This easy penis exercise can give men ‘more intense and pleasurable’ orgasms

Hold for 1…2…3… and release.

Women have long been doing their Kegel exercises, squeezing their pelvic floor muscles while sat on the sofa or their office chairs, unbeknownst to those around them.

They’re recommended by the NHS to combat a variety of health concerns — mostly commonly urinary incontinence, associated with pregnancy and childbirth.

But let’s be real, it’s not just the girlies who need to look after their pelvic floor.

‘Penis Kegels’ are a thing too — also recommended by the NHS — and those who chose to incorporate the simple exercises into their daily routine could see an improvement in bladder control, prostate health — and even sexual performance.

That’s right, stronger erections could be on the horizon.

Here’s everything the guys out there need to know about squeezing those pelvic floor muscles. We’re doing ours right now…

Why are ‘penis Kegels’ beneficial?

Urologist Dr Ashwin Sridhar tells Metro: ‘The pelvic floor muscles act like a hammock supporting your internal organs. So, when these muscles are strong, they provide several health benefits.’

• Bladder Control. According to Dr Ashwin, Kegels prevent ‘post-urination dribble’ (leaking a few drops after leaving the toilet) and help manage urinary incontinence, especially after prostate surgery.
• Bowel Control. Kegels can help prevent fecal incontinence.
• Prostate Health. They can help manage pain and swelling associated with prostatitis (inflammation of the prostate) and BPH (enlarged prostate).
• Core Stability. As part of the ‘deep core,’ Kegels contribute to overall pelvic stability and lower back support.

Can penis Kegels improve sexual performance?

It’s not just your bladder that Kegels have a positive impact on.

Dr Ashwin shares that one of the ‘most significant motivators for men to perform Kegels’ is, in fact, to do with sexual function.

‘Strong pelvic floor muscles directly influence the mechanics of erection and ejaculation,’ he explains.

Kegels can help with erectile dysfunction, for example: ‘The pelvic floor muscles help trap blood in the penis to maintain an erection. Strengthening them can lead to harder, longer-lasting erections.’

Penis kegels can also give help with premature ejaculation (PE). Dr Ashwin notes how ‘Kegels give you better control over the ejaculatory reflex. Men with strong pelvic floors can often voluntarily “squeeze” to delay orgasm.’

Interestingly, by doing regular penis Kegels, men can also develop a ‘stronger contraction during ejaculation’ which Dr Ashwin explains can lead to ‘more intense and pleasurable orgasms.’

How do Kegels for men work?

There are a couple of ways men can practice on their Kegels. But Dr Ashwin specifically recommends starting with the standard Kegel to ease yourself in.

Step 1: Find the muscle

Dr Ashwin reminds men ‘you cannot strengthen a muscle you cannot feel.’ So, first things first is to locate it. There’s two main ways you can do this.

There’s the delicately named Stop Gas Method. This involves imagining you’re in a crowded elevator and need to stop yourself from passing gas. That’s the muscle you squeeze to pull your anus inward is the pelvic floor.

Next, you can try the Stop Pee Method.

Next time you urinate, try to stop the flow mid-stream. If you succeed, you’ve found the muscle.

Step 2: The technique, aka ‘the squeeze and lift’

Once you know where the muscle is, the next step is the actual Kegel itself – you can do this sitting, standing, or lying down.

You’re going to isolate (aka squeeze) the muscle you identified in step one. Then, imagine you’re trying to lift your scrotum upwards into your body.

A thing to remember, Dr Ashwin notes, is that you should not hold your breath, clench your buttocks, or tighten your thighs.

‘Your body should look completely relaxed from the outside; the work is all internal.’

Step 3: The routine

It’s recommended that you perform 10 repetitions in a row, aiming for three sets per day – in the morning, afternoon, and evening.

‘While squats and glute bridges help the general area, the standard Kegel is the most effective isolation exercise for these specific muscles,’ the expert adds.

He continues: ‘Also, the “relax” phase is just as important as the squeeze. If you don’t fully relax between reps, you risk over-tightening the muscle (hypertonicity), which can cause pelvic pain.’

Is it too late to start penis Kegels?

While there isn’t a specific ‘start date’, the sooner you start these kegels, the better.

‘Muscles naturally weaken with age,’ Dr Ashwin explains.

‘Starting in your 20s or 30s establishes a strong baseline that can prevent incontinence and ED later in life.’

Moreover, the goal is to make Kegels a lifelong habit: ‘Like brushing your teeth, this is something you should try to do your whole life. 

‘It is widely recommended for older men, particularly those preparing for or recovering from prostate treatment.’

If you are just starting out, it’s crucial to build endurance gradually so the muscle doesn’t cramp.

Dr Ashwin recommends the following guide:

• Beginner: Hold for 3 seconds, then relax for 3 seconds.
• Intermediate: Hold for 5 seconds, then relax for 5 seconds.
• Goal: Work your way up to holding for 10 seconds, with 10 seconds of rest between reps.

Get squeezing boys!

Do you have a story to share?

Get in touch by emailing MetroLifestyleTeam@Metro.co.uk.