What the pelvic floor does for men
The pelvic floor is a hammock of muscles at the bottom of your pelvis. It supports the bladder and bowel. In men, two of these muscles, the bulbocavernosus and ischiocavernosus, wrap around the base of the penis.
During an erection, those muscles squeeze to trap blood inside the penis. That is what keeps it firm. They also pulse during ejaculation and help you stop the flow of urine mid-stream.
Like any muscle, they get weaker with age, inactivity, extra weight, and after prostate surgery. Kegel exercises, named after a doctor who described them in the 1940s, train them back up.
What the research shows
The best-known study was a randomized trial from the United Kingdom published in 2005. Men with erectile dysfunction did pelvic floor exercises with a physiotherapist for three months. About 40 percent regained normal erections and another 35 percent improved. That beat lifestyle advice alone.
Smaller studies suggest pelvic floor training helps men with premature ejaculation last longer, and it is a standard part of recovery after prostate surgery for urine leaks.
Kegels are not a cure for every cause of ED. If the problem is blocked arteries, nerve damage, or low testosterone, exercises alone will not fix it. But they are free, safe, and often help alongside other treatment.
How to find the right muscles
The easiest way: next time you urinate, try to stop the stream halfway. The muscles you squeeze are your pelvic floor. Do not make a habit of stopping urine, though. It is just for finding the muscles.
Another way: tighten the muscles you would use to hold in gas. You should feel a lift at the base of the penis and around the anus. Your belly, thighs, and buttocks should stay relaxed. If those are tensing, you are using the wrong muscles.
If you cannot feel anything, a pelvic floor physical therapist can help. Many men are surprised to learn these therapists exist and treat men.
A simple routine
Start lying down. Squeeze the pelvic floor and hold for three seconds, then relax for three seconds. Do 10 reps. That is one set. Do three sets a day.
Over a few weeks, work up to 10-second holds. Add fast 'flicks,' quick one-second squeezes, for 10 reps. Then practice sitting and standing, since that is when you need the muscles most.
Breathe normally during the squeeze. Holding your breath is a common mistake. Consistency matters more than intensity. Most men need 6 to 12 weeks of daily practice to notice a change.
Common mistakes
Squeezing the wrong muscles is the number one error. If your abs or glutes are working, reset. Doing too many too fast can tire the muscles and make leaks or control worse for a day or two.
Expecting overnight results is another. Muscles take weeks to strengthen. Keep a simple checklist on your phone to track daily sets.
Also, Kegels will not fix problems caused by poor sleep, heavy drinking, smoking, or uncontrolled diabetes. Those need attention too.
When to add medical treatment
If erections are still weak after a few months of exercise, or if the problem started suddenly, a medical visit is the next step. Zen IV Spa offers a free video visit with our medical team for men in New York and New Jersey. If needed, a licensed nurse comes to your home to draw labs like testosterone.
Our ED program is $129 and includes generic sildenafil or tadalafil, the active ingredients in Viagra and Cialis. Our premature ejaculation program is $79. Kegels and medicine work well together. Visit /sexual-wellness/ or call (332) 239-2005 to learn more.
Common Questions
Do Kegels really help with erectile dysfunction?+
A randomized trial found about 75 percent of men with ED improved or returned to normal after three months of guided pelvic floor training.
How long until I see results?+
Most men need 6 to 12 weeks of daily practice. Keep going; the benefit builds slowly.
Can Kegels help premature ejaculation?+
Small studies suggest stronger pelvic floor control can help men delay ejaculation. It is often combined with other treatments.
Can I do too many Kegels?+
Yes. Overworked pelvic muscles can get tight and tired. Stick to about three sets of 10 a day.
Do I still need medicine if I do Kegels?+
Sometimes. Kegels help the muscles, but ED can also come from blood flow, nerves, or hormones. A video visit can sort that out.
Sources: Dorey G. et al., Pelvic floor exercises for erectile dysfunction, BJU International 2005; Mayo Clinic, Kegel exercises for men; Cleveland Clinic, Pelvic Floor Muscles.
All treatments are medical services. Every guest is screened, and every treatment is prescribed by a licensed provider. Nothing on this page is medical advice for you personally, and the opinions summarized here belong to the doctors named, not to Zen IV Spa. Talk to a provider before starting or stopping anything.
