Can Kegel Exercises Improve Male Sexual Performance?

Free photos of Sport

As men age, they experience greater difficulties with their sexual functioning.

The issue is aggravated by an overall reduction in physical and emotional wellbeing. Older men generally wish to remain sexually active, but it has become harder for them to do so.

Aging results in a decrease in the amount of different hormones, such as testosterone, in the body. Despite this, there are many additional explanations for sexual dysfunction that are not just caused by low testosterone levels. It is possible for men with standard levels of testosterone corresponding to their age to experience sexual difficulties.

It seems that illness and deterioration due to aging have an effect on urogenital health, leading to a decrease in the strength of the pelvic floor muscles and those contributing to male erections.

Older males may experience not just erectile dysfunction but also problems with climaxing (too fast or no climaxing) and a huge decrease in sexual appetite.

As people get older, the intensity of climaxing lessens, which detrimentally influences mental and physical well-being. Regrettably, these issues only exacerbate the already subpar condition.

This blog goes into detail about how Kegel exercises are beneficial to a man’s sexual well-being. Continue perusing to discover the advantages of Kegel practices explicitly.

What are Kegels?

Investigators have identified numerous methods in which a weakened pelvic floor may have an effect on a man’s sexual health. The deterioration in the strength of the pelvic muscles has an impacting effect on the quality of erections but an even more negative effect on ejaculation and climaxing. Early climaxing or trouble reaching orgasm commonly results in a decrease in one’s self-worth and sexual engagement.

Additionally, in elderly men, the pelvic muscles become not only weak but also become tense. Tight muscles reduce blood flow to the urinogenital tract.

The weakening of the muscles in the pelvis can lead to bladder difficulties, irregular urination, impotence, and a wide range of other issues. It is essential to bolster the muscles of the pelvic floor.

Despite limited research in the area, most surveys back the requirement to strengthen the muscles of the pelvic area in order to better male sexual health.

So, what is the Kegel exercise? Doing this exercise can help with pelvic well-being, decrease any pain in the pelvic area, promote bladder efficiency and enhance urine flow. It is a way of pelvic floor rehabilitation.

In 1948, Arnold Kegel understood that exercising the muscles in the pelvic floor is critical for bettering men’s and women’s sexual health and for thwarting pelvic organ prolapse. He also knew that certain exercises could increase libido and stop urinary leakage.

He understood how vital it was to enhance certain hard-to-work-on muscles, such as the levator ani and coccygeus muscles, which are sometimes called the Kegel muscle group collectively.

Can Kegel Exercises Improve Your Sex Life?

Is it possible to strengthen the pelvic floor muscles and enhance a man’s sexual life through exercising? Absolutely, combining it with other modalities is advisable. Without a doubt, the answer is a resounding “Yes!”. The cause of deteriorating male sexual health is multifaceted.

Kegel exercises may not allow men to experience multiple orgasms. Exercise of the pelvic floor muscles can improve sexual wellbeing, forestall the possibility of cervical organ prolapse, lessen urinary inconstancy, reinforce the muscles, increase sexual desire, and help enjoy intercourse more.

An investigation of existing sources on the topic demonstrates that Kegel exercises can enhance sexual experiences and the level of excitement for both men and women. It does so in multiple ways.

Scientists suggest that improving performance can be done by lessening the discomfort of disorders resulting from feeble pelvic muscles. Many physicians believe that physical therapy targeting the pelvic floor should be included in all treatments related to sexual problems.

Furthermore, physical therapy is quite straightforward to put into effect. There is no need for specialized equipment. It is essential to provide the patient with detailed knowledge about how to strengthen the pelvic floor.

In one of the most comprehensive studies of medical literature, it was determined that physical therapy involving Kegel exercise can help improve male sexual activity and address sexual dysfunction problems.

The author looked at close to 37 studies and found extremely convincing information that improving the muscles in the pelvic region is necessary for bettering male sexual health.

Do Kegel Exercises For Men Really Work For Premature Ejaculation?

It is definitely possible if the right muscle is used and worked on regularly.

Several investigations done by experts have concluded that Kegel practice for males can be an effective way of self-care for guys who are hoping to maintain their activity in the bedroom for a longer time.

For instance, an examination to test the adequacy of Kegel activities with regards to early discharge demonstrated that 82.5% of the men included had an expansion in sexual perseverance.

In a separate experiment that included a larger and more various group of participants, the effectiveness of these pelvic floor muscle exercises was still evident, though the rate of success was slightly lower.

Out of all males, 54% reported a total improvement, but this percentage was elevated to 65% for males aged 35 and below.

Studies have demonstrated that Kegel exercises can be highly effective, but it is essential to consider that this form of treatment demands dedication and persistence.

What Are the Benefits of Kegel Exercises Sexually?

Kegel exercises, an economical and straightforward strategy, can be used to fortify the pelvic floor muscles, which can then increase the quality of erections and help sustain male sexual health. It helps due to multiple benefits.

It is beneficial for more than just sexual health, as it can guard against other diseases caused by a weakened pelvic floor.

1. Improves penile blood flow.

Kegel exercise can help get rid of erectile dysfunction. Engaging in this activity can be beneficial as it increases blood circulation in the penis region and strengthens the muscles that support it. This helps to circulate blood better to the nearby muscles and reduces inflammation in that area.

2. Improves male sexual satisfaction.

Using it can enhance the level of pleasure achieved and thus improve satisfaction during sexual intercourse for men. The main cause of this is the enhanced sperm quality in males and better erections.

Exercising the muscles in your pelvic region can help to stave off premature ejaculation. It can also aid in overcoming delayed ejaculation.

3. Helps Prevent Urinary and Fecal Incontinence.

The health of surrounding organs has a direct impact on the sexual health of males and females. Consequently, rehabilitating the pelvic floor might stave off certain undesirable conditions such as urinary leakage, avert pelvic organ collapse, and therefore boost libido.

Increased muscle tone in the pelvic floor muscles may protect against fecal incontinence. It is essential to understand that bowel control problems can affect a man’s self-confidence, and managing it is crucial to improve his sexual well-being.

A man’s sex life will not improve if he is dealing with issues such as prostate issues, difficulty with urination, bladder pain or leakage, an overactive bladder, or any other similar ailments. It looks like long-term pelvic floor physical therapy can help with all these difficulties.

It is essential to recognize the connection between sexual health and other pelvic disorders such as difficulties with urination, bladder issues, and digestive problems.

4. Has psychological benefits.

In conclusion, it is vital to consider the psychological advantages that come with engaging in physical activity. After the men experience an enhanced connection when it comes to sexual arousal and intercourse, their confidence is boosted. This helps break the vicious cycle of negative thoughts.

Once people become aware of the advantages of performing Kegel exercises, they are more likely to take part in other forms of physical activity and intimate relations. This could be a transformative opportunity for one’s life in the future.

How To Do Your Kegel Exercises: Start By Locating Your Pelvic Floor Muscles

The objective of Kegel exercises for men is to fortify the muscles in their pelvic area.

The muscles that encircle and offer assistance to the organs within your pelvic area are these ones.

People use the term ‘pelvic floor muscle exercises’ when discussing training of a set of muscles in the pelvis, including the pubococcygeus, puborectalis, and iliococcygeus.

Talk about a tongue twister!

The group of muscles consisting of the pubococcygeus, iliococcygeus, and the puborectalis are all collectively known as the Levator Ani. These muscles form the main foundation of the pelvic floor.

The muscles in the area of the pelvis create a shape similar to a hammock, connecting ligaments and tendons. This ‘hammock’ supports the bladder and gut.

It is simple to recognize the feeling of contracting your pelvic floor muscles.

See if you can figure out which muscles to use when you have to go to the bathroom.

The muscles that help hold up your bladder are the same ones you use to prevent yourself from urinating in the middle of going to the bathroom.

When you attempt to halt the flow, the region where you experience tension is where your pelvic floor muscles are situated.

Begin and end urinating a few times to get familiar with how to use the proper muscles.

If you repeat this action multiple times, it may cause soreness in your pelvic floor muscles.

Congratulations! You just performed your first Kegel-style exercise.

Visualize yourself attempting to stop a buildup of flatulence and that should help you locate the proper pelvic muscles.

Tightening the anal sphincter (not your rear end muscles) will engage the muscles in the pelvic region.

At this point, you have all the knowledge you need to begin utilizing Kegel exercises to help with premature ejaculation.

A Kegel Exercise Workout Routine For Premature Ejaculation

Now that you understand the anatomy and purpose of the pelvic floor muscles, you can commence strengthening them.

If you followed the exercises above, then you can assume that your muscles may be feeling a bit sore initially.

Start slowly, as with any other workout regimen.

As you strengthen the muscles of the pelvis, you will be able to do more reps.

It is essential to speak to a medical professional before starting Kegel exercises to make sure they are an appropriate choice for your individual needs.

Should you experience any discomfort while carrying out these exercises, it is necessary to cease and consult with a health professional.

Male Kegel exercises can be divided into two categories: slow repetitions and rapid repetitions.

To do both types of Kegel exercises, wear loose-fitting clothing.

You have the option of sitting, standing, or reclining according to what you prefer and feel the most comfortable with.

Once you get some practice with them, you can do them nearly anywhere, anytime.

The Slow Kegel Exercise

  1. Squeeze all your pelvic floor muscles slowly using the techniques described above. Hold for a slow count of five. You may have the urge to hold your breath as you squeeze your pelvic muscles, but remember to breathe normally, just like when you do other kinds of exercises.
  2. Once you reach a count of five, relax your pelvic floor muscles slowly.
  3. The key to this form of Kegel exercise is a slow, intentional squeezing and releasing of the pelvic floor muscles.
  4. When your pelvic floor muscles are completely relaxed, start to squeeze again slowly. Maintain this pattern of squeezing and relaxing for a total of 10 cycles. At the start, this may be difficult.
  5. Feel free to stop when you are exhausted and work your way up to completing ten cycles. At the same time, after some practice, you may want to increase the amount of time you hold the squeezing part of the pelvic floor muscle exercise.

The Fast Kegel Exercise

  1. In this version of the Kegel exercise, you squeeze the same muscles but only hold them for a second before relaxing all your muscles at once.
  2. Repeat this process a total of ten times. Make sure you are breathing normally for the entire workout.
  3. Again, when you are first getting used to doing Kegel exercises, you may find ten fast Kegel exercises to be too challenging. In this case, just do as many as you can. Over time, feel free to increase the number of repetitions as your strength improves.

Most men discover that performing ten quick Kegels, followed by ten slow Kegel exercises, is the optimal amount for one set.

Attempt to complete three sets of exercises for your pelvic floor muscles every day, or at least several times during the week.

One may discover that they do not need to participate in the activity as frequently to gain the advantages – decide what is suitable for one’s body.

For optimum effect, it is best to do your pelvic floor muscle exercises at three different times in the day: firstly, in the morning; secondly, before you go to sleep; and thirdly, some time during the middle of the day, like around your lunch break.

The earlier you begin completing Kegel exercises, the sooner you’ll start to see a difference.

A Word Of Caution

Unfortunately, Kegel exercises don’t work for everyone.

In the majority of cases, people benefit from Kegel exercises; however, there seems to be a group that does not feel the same effect. This could be because they are not following the exercises properly, or are not concentrating on the appropriate muscles.

For individuals with complications with their pelvic floor muscles, Kegel exercises may not be beneficial.

It is essential to speak with a medical professional first to confirm that you have the appropriate health to perform pelvic floor muscle exercises.


There are numerous advantages to performing exercises that target the pelvic floor muscles, and most people see minimal to no negative effects. Therefore, Kegel exercises can be helpful in almost any man’s sexual wellness program.

No charge is associated with Kegel exercises, no extra tools are needed, and once you get the hang of them, you can perform them anytime – while in bed, in front of the tv, or during work.

Treat yourself to increased pelvic floor strength by performing Kegel exercises.

It’s possible that your intimate relationship could be significantly improved within a brief span.


Happier Healthier Life