Strengthen your pelvic floor, transform your health
Follow along with our free Kegel exercise timer for men. It guides each squeeze and release, with 10 reps per set.
Exercise timer
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timer presets
10
reps per preset
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Why It Matters
When pelvic floor training may help
Your pelvic floor muscles support your bladder, bowel, and sexual function. If you have pelvic pain or trouble relaxing these muscles, get assessed before starting a strengthening routine.
Urine leakage with movement
If you leak urine when you cough, lift or exercise, a clinician can assess the cause and advise whether pelvic floor training may help.
Bladder control after prostate surgery
Pelvic floor training is one option for managing leakage after prostate removal. Your care team can explain when to start and how to practice.
Sexual function
Pelvic floor muscles are involved in erections and ejaculation. A clinician can evaluate persistent changes and discuss whether pelvic floor therapy is appropriate.
Step by Step
How to do Kegel exercises correctly
Educational guidance based on the sources below. Ask a healthcare professional whether these exercises are appropriate for you.
Find the right muscles
Imagine gently holding in gas, then lifting inward. Begin lying down if that is easier. Avoid practising by repeatedly stopping the flow of urine.
Tip: Do not perform Kegels with a urinary catheter in place.
Perfect your technique
Gently squeeze and lift your pelvic floor. Keep your thighs, buttocks and abdomen relaxed. Breathe normally, then let the muscles relax fully.
Tip: If your stomach or glutes are tensing, you are using the wrong muscles. Focus on isolating just the pelvic floor.
Build your routine
Try a few comfortable repetitions with 3 seconds of contraction and 3 seconds of rest. Build gradually toward a routine agreed with your healthcare professional. Longer holds require full relaxation between repetitions.
Tip: Consistency beats intensity. Doing a few reps every day is far better than a long session once a week.
Track your progress
Changes may take weeks to months. Notice whether leakage becomes less frequent or control improves. Keep a simple record, and seek professional advice if symptoms persist or worsen.
Tip: Stop if you feel pain or fatigue. A pelvic floor physical therapist can check your technique.
Common mistake to avoid
Do not tense your abdomen, thighs, or buttocks. If you are holding your breath or clenching your glutes, you are not isolating the pelvic floor. Less is more — focus on precision over force.
Interactive Tool
Guided Kegel Exercise Timer
Choose a preset and press Start. Breathe normally as you squeeze and hold, then fully relax when the timer says “Relax.”
Start with a few comfortable reps and stop if you feel pain or fatigue. Avoid practicing while urinating or while a urinary catheter is in place. After pelvic or prostate surgery, ask your care team when to start. See sources
Choose Your Level
3 seconds to squeeze and hold, then 3 seconds to relax. One set is 10 repetitions.
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Your First Set
1. Find the right muscles
Lie down comfortably. Imagine holding back gas and feel for a gentle squeeze and lift inside your pelvis.
2. Check your form
Keep breathing. Your belly, thighs, and buttocks should stay relaxed. You should feel a small lift without pain and be able to let it go fully.
3. Follow the timer
Select Beginner and tap Start. Gently squeeze and lift for 3 seconds, then fully relax for 3 seconds. Each squeeze and release counts as one rep. Build up to 10 comfortable reps for one set.
Technique referencesMayo ClinicCleveland Clinic
Questions & Answers
Common questions about Kegels for men
Technique, urine leakage, prostate surgery and when to seek help.
Imagine gently holding in gas. You should feel a small inward lift without clenching your buttocks or thighs. Keep breathing and fully release after each contraction. If you cannot feel the lift or release, a pelvic floor physical therapist can check your technique.
One full timer session is one set of 10 repetitions. If Kegels are appropriate for you, start with a few comfortable reps and gradually work up to three sets a day. Cleveland Clinic suggests 10 reps per set (30 per day), while Mayo Clinic suggests building up to 10–15 per set. With regular practice, changes such as fewer leaks may take a few weeks to a few months. Follow your clinician’s plan if you have one.
Pelvic floor training may help some men with urine leakage triggered by exertion. Ask a healthcare professional to assess new, persistent or worsening leakage so you can address its cause.
Ask your surgical team when to start and which routine to follow. Do not perform Kegels while a urinary catheter is in place. If your care team gave you a recovery plan, follow their instructions.
Practice outside the bathroom. Repeatedly stopping your urine stream can interfere with emptying your bladder. To identify the muscles, imagine holding in gas instead.
Stop if they cause pain and ask a healthcare professional for advice. A pelvic floor physical therapist can assess whether you need help with relaxation, coordination or strengthening.
A randomized trial studied pelvic floor exercises taught with biofeedback in men with erectile dysfunction. That program involved individualized instruction. If erectile difficulties persist, a healthcare professional can help you understand the cause and treatment options.