How to do Kegel exercises for men

To get started:

• Find the right muscles. To find your pelvic floor muscles, tighten the muscles that you use to keep from passing gas or to stop urinating midstream. These actions use your pelvic floor muscles. You also can place your finger into your anus and squeeze as if trying to hold in urine. A feeling of tightness on your finger means you're squeezing the pelvic floor muscles. Once you've found the right muscles, you can do Kegel exercises in any position. At first, you might find them most easy to do while lying down.
• Perfect your technique. Tighten your pelvic floor muscles. Squeeze them for three seconds, and then relax for three seconds. Try it a few times in a row. When your muscles get stronger, you can do Kegel exercises while sitting, standing or walking.
• Keep your focus. For best results, focus on tightening only your pelvic floor muscles. Try not to flex the muscles in your stomach area, thighs or buttocks. And don't hold your breath. Instead, breathe freely during the exercises.
• Repeat three times a day. Aim for at least three sets a day. Work up to doing 10 to 15 Kegels in each set. You could aim to do these sets in different positions. For example, you could do one set lying down, one set seated and one set standing. You also can ask your healthcare professional to make a Kegel exercise plan that's tailored just for you.