In the conversation around men’s health, we often focus on diet, cardiovascular exercise, and strength training. But there is a crucial group of muscles, often overlooked, that holds the key to enhanced sexual function and urinary control: the pelvic floor.
As a urologist and andrologist serving men across Noida, Greater Noida, and the Delhi NCR, I frequently recommend Pelvic Floor Muscle Training (PFMT)—commonly known as Kegel exercises—as a powerful, non-invasive tool to address some of men’s most private health concerns.
Whether you’re looking to improve erectile strength, gain control over premature ejaculation, or manage post-prostatectomy urinary leakage, this is your definitive medical guide to performing these exercises correctly and effectively.
What Are the Male Pelvic Floor Muscles? Your Core Support System
Imagine a muscular hammock or sling stretching from your pubic bone in the front to your tailbone in the back. This is your pelvic floor. These muscles have three critical jobs:
Support Pelvic Organs: They hold your bladder and bowel in place.
Maintain Continence: They control the sphincters that open and close to manage the flow of urine and feces.
Facilitate Sexual Function: They are essential for achieving and maintaining erections, and they contract rhythmically during orgasm and ejaculation.
When these muscles are weak, it can lead to a cascade of issues, including urinary incontinence, erectile dysfunction, and premature ejaculation.
The First and Most Crucial Step: Finding the Right Muscles
Performing Kegels without isolating the correct muscles is ineffective. Many men mistakenly engage their abs, buttocks, or thigh muscles. Here are three precise methods to identify your pelvic floor muscles:
The Urination Stop-Test (For Identification ONLY): While urinating, try to stop the flow of urine mid-stream for a second or two, then release. The muscles you squeezed to do this are your pelvic floor muscles. Important: Do not make a habit of this; it’s only a tool for identification.
The Gas-Prevention Squeeze: Imagine you are trying to prevent passing gas. The internal tightening and lifting sensation comes from your pelvic floor.
The Mirror Check: Stand naked in front of a mirror. Squeeze the muscles you identified. You should see the base of your penis draw in slightly and your testicles lift. This visual confirmation is a great sign you’re doing it right.
During these exercises, your abdominal, buttock, and leg muscles should remain relaxed. Remember to breathe normally throughout.
Your Medically-Approved Kegel Exercise Routine
Once you’ve confidently located the muscles, you can begin a structured routine. The key is consistency. Aim for one session, two to three times per day.
Phase 1: Building Endurance (Slow Kegels)
This exercise builds the supportive strength of your pelvic floor, crucial for erectile rigidity and preventing urinary leakage.
Action: Squeeze and hold your pelvic floor muscles.
Duration: Start with a 5-second hold.
Relaxation: Fully relax the muscles for 5 seconds.
Repetitions: Repeat this cycle 10 times per session.
Goal: Gradually work your way up to holding the contraction for 10 seconds.
Phase 2: Building Power & Control (Fast Kegels)
This exercise improves your muscle’s reactive strength, which is vital for controlling ejaculation and preventing leaks during sudden movements like coughing or sneezing.
Action: Squeeze and release your pelvic floor muscles as quickly as you can.
Duration: Each contraction is quick—just a second.
Relaxation: Ensure a full relaxation between each squeeze.
Repetitions: Perform a set of 10 rapid contractions.
A Complete Session Looks Like This:
10 Slow Kegels (5-10 second holds)
10 Fast Kegels (quick flicks)
Repeat this entire session 2-3 times throughout the day.
The Tangible Benefits: Why Every Man Should Consider Kegels
The results of consistent pelvic floor training are profound and can significantly improve your quality of life.
Stronger, More Rigid Erections: A strong pelvic floor helps trap blood in the penis by compressing the veins that drain it, leading to harder and longer-lasting erections.
Enhanced Ejaculatory Control: By strengthening these muscles, you gain conscious control over the reflexes that lead to ejaculation, helping to delay orgasm and treat premature ejaculation.
Improved Urinary Continence: This is especially critical for men who have undergone prostate surgery (prostatectomy), as it helps regain control over the urinary sphincter and prevent leakage.
Increased Orgasm Intensity: The rhythmic contractions during orgasm are performed by the pelvic floor muscles. Stronger muscles can lead to more powerful and pleasurable sensations.
When to Seek Expert Guidance from a Urologist in Noida
While Kegel exercises are a powerful tool, they are not a cure-all. If your symptoms of ED, PE, or urinary incontinence are severe or do not improve with exercises, it is essential to get a professional medical evaluation. There may be underlying issues that require a different treatment approach.
As an andrologist and urologist, I can provide a comprehensive diagnosis and create a personalized treatment plan that may include exercises, medication, or other advanced therapies to help you achieve your health goals.
Take control of your pelvic health today. If you’re in Noida, Greater Noida, or the Delhi NCR and have questions about your sexual or urinary function, don’t hesitate. [Schedule a confidential consultation with Dr. Venkatesh Kumar to discuss a personalized plan.]
