Kegel exercises are usually associated with women. The pelvic floor muscles in women weaken due to pregnancy, post-childbirth, surgery, aging, being overweight, or due to excessive coughing. These muscles, which support the uterus, bladder, small intestine, and rectum, can be strengthened by performing the Kegel exercises. But of late, Kegel exercises have been recommended for men as well. Kegel exercises are known to help men control urine incontinence. They are also known to help men in controlling their orgasms and increase testosterone production. Yes, you read it right. These exercises not only help men decide when to ejaculate but also how long they can last.


Kegel exercises strengthen the pubococcygeus (PC), i.e., the pelvic floor muscles. These exercises are known to toughen the skeletal muscles. Since the Kegel exercises enhance the pelvic strength, they help manage the blood flow to the penis resulting in harder erections.


The first step to doing this exercise is to find the pelvic floor muscles. The easiest way to find these muscles is to stop yourself mid-flow while urinating. The muscles you use to stop yourself urinating midway are the PC muscles.


Some of the Kegel exercises men can perform to last longer in bed are


1)   The flutter technique: To perform this exercise, you have to clench and unclench the PC muscles quickly. Start with ten repetitions at the beginning, followed by a 10-second rest before the next cycle. Over a period of time, you will be able to repeat this exercise for 30 repetitions. It increases the blood flow, thereby increasing the ability to last longer. However, you should keep in mind not to overstress the muscles

2)   Rapid Motion: This method tightens the PC muscles by contracting and then releasing it in quick succession. Initially, start with five repetitions of this exercise then increase it to 20 repetitions

3)   Squeeze and Hold: The most difficult of the Kegel exercises, start by squeezing the PC muscles tightly. Hold it for a few seconds before relaxing the muscles. With time the holding period should increase.

4)   Random Flexing Style: A combination of flutter and squeeze and hold, start the exercises with ten flutters followed by holding and squeezing. This exercise gives you great control over the ejaculatory muscles.


Good sex is one of the factors for a happy relationship. Kegel exercises have been popular amongst women but are now gaining traction with men as well due to the various benefits they provide men. The Kegel exercises not only increase the strength of your erection but also lead to powerful orgasm contractions. Kegel exercises have been known to help men suffering from Premature Ejaculation by giving them better control over the ejaculations. Also, men with erectile dysfunction are known to have been cured after doing Kegel exercises for six months. These exercises have proven to be an excellent alternative to pharmacological treatments. However, do try these exercises after consulting your physician.


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