PERFORMANCE
Kegel exercises for men. The most underrated training you're not doing.
Short answer: kegels train the pelvic floor muscles that support erections and control ejaculation. In clinical trials, about 3 months of pelvic floor training improved erectile function in a majority of men with ED and significantly improved control in men with premature ejaculation. Done right, it takes 5 minutes a day.
What the pelvic floor does for sex
Two muscles matter most. The ischiocavernosus helps maintain rigidity by compressing the base of the penis and limiting blood outflow. The bulbocavernosus helps with rigidity and powers the rhythmic contractions of ejaculation. Stronger, better-controlled muscles mean firmer erections and more control over the point of no return.
What the research shows
In a randomized trial by Dorey and colleagues (2004-2005), men with erectile dysfunction who did pelvic floor exercises with guidance for 3 months saw 40% regain normal function and another 35% improve. In a study by Pastore et al. (2014), 12 weeks of pelvic floor rehabilitation substantially increased ejaculation time in men with lifelong premature ejaculation. Kegels also help with post-urination dribbling.
How to find the right muscles
Try stopping your urine flow midstream once, just to identify the muscle - don't make it a habit. Or imagine stopping yourself from passing gas. You should feel a lift at the base of the penis and around the anus, and the penis may slightly retract. Your glutes, thighs and abs should stay relaxed, and you should keep breathing.
A simple 12-week routine
Weeks 1 to 4: 3 sets of 10 contractions a day, hold 3 seconds, relax 3 seconds. Weeks 5 to 8: hold 5 seconds, relax 5 seconds, and add 10 quick flicks per set. Weeks 9 to 12: hold up to 10 seconds, and practice in different positions (lying, sitting, standing). Once it's easy, try a strong squeeze while standing - some men use this during sex to support rigidity.
Mistakes that make kegels useless
Squeezing glutes or abs instead of the pelvic floor. Holding your breath. Only contracting and never fully relaxing - an overly tense pelvic floor can cause pain and worsen premature ejaculation. Doing hundreds a day. Giving up after 2 weeks: studies used about 3 months.
Who should be careful
If you have pelvic pain, pain during ejaculation or urination problems, see a doctor or a pelvic floor physiotherapist first. Some men have a hypertonic (too tight) pelvic floor and need to learn relaxation rather than more strength.
WHAT YOU GET
Built for signal, not noise.
Proven for ED
3 months of training restored or improved function in about 75% of men in a clinical trial.
Proven for control
12 weeks increased ejaculation time in men with lifelong premature ejaculation.
Relaxation counts
Full release between reps matters as much as the squeeze.
READ NEXT
Keep going.
QUESTIONS
What people ask before signing up.
Do kegels help erectile dysfunction?
Yes, for many men. In a randomized trial, 3 months of pelvic floor exercises restored normal function in 40% of men with ED and improved it in another 35%.
How long do kegels take to work for men?
Most studies ran for about 12 weeks. Some men notice changes in 4 to 6 weeks.
Can you do too many kegels?
Yes. Overtraining can make the pelvic floor too tense, causing pain or worse control. Stick to a few sets a day with full relaxation.
Do kegels make you last longer?
They can. Pelvic floor training significantly improved ejaculation time in men with premature ejaculation in clinical studies.
EARLY ACCESS
Train it, then measure it.
Owain's programs include pelvic floor routines and track whether your erection quality and control actually change. Free on iPhone.