Kegel exercises for men
Eleven exercises, from finding the muscle to advanced combinations. Strength exercises contract and release exercises let go. A good program uses both.
Strength
Find the muscle
Before you train, you need the right muscle. It is the one you use to stop the flow of urine or hold back gas.
OpenLong hold
This is the classic Kegel: squeeze and hold. It trains the slow-twitch fibers that give you endurance.
OpenQuick flicks
Squeeze hard and let go right away. This trains the fast-twitch fibers that react when you cough, sneeze or need to hold back.
OpenElevator
Picture the muscle as an elevator. You go up one floor at a time and come down just as slowly. It trains control, not just strength.
OpenPyramid
Holds that grow and then shorten: 2, 4, 6, 8, 6, 4 and 2 seconds. It builds endurance without getting boring.
OpenHold and pulse
You hold at half strength and, without letting go, add strong pulses on top. It combines endurance with fine control.
OpenThe Knack
This takes training into real life: contract just before the effort that causes a leak. Physical therapists call it the Knack.
OpenUrge control
When urgency hits, rushing to the bathroom makes it worse. This routine pairs quick flicks with slow breathing so the feeling settles.
OpenRelease
Reverse Kegel
The opposite of squeezing: lengthening and releasing the pelvic floor with your breath. It is the key when there is tension, and the cooldown of every strength session.
OpenBreathing
The diaphragm and the pelvic floor move together. Slow belly breathing lowers the tone of the whole area.
OpenBody scan
Pelvic floor tension rarely comes alone. It usually arrives with a clenched jaw, raised shoulders and a held-in belly. This minute releases them in order.
OpenThe app does this for you
Real iPhone haptics, voice in English or Spanish, 20 levels, and your records stored only on your phone. Join the list and we will tell you when the beta opens.