While an affordable Fleshlight will go some way to increasing sexual stamina through edging, Kegels for males focus primarily on practicing a variety of pee-pausing squeezes, for improved bedtime performance.
Kegels help deliver stronger pelvic floor muscles, that can enhance your sexual appetite by increasing blood flow to the manhood and improving ejaculation control.
They surround the urethra and anus in men and for women their vagina too, and keeping this section of the body in shape can be crucial as you age, especially for sexual health.
9 Kegels for Males
1. Flutter Kegels
Contract and release your pelvic floor muscles rapidly in short bursts.
How to do Flutter Kegels
1. Locate a comfy spot either sat down or horizontal.
2. Contract your pelvic floor muscles as if you are trying to stop urinating or passing gas.
3. Hold the contraction for a few seconds (3-5 seconds).
4. Release the contraction and rest for a few seconds (3-5 seconds).
5. Repeat the contraction and release process rapidly, almost like a fluttering sensation in the pelvic area.
6. Aim to do at least 10-15 squeezes in one session – 3 times a day, and gradually increase the number of repetitions as you get stronger.
2. Standard Kegels
Standard Kegels for males involve squeezing your pelvic floor muscles in for a count of three, and then relaxing them for a count of three.
How to do Standard Kegels
1. To begin, find a comfortable seated position and relax your body, especially your pelvic area.
2. Think of when you desperately need a wee but hold it in and assume that tension.
3. Squeeze the muscles you would use to do this, which are your pelvic floor muscles.
It may feel like you are trying to lift them inwards and upwards towards your belly button.
4. Hold the squeeze for a count of three, and then release and relax for a count of three.
5. Repeat this squeeze-and-release cycle for 10 to 15 repetitions.
3. Quick Flicks
Rapidly contract and release your pelvic floor muscles in quick succession, while raising your tummy off the ground a little.
How to do Quick Flick Kegels
1. Lie down comfortably with your muscles as relaxed as they can be with your knees bent.
2. Squeeze your pelvic floor muscles quickly and tightly.
3. Freeze the squeeze for just a few secs, then release and relax for a few more.
4. Repeat the squeeze and release cycle several times, and gradually increase the number of repetitions as you get stronger.
4. Wide Leg Kegels
Squeeze your pelvic floor muscles while sitting with your legs wide apart.
How to do Wide Legged Kegels
1. Begin by standing with your feet wider than hip-width apart and then lower into semi-squat position.
2. Engage your pelvic floor muscles by imagining you are stopping a wee mid flow, or squeezing your butt muscles.
3. Hold this contraction for 5-10 seconds, while keeping your thighs, glutes, and abs relaxed.
4. Release the contraction slowly and relax for a few seconds before repeating.
5. Aim to complete 10-20 repetitions, 2-3 times per day.
5. Slow and Steady
Slow and steady Kegels for males are another squeezing technique, where you tense in your pelvic floor muscles as tightly as possible and then slowly release them.
How to do Slow & Steady Kegels
1. Find a comfy place to lie down. you can also do these seated or standing if you prefer.
2. Take a deep breath and exhale slowly.
3. Tighten your pelvic floor muscles and hold the contraction for 3-5 seconds.
4. Slowly release the muscles and relax for 5 seconds.
5. Repeat the contraction and relaxation cycle for 5-10 minutes.
It’s important to remember not to hold your breath during the contraction.
If you find it difficult to hold the contraction for 3-5 seconds, you can start with shorter contractions and work your way up over time.
6. Hold and Release
Hold a Kegel contraction for 10 seconds, then release and rest for 10 seconds.
How to do Hold & Release Kegels
1. Find a snug spot for either sitting or lying down.
2. Engage your pelvic floor muscles as before by clenching your bum as if to halt the flow of pee.
3. Tighten your pelvic floor muscles and hold the contraction for 5-10 seconds.
4. Release the contraction slowly and relax for a few seconds.
5. Repeat the contraction and hold for a longer period of time, up to 30 seconds.
6. Release the contraction slowly and relax for a few seconds before repeating.
7. Aim to complete 10-20 repetitions, 2-3 times per day.
7. Elevator Kegels
Think of your pelvic floor muscles as an elevator. Contract them gradually from the bottom floor to the top floor, then release them in reverse order.
First off, find a comfortable place to lie yourself down.
You can do these Kegels for males seated, standing or even on all fours if you prefer.
How to do Elevator Kegels
1. Take a deep breath and exhale slowly.
2. Draw in your pelvic floor muscles – like you would pause a pee, and hold the contraction for 3 seconds.
3. Release the contraction halfway and hold for 3 seconds.
4. Release the contraction completely and rest for 3 seconds.
5. Tighten your pelvic floor muscles again, this time starting from the halfway point and holding for 3 seconds.
6. Release the contraction completely and rest for 3 seconds.
7. Finally, tighten your pelvic floor muscles from the bottom, holding for 3 seconds.
8. Release the contraction completely and then rest for 3 seconds.
9. Repeat the cycle 5-10 times a day.
Remember to breathe normally and stay calm during the exercise.
If you find it difficult to hold the contraction for 3 seconds doing elevator kegels, start with shorter hold times and work your way up over time.
8. Wave Kegels
Squeeze and release your pelvic floor muscles in a wave-like pattern, starting at the front and moving towards the back.
How to do Wave Kegels
1. Start by getting comfy horizontally or perpendicular’s fine with the legs folded in each case – knees bent.
2. Again, deploy the old waz-pausing grip to pull in those anal muscles.
3. Tighten your pelvic floor muscles and hold the contraction for 2-3 seconds.
4. Release the contraction slowly and relax for 2-3 seconds.
5. Tighten your pelvic floor muscles again, this time holding the contraction for 4-5 seconds.
6. Release the contraction slowly and relax for 2-3 seconds.
7. Tighten your pelvic floor muscles again, this time holding the contraction for 6-7 seconds.
8. Release the contraction slowly and relax for 2-3 seconds.
9. Tighten your pelvic floor muscles again, this time holding the contraction for 8-10 seconds.
10. Release the contraction slowly and relax for 2-3 seconds before repeating.
11. Aim to complete 10-20 repetitions, 2-3 times per day.
9. Staircase Kegels
Finally, these Kegels for males are similar to elevator Kegels, but they have a series of hold and releases at each “step” of the staircase.
The Staircase Kegels technique involves gradually increasing the duration of the contractions to improve pelvic floor muscle strength.
How to do Staircase Kegels
1. Choose a quiet comfy spot that supports your back lying down or sat upright.
2. Engage your pelvic floor by tensing in and squeezing the sphincter.
3. Squinch your pelvic floor muscles and hold the contraction for 2-3 seconds.
4. Release the contraction slowly and relax for 2-3 seconds.
5. Contract your pelvic floor muscles again, this time holding the contraction for 4-5 seconds.
6. Free the contraction slowly and relax for 2-3 seconds.
7. Tense your pelvic floor muscles again, this time holding the contraction for 6-7 seconds.
8. Unclench the contraction slowly and relax for 2-3 seconds.
9. Tighten your pelvic floor muscles for a fourth time, this time holding the contraction for 8-10 seconds.
10. Release and relax for 2-3 seconds.
11. Finally, tighten again, this time holding the contraction for 10-12 seconds.
12. Gently release this long contraction slowly and relax for 2-3 seconds before repeating even further if you’re up to it.
13. Aim to complete 10-20 repetitions, 2-3 times per day if you can.
