# Kegel Exercise for Men **By EjaGuard Delay Spray** · 2025-09-20 ## What Are Kegel Exercises? ![How to Do Kegel Exercises for Men | Advanced Urology](https://octanecdn.com/advancedhealthenginesites/Advanced_Urology_Blog_Image_-_Kegel_Exercises_for_Men_-_August_2020.jpg) Kegel exercises are simple yet powerful movements that strengthen your **pelvic floor muscles**. These are the muscles you engage when trying to stop urinating midstream. Originally introduced by Dr. Arnold Kegel for women, this workout is equally powerful for men—especially when it comes to improving **sexual performance, stamina**, and **urinary control**. Kegel exercises are natural, non-invasive, and require no equipment. You can literally do them anywhere—at your desk, in bed, or during a shower. ## Do Kegel Exercises Work for Men? ![A Simple Guide to Kegel Exercises For Men](https://www.healthwebmagazine.com/wp-content/uploads/2021/11/best-time-to-do-kegel.jpg) Yes, and science backs it up. Studies show that **over 80% of men** doing Kegel exercises for premature ejaculation noticed improvements in sexual stamina. In fact, younger men (under 35) saw even better results—some reported lasting **2x to 3x longer** in bed. But it’s not just about lasting longer. Kegel exercises help strengthen your erection, control ejaculation, and even support **multiple orgasms**. For men looking to boost stamina even further, combining Kegel exercises with a [delay spray like EjaGuard Delay Spray](https://ejaguard.com/products/ejaguard-delay-spray "Link to delay spray like EjaGuard Delay Spray") [](https://ejaguard.com/products/ejaguard-delay-spray)can provide both immediate and long-term benefits. Clinical studies have shown that pelvic floor training can significantly improve ejaculatory control and erection strength. [![An image of EjaGuard Herbal Delay Spray with package](https://cdn.shopify.com/s/files/1/0562/1923/8503/files/ejaguard-delay-spray-with-package.webp?v=1743665190)](https://ejaguard.com/products/ejaguard-delay-spray) ## How to Find Your Pelvic Floor Muscles Before you start squeezing, you need to locate the right muscles. Here's how: - **Stop Your Pee**: The next time you urinate, try to stop midstream. The muscle you engage to stop the flow is your pelvic floor muscle. - **Hold in Gas**: Pretend you’re holding in a fart. That ‘squeeze’ also activates your pelvic floor. - **Feel the Lift**: A proper Kegel feels like you're lifting the area between your testicles and anus (called the perineum) upward. ✅ _Pro Tip:_ Avoid using your abs, butt cheeks, or thighs. If those muscles move, you’re doing it wrong. If you're practicing these exercises for better performance in bed, pair your routine with a [natural enhancement cream](https://ejaguard.com/collections/enlargement-repair-cream "Link to natural enhancement cream") [](https://ejaguard.com/collections/enlargement-repair-cream)to support blood flow and erection quality. ## How to Do Kegel Exercises (Step-by-Step Guide) Once you find the right muscle, it's time to train it like any other muscle. ### 1\. The Slow Kegel ![Kegel Exercises: Benefits, Instructions, and Helpful Tips: The Woman's Center : Female Pelvic Medicine and Reconstructive Surgery](https://sa1s3optim.patientpop.com/assets/images/provider/photos/2244062.png) - Contract your pelvic floor muscle for **5 seconds** - Breathe normally while holding - Relax for 5 seconds - Repeat **10 reps** ### 2\. The Fast Kegel ![The 5 Best Kegel Exercises](https://cdn.shopify.com/s/files/1/0487/6032/4251/files/Screenshot_2022-04-11_at_14.29.42_480x480.png?v=1649680310) - Squeeze and release quickly - Each rep lasts **1 second** - Complete **10 reps** Start with **1–2 sessions daily**, then increase to 3 as your endurance improves. You can do Kegels while **sitting, standing, or lying down**. The key is consistency. ## Kegel Workout Routine to Last Longer If your goal is to **last longer in bed**, here’s a routine tailored just for that: ### Daily Routine (Beginner Friendly) **Morning:** - 10 slow Kegels - 10 fast Kegels **Afternoon:** - 10 slow Kegels - 5-second hold per rep - Add 5-second rest between sets **Before Bed:** - 10 fast Kegels - 10 slow Kegels - Try doing these while lying down to focus more on form Over time, you’ll build muscle strength, control, and endurance—just like lifting weights, but for your performance in bed. For those serious about lasting longer, adding a [personal lubricant](https://ejaguard.com/collections/lubricant "Link to personal lubricant") [](https://ejaguard.com/collections/lubricant)to your intimacy routine can reduce friction and help you stay in control for extended sessions. ## Sexual Benefits of Kegel Exercises for Men Let’s get to the real reason you’re here: **better sex**. ### 1\. **Last Longer in Bed** Strengthening your pelvic floor gives you **more control over ejaculation**. That means fewer surprise endings and more time pleasing your partner. ### 2\. **Harder, Fuller Erections** Stronger muscles help improve blood flow, which can lead to firmer erections. ### 3\. **Multiple Orgasms Without Ejaculation** With practice, some men report **dry orgasms**, allowing them to keep going after climax. ### 4\. **More Intense Orgasms** Kegels boost the contraction power during climax, which means **more intense pleasure**. This isn't hype—it’s the result of strengthening the very muscles that contract during orgasm. ## Kegels vs Other Treatments for Premature Ejaculation Here’s how Kegels compare to other methods: Method Pros Cons **Kegels** Natural, long-term control, better erections Takes time & consistency **Desensitizing Sprays** Instant results Temporary, reduced sensitivity **Start-Stop Method** Free, works solo or with partner Can interrupt the mood **Squeeze Technique** Immediate, physical control Can be painful or distracting 💡 _Best Results?_ Combine **Kegels + delay spray** for both instant and lasting benefits. ## Other Health Benefits of Kegels for Men Kegel exercises go beyond the bedroom. ### ✅ Improve Urinary Control Helps reduce leakage or dribbling, especially after peeing or during workouts. ### ✅ Support Prostate Health Can ease symptoms of an enlarged prostate like frequent urination or weak flow. ### ✅ Prevent Incontinence Just like you train your abs to avoid a weak core, you train your pelvic floor to **avoid embarrassing leaks**—especially as you age. ## Common Mistakes to Avoid When Doing Kegels Even though it’s simple, men still get it wrong. Watch out for these: - ❌ **Flexing abs, thighs, or buttocks** - ❌ **Holding your breath** - ❌ **Overdoing it** – Muscles need rest too - ❌ **Not being consistent** Start small, build up, and stay regular. Think of it like brushing your teeth—but for your sex life. ## FAQs ### What are Kegel exercises for men? Kegel exercises are pelvic floor movements that help men improve control over ejaculation, erections, and bladder function. ### Do Kegels help with premature ejaculation? Yes. Studies show men who consistently do Kegels last longer and enjoy better sexual stamina. ### How long before I see results from Kegel exercises? Most men notice improvements in **2 to 4 weeks**, with stronger control after 6 to 8 weeks. ### Can Kegels help with erectile dysfunction? Yes. Stronger pelvic muscles can increase blood flow, supporting firmer, longer-lasting erections. ### Is it okay to do Kegels every day? Yes—but avoid overtraining. Start with 1–2 sessions daily and increase as you get stronger. ## Conclusion: Strengthen Your Core, Transform Your Confidence Kegel exercises are one of the most **underestimated sexual health tools** for men. They’re discreet, easy to learn, and backed by science. Best of all, they give you **control in the moments that matter most**. Whether you’re aiming to **last longer**, achieve **stronger erections**, or fix **urinary issues**, adding Kegels to your daily routine is a smart, natural solution. 🔵 **Take the first step today**. Practice your first set of Kegels right now—and feel the difference over time. **Tags:** Kegel Exercise, Last Longer in Bed, Male Sexual Health, Natural ED Solutions, Pelvic Floor Workout --- > Source: [EjaGuard](https://ejaguard.com/blogs/last-longer/kegel-exercise-for-men-the-ultimate-guide-to-last-longer-stay-stronger)