Kegel exercises are among the most widely recommended and least accurately performed exercises in sexual health. Developed by gynecologist Arnold Kegel in the 1940s, they were initially designed to help women with urinary incontinence. The evidence base has since expanded considerably, and now includes significant benefits for men as well. But the exercises, the mechanisms, and the mistakes people make differ by sex.
What Kegels Actually Do
Kegel exercises strengthen the pelvic floor muscles, a hammock-like group of muscles that support the bladder, bowel, and reproductive organs. In both men and women, the pelvic floor plays a critical role in urinary and bowel control. In the context of sexual health, pelvic floor function affects arousal, orgasm, and (in men) erection quality and ejaculatory control.
Kegels for Women: Benefits and Evidence
The research on pelvic floor training in women covers several areas:
Urinary Incontinence
This remains the strongest evidence base. A 2018 Cochrane review found that pelvic floor muscle training is significantly more effective than no treatment or placebo for stress, urgency, and mixed urinary incontinence. Most women who complete a structured program show measurable improvement.
Sexual Function
Studies have found associations between pelvic floor strength and orgasm intensity, and pelvic floor training has been shown to improve sexual satisfaction in women with hypoactive sexual desire disorder and arousal difficulties. A stronger pelvic floor increases blood flow to the genitals and improves proprioceptive sensation.
Postpartum Recovery
Pelvic floor training during and after pregnancy reduces the risk of incontinence and prolapse and supports the recovery of sexual function after childbirth.
Kegels for Men: Benefits and Evidence
The evidence base for men has grown substantially in recent years.
Erectile Function
A study published in BJU International found that pelvic floor exercises resolved erectile dysfunction in 40% of men, comparable to the results of PDE5 inhibitors (drugs like Viagra) in certain populations, and improved ED in another 35.5%. The mechanism involves improved regulation of blood flow and neuromuscular control of the penile vasculature.
Ejaculatory Control
Pelvic floor training is a primary clinical intervention for premature ejaculation. Research has consistently shown that men who can identify and voluntarily contract the bulbocavernosus and ischiocavernosus muscles can interrupt the ejaculatory reflex, a skill that develops with practice.
Post-Prostatectomy Recovery
Men who undergo prostate surgery frequently experience urinary incontinence. Pelvic floor training before and after surgery significantly reduces the severity and duration of post-surgical incontinence.
How to Identify the Right Muscles
The most common mistake in Kegel exercises for both men and women is contracting the wrong muscles. Targeting the buttocks, thighs, or abdomen instead of the pelvic floor is widespread.
The standard identification method: imagine you are stopping the flow of urine midstream. The muscles you use for that, and only those, are the pelvic floor muscles. (Do not actually stop urination habitually as a training method; this can interfere with normal bladder function.)
Common Mistakes
- Holding the breath during contractions (the muscles should work while breathing normally)
- Contracting too intensely without adequate relaxation (the release is as important as the contraction)
- Skipping the rest phase between repetitions
- Expecting results within days (most clinical studies show meaningful improvement after 8-12 weeks of consistent practice)
- Doing only long holds and neglecting quick contractions, or vice versa (a complete program includes both)
A Basic Starting Protocol
Most clinical programs begin with: 10 contractions held for 3-5 seconds, followed by equal rest, twice daily. After 2-4 weeks, duration and repetitions increase. Consistency matters more than intensity. The muscles should not be sore if they are, reduce volume.
How Relatio Can Help
Relatio’s intimate performance program includes guided pelvic floor training protocols for both men and women with audio-guided sessions, progress tracking, and context about how this work connects to broader sexual health goals. The exercises are integrated into a program that addresses both the physical and psychological dimensions of intimate wellness.
