How to perform Kegel Exercises for Men and Women

A couple of benefits come from performing kegel exercises for both men and women. Wait a minute! You might be reading this blog and wondering what we mean by kegel exercises because you have never performed them before. Worry not because this blog post is going to answer all your concerns about the same.

To perform kegel exercises perfectly, first, you need to find the right muscles to work on, try to be perfect in the expertise, and do it routinely for better results.

This article will take you through what kegel exercises are, the benefits of kegel exercises, explain how to perform Kegels, tell you when and where to do Kegels, and most importantly, what not to do during kegel exercises.

Let’s get started!

The meaning of kegel exercises.

Kegel exercises are whereby a person holds and relaxes their pelvic floor muscles with the purpose of strengthening them. In simpler terms, kegel exercises are like holding and releasing your urine as you go for a short call. The holding and releasing of urine as you urinate is what can be compared to Kegels because it targets the urinal muscles to allow or block urine from coming out.

These exercises may be voluntary or recommended by the doctor.

Many people with different health conditions, such as fecal incontinence and urine incontinence, are recommended to perform kegel exercises. However, those with personal reasons, such as enhancing or improving their sexual life, do them voluntarily. 

For women, performing kegel exercises helps tighten the vaginal muscles, which might improve sexual pleasure. On the other hand, kegel exercises for men help men to last longer in bed by not reaching ejaculation so fast.

The guaranteed benefits of kegel exercises

Kegel exercises are good for everyone. Their sole purpose is to make pelvic muscles strong. 

By bolstering the muscles in the pelvic floor, Kegels typically assist with urinary leaks or bowel control concerns. Because a weak pelvic floor may result in problems like the inability to control one’s bowels or bladder, which may be painful. Pelvic floors are expected to be stronger to be able to work perfectly.

The pelvis is the region between a person’s hip where the reproductive organs of both sexes are located. For instance, among the things that the pelvic floor muscles in women support are the womb, bladder, and bowels.

The benefits of kegel exercises to women.

kegel exercises

Compared to men, women need to do lots of kegel exercises. There are typically more variables that can impair a woman’s pelvic floor than a man’s. These include aging, weight gain, pregnancy, and childbirth.

If the muscles are weak, the pelvic organs of the woman may drop into a woman’s vagina, causing discomfort with the likelihood of leading to urinary incontinence.

The benefits of kegel exercises to men.

kegel exercises

Some of the factors that can cause pelvic floor muscle weakness in men include: Aging and prostate surgery.

  • Male Kegels exercises can help them have better bladder control.
  • Men Kegels strengthen their pelvic floor muscles enabling bladder and bowel movement control.
  • Kegel exercises for men are a huge plus because they also greatly improve their sexual functioning.

How to perform kegel exercises.

Kegel exercises may sound like a simple thing to do, but do not take them lightly. This is because if you do not do the right thing, you will just be wasting your time. What does this mean? The right thing is basically finding the correct muscles to hold and tighten as it is supposed to be done.

For women.

  • Find correct muscles- Find a better position and ensure you are exercising the right muscles to avoid any kind of discomfort or wasting time without results.
  • Keep exercising to be perfect- Keep exercising until you master the skill fully. You might not feel it at first, but with time, you will feel the impact, and you might actually notice that your pelvic floor is becoming stronger by the day.
  • Develop a routine- To see results, you must perform kegel exercises a couple of times a day, a week or monthly. Maybe 2 or 4 daily based on how much you can or as advised by the doctor. 

For men.

  • Ensure you find the correct muscles- everybody needs to find the correct muscles to be able to do Kegels correctly. For your own benefits, talk to a doctor before you decide to do Kegels routinely. An easy hack is to do it the normal way- during urination by holding and releasing urine.
  • Try to be perfect in your expertise – At first, you might not be able to do kegel exercises perfectly or for longer periods. Try to Kegels by holding and releasing it simultaneously for 1, 2, 3, or more seconds. After some time, you will be surprised that your muscles have become stronger when you are able to hold for long.
  • Establish a routine- You need to do it at least 3 to 4 times a day for better results.

While performing kegel exercises:

  • Be in a comfortable position and ensure you are totally relaxed.
  • Do not tighten other areas of your body, such as the buttocks or thighs. Only focus on the right muscles.

Note: Before performing kegel exercises, ensure you are in a comfortable position and that your bladder is empty.

When to do kegel exercises

Kegel exercises can be done at any time of the day or night. Do not be worried or embarrassed thinking anybody will find out because no one will be able to know if you are doing them. You can silently perform your kegel exercises at work, school, or the shopping mall.

No matter the position you are in: standing, sitting, lying down, or bending, you can perform kegel exercises so perfectly.

You do not need to wait until you are back from work or alone before performing Kegels. You can do so while:

  • Working, at the comfort of your office or work setting.
  • Queuing at the bank or hospital line.
  • Eating at a restaurant.
  • At the spa.
  • Watching your favorite movies.
  • Washing dishes.
  • Nursing your baby etc.

Avoid these things during kegel exercises

As we all know, everything has the positive and negative side. That is why caution is required when doing absolutely everything. Refrain from doing this during kegel exercises:

  • Do not overtighten your buttocks, abdomen, and thighs during kegel exercises.
  • Once you master the kegel, refrain from performing them while peeing, as this could weaken your pelvic floor muscles over time or harm your kidneys and bladder.
  • If you are a woman, avoid overdoing kegel exercises as that may cause the muscles to overtighten, causing painful intercourse.
  • Do not perform them if you are not aware of what exactly you are doing. Consult a doctor, gyne or someone who is aware of it.
  • Be consistent- note that once you start doing kegel exercises, you are supposed to keep performing them forever.
  • Do not be in a hurry. Exercise patience as results might take time.


As explained above, kegel exercises are good exercises that both men and women can exercise. Apart from helping with urine and fecal incontinence, these exercises also play a huge role in sexual experiences. Do you have any information about Kegels that you feel was left out in this post? Feel free to comment your thoughts.

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