The Guide to Kegel Exercises for Men to Last Longer

Kegel exercises are sometimes referred to as pelvic floor exercises. They’re a method created by Dr. Arnold Kegel in the 1940s that’s used to strengthen pelvic floor muscles. They are most often recommended to women who want to improve their bladder control, but they’re occasionally done by men for the same thing. In the past, Kegels were most well-known just for their ability to improve urinary control, but recently some therapists and sexologists have been claiming that Kegel exercises are a viable method to improve several parts of sexual function, including erectile dysfunction (ED) and premature ejaculation (PE). Let’s look a bit more closely at what male Kegels are, how they relate to PE and if they’re a worthwhile solution for the often-frustrating issue of premature ejaculation.

Key Takeaways

What are “Male Kegels”?

Kegel exercises for men is an exercise that targets the pubococcygeus (PC) muscles, also known as the pelvic floor muscles. The exercises are easy to do. You just have to locate your PC muscles – these muscles can be identified easily by stopping the flow while in the middle of urinating. Pay attention to what muscles you must contract to do this. These are the pelvic floor muscles, and to do a Kegel, you just contract, hold and release them repeatedly.

Why Do People Recommend Kegel Exercises for Premature Ejaculation?

Kegels have recently become thought of as being potential exercises for PE. As an alternative to pills or over the counter (OTC) products like sprays, gels or wipes, this can be an alluring thought for men hoping to treat their PE. But, to date, there’s no proof on whether or not Kegels can actually work to delay ejaculation. Still, it’s easy to see how a logical connection can be made. Since the PC muscles have an active involvement in male sexual function by triggering ejaculation and orgasms, it seems quite natural to make the assumption that strengthening those muscles could potentially have a positive effect on sexual health or performance.

The pelvic floor muscles are layers of muscles that span the lower portion of the pelvis and support the pelvic organs, which, on men, are located in the bowel and bladder. This group of muscles is found at the base of the pelvic region.

Can Kegels Actually Help to Last Longer?

Since the PC muscles are directly related to male sexual function, the theory is that building up muscle control might be key to being able to delay ejaculation for some men. But there is little to no clinical data or solid research that backs up any sort of claim of efficacy when it comes to doing male Kegels to delay ejaculation. Kegels don’t really seem to be a solution for PE at all. Some experts even feel that just doing normal Kegels on their own won’t do much, if anything, to prevent premature ejaculation. Kegels are great at building strength in the pelvic floor muscles, but what you need to prevent PE is not so much strength, but control.


Despite the fact that the true efficacy of Kegel exercises for premature ejaculation is questionable, they’re not bad to do and they actually do have several benefits.

  • Improve bladder (or urinary) control
  • No cost at all
  • Can’t hurt to do them
  • No side effects
  • May have other potential benefits, such as eliminating prostrate inflammation


When men hear that they can do Kegels to last longer in bed, they may be eager to try this noninvasive, nonnarcotic remedy, but there may be more to the story. In short, Kegels may not be all they’re cracked up to be…

  • Aren’t always done properly
  • No research to back up efficacy
  • Need training to learn to do them correctly – some experts say it can take up to at least four weeks of training to learn to do them the right way
  • Some men, including those who have prostatitis or a tight pelvic floor, shouldn’t do Kegel exercises at all


Pelvic exercises for premature ejaculation may seem like a great idea to the man who is willing to try anything to improve his PE. It can be tempting to just do an exercise and then all of the sudden be able to perform better and longer. But with limited research available and no clinical studies to support the theory, unfortunately it’s not very likely that simply doing Kegels will be an end-all-be-all cure for men suffering from PE. Still, if you’re looking to improve your PE, and you are hesitant to take pills or you’ve tried them and found they don’t work, there is still hope. Even if you’re frustrated and have tried every natural method you’ve ever heard of with no results, there is one product out there that’s non-invasive and has very few side effects. Promescent topical spray is the only spray in the U.S. market that’s been clinically proven to help men last longer in bed…64 percent longer! It’s the closest PE treatment to natural methods. Now that’s worth a try, isn’t it?

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