Effective Kegel Exercises for Men to Improve Urinary Health

Kegel exercises are simple yet powerful workouts designed for men and women to strengthen pelvic floor muscles. For men, these exercises can significantly improve bladder control and sexual performance. The pelvic muscles support the bladder, and strengthening them can help alleviate issues like urinary incontinence. Originally promoted for women after childbirth, Kegel exercises are now recommended for men to manage urinary leaks and boost sexual health. Regular practice can lead to better control, stronger erections, and more intense orgasms.

These exercises are a non-invasive way to combat incontinence without medication or surgery. Experts often advise starting Kegel routines soon after prostate surgery to aid recovery.

To perform Kegel exercises correctly, identify your pelvic muscles by stopping urine flow midstream. Once identified, tighten and hold these muscles for five to ten seconds, then relax slowly. Aim to complete 10–20 repetitions, two to three times daily. You can do Kegels sitting, standing, or lying down—whichever is most comfortable. Avoid involving other muscles, holding your breath, or crossing your legs to prevent strain or injury.

Consistency is key: integrate these exercises into your daily routine, such as during brushing or after urinating. Perform them before episodes of coughing, sneezing, or lifting. Results typically appear within three to six weeks, but patience is essential. If no improvement occurs, consult a healthcare professional to ensure correct technique. Kegel exercises are especially beneficial after prostate surgery, aiding in the recovery of urinary control.

Note: Always discuss new exercises with your doctor, particularly after surgical procedures, to ensure appropriateness and safety.