Kegel exercises help strengthen your pelvic floor muscles, which can improve erections, stamina, and even stop those annoying leaks when you sneeze. Here’s how to do them properly:

Step 1: Find the Right Muscles

• The muscles you need to work are the ones you use to stop yourself peeing mid-flow or holding in wind..
• To check if you’re using the right ones, try stopping your wee  once (just for testing—not every time, as it can irritate your bladder). If you feel a squeeze inside, you’re on the right track.

Step 2: Get Comfortable

• You can do these exercises sitting, lying down, or even standing.
• If you’re new to it, lying down might be the easiest way to start.

Step 3: Squeeze & Hold

• Tighten those pelvic floor muscles as if you’re stopping yourself from peeing.
• Hold the squeeze for 3 to 5 seconds.
• If you’re doing it right, you might notice your penis slightly shorten and your testicles lift—that’s a good sign!
• Make sure you’re not tensing your abs, bum, or thighs.

Step 4: Relax & Repeat

• Fully relax the muscles for 3 to 5 seconds before going again.

Step 5: Keep It Up!

• Do 10 to 15 reps per set.
• Aim for three sets a day—morning, afternoon, and evening.

Top Tips for Best Results

• Breathe normally—don’t hold your breath.
• Stick with it! It usually takes a few weeks to notice improvements.
• Over time, try holding the squeeze for up to 10 seconds.
• Don’t overdo it—too much can actually make things worse.

How Kegels Help with Erectile Dysfunction

• Boosts blood flow to the penis.
• Helps with better control over erections and ejaculation.
• Strengthens key muscles for better sexual performance.

When Will You See Results?

Most men start to notice improvements within 6 to 8 weeks but it can take 12+ so keep at it!

We usually advise to follow a Kegel exercise with a reverse Kegel at least once every other day.

Need more tips for improving erections? Let us know!