give your body time to build strength. Good technique is more important than simply doing more repetitions.
For men experiencing bladder leakage, pelvic floor exercises can be an important part of managing symptoms. But they’re only one part of the picture.
If leakage is affecting your confidence, work or everyday activities, having the right protection can also help you feel comfortable and prepared.
If you experience occasional bladder leakage while working on pelvic floor strength, protection designed specifically for the male body can help you manage leakage discreetly and confidently throughout the day.
Explore TENA’s incontinence products for men or use the Product Finder to identify a protection level suited to your needs.
FAQs
How many Kegels should a man do a day?
A good place to start is with three sets of 10 Kegels a day. Try holding each squeeze for around three seconds, then relax for three seconds. As your pelvic floor gets stronger, you can gradually increase the length of the squeeze.
How do I know if I’m doing male Kegels correctly?
You should feel a gentle squeeze and lift around your pelvic floor. Your stomach, thighs and buttocks shouldn’t be doing the work. Keep breathing normally, too. If you’re not sure you’ve found the right muscles, a pelvic floor physiotherapist can check your technique.
Can men do Kegel exercises while sitting?
Yes. Once you can isolate the correct muscles, you can practice Kegels while lying down, sitting or standing. Keep the stomach, thighs and buttocks relaxed and continue breathing normally.
Can Kegel exercises help with dribbling after urination?
Pelvic floor muscle training may help some men improve control of post-urination dribbling. Persistent or worsening dribbling should be assessed by a healthcare professional.
What happens if you stop doing Kegel exercises?
Like other muscles, the pelvic floor may lose strength and control if training stops completely. Once symptoms improve, a healthcare professional can advise on an appropriate maintenance routine.
What are the disadvantages of Kegel exercises for men?
Potential disadvantages include muscle fatigue, discomfort, excessive pelvic floor tension and reinforcing incorrect technique. Kegels may also delay appropriate assessment if they are treated as a solution for every urinary or pelvic symptom.
How long does it take for male Kegels to work?
Don’t expect an overnight change. It can take several weeks of regular practice to notice a difference, although this varies from person to person. If you’re doing Kegels after prostate surgery, your recovery time may be different.
Can I do Kegel exercises if I have a catheter?
It depends on why you have the catheter and where you are in your treatment or recovery. It’s best to check with your doctor or physiotherapist before starting. They can tell you whether Kegels are suitable for you right now.
Will my urine leakage stop if I do Kegel exercises?
Kegels can help reduce urine leakage by strengthening the muscles that support bladder control. However, they don’t guarantee that leakage will disappear completely. If you’re still leaking regularly despite exercising, it’s worth finding out what may be causing it.
Can Kegel exercise improve your sex life?
It may help. The pelvic floor muscles are involved in sexual function, so better strength and muscle control may benefit some men. That said, Kegels aren’t a fix for every sexual health concern. If you’re having ongoing problems, there could be another cause that needs attention.
Can doing too many Kegels be harmful?
More isn’t always better when it comes to Kegels. Doing large numbers of repetitions or keeping your pelvic floor clenched all day can make the muscles overly tight. Focus on a controlled squeeze, relax fully, and give your muscles time to recover.
