Kegels for Men Video – Physical Therapy Beginners Guide – 3 Easy Steps

Kegels for men video with Pelvic Floor Physiotherapist Michelle Kenway who guides you step by step through Kegel exercises.

Kegels for Men Video Contents

• Best Kegels position
• Kegel exercises step by step for beginners
• How many Kegels
• Time required to see results

Scroll down below this video for more information on Kegels for Men step by step for beginners starting pelvic floor strengthening exercises.

Kegels for Men Video

 

Kegels for Men Step by Step

Here is a summary of Kegels for Men step by step for beginners:

Best Kegels Position

The best position to do your Kegel exercises when you’re starting is the one that you can best feel your pelvic floor muscles working.

This includes:

• Lying on your side with a pillow between your legs
• Lying on your back with your knees bent and feet flat
• Sitting away from the back rest of a chair

Position of Male Pelvic Floor Muscles

You need to know where your pelvic floor muscles are to do your Kegel exercises correctly.

The male pelvic floor muscles sit in a diamond shape between the legs in the area where you sit (shown below).

Looking from the same view you can see how some of the pelvic floor muscles wrap around the base of the penis and the anus (below).

The pelvic floor muscles play important roles in bladder and bowel control for avoiding incontinence and also during erection and ejaculation.

Kegels for Men

Start you exercises activating each of the 3 important parts of the pelvic floor step by step:

Step 1.

Here’s the first step to doing your kegels correctly.

Try to shorten or withdraw your penis inwards towards your body – try it now where you’re sitting, can you feel that action? It’s a subtle small movement.

If you hold your fingers at the base of your penis you may be able to feel the muscle under the base contracting as the penis moves slightly inwards towards your body like a turtle pulling its head into its shell.

Step 2.

Next imagine you’re trying to stop or slow down the flow of urine and contract around the base of your penis and then relax.

Now put steps 1 and 2 together. Shorten your penis and stop the flow of urine before you relax your pelvic floor muscles.

Step 3.

Here’s the final part to doing your Kegel exercises.

Tighten your anus as if you’re stopping gas from passing using the back part of your pelvic floor. You should feel your anus tighten but your buttocks should stay relaxed.

Step 4.

Relax the pelvic floor muscles by releasing the contraction and returning to resting level.

Correct Kegels for Men Technique

Put all 3 steps together to do one correct kegel exercise:

• Set up by lengthening your spine to sit tall
• Keep the normal inward curve in your lower back
• Breathe normally
• Shorten your penis, stop the flow of urine and tighten your anus together all at once
• Keep your belly relaxed
• Keep breathing normally
• Hold this contraction for a couple more seconds and relax your pelvic floor muscles to their resting position

How to Test your Kegel Exercise Technique

Kegel exercise feels subtle, don’t expect to feel a large contraction like flexing your biceps, the pelvic floor muscles you’re exercising are small.

• Your penis should move slightly  inwards towards your abdomen
• Your scrotum should lift slightly towards your body
• Standing side view to a mirror you may be able to see your penis move inwards and your scrotum lift slightly towards your body when you use the correct Kegel technique

You can test these muscles by stopping or slowing the flow of urine, however do this as a test once a week and not a regular exercise.

How Many Kegels for Men

Beginners

During weeks 1-2 start with gentle Kegel exercises. Focus on using the correct exercise technique. Then as your technique improves it becomes important to contract your pelvic floor more strongly.

Start with the number of exercises you can do for example if you can do 2 exercises in a row for 3 seconds, this is what you do to start. Repeat this routine 3 times a day.

Intermediate

Your training goal for strengthening your pelvic floor muscles is to do your Kegel exercises:

• 10 seconds each time
• 8-12 repeated exercises
• 3 sets of exercises
• Most days of the week.

Time Required for Results

Kegels for men can result in improvements within a month of commencing exercises however it can take 5-6 months to fully strengthen pelvic floor muscles if they’re weak.

The key is regular practice and to progress your pelvic floor training with more intense Kegel exercises performed in upright positions, especially standing upright.

References

1. Stafford, R. E., Ashton‐Miller, J. A., Constantinou, C., Coughlin, G., Lutton, N. J., & Hodges, P. W. (2016). Pattern of activation of pelvic floor muscles in men differs with verbal instructions. Neurourology and Urodynamics, 35(4), 457–463. https://doi.org/10.1002/nau.22745

2. Hodges PW, Stafford RE, Hall L, et al. Reconsideration of pelvic floor muscle training to prevent and treat incontinence after radical prostatectomy. Urol Oncol. 2020;38(5):354‐371. doi:10.1016/j.urolonc.2019.12.007

3. Image male pelvic floor https://commons.wikimedia.org/wiki/File:Muscles_of_the_male_perineum-Gray406.png Attribution: Henry Vandyke Carter / Public domain