![\"Rear](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2026\/01\/SEI_281424924-2dc9.jpg\")
\n\t\tAdd this to your 2026 to-do list boys (Picture: Getty Images)<\/p>\n
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\n\t\tAdd this to your 2026 to-do list boys (Picture: Getty Images)<\/p>\n
Hold for 1\u20262\u20263\u2026 and release.<\/p>\n
Women have long been doing their Kegel exercises, squeezing their pelvic floor muscles while sat on the sofa or their office chairs, unbeknownst to those around them.<\/p>\n
They\u2019re recommended by the NHS<\/a> to combat a variety of health concerns \u2014 mostly commonly urinary incontinence, associated with pregnancy and childbirth.<\/p>\n But let\u2019s be real, it\u2019s not just the girlies who need to look after their pelvic floor.<\/p>\n \u2018Penis Kegels\u2019 are a thing too \u2014 also recommended by the NHS<\/a> \u2014 and those who chose to incorporate the simple exercises into their daily routine could see an improvement in bladder control, prostate health \u2014 and even sexual performance.<\/p>\n That\u2019s right, stronger erections could be on the horizon.<\/p>\n Here\u2019s everything the guys out there need to know about squeezing those pelvic floor muscles. We\u2019re doing ours right now\u2026<\/p>\n Why are \u2018penis Kegels\u2019 beneficial?<\/p>\n \t\t \t\t\t\tSign up to The Hook-Up, Metro’s sex and dating newsletter\t\t\t<\/p>\n Love reading juicy stories like this? Need some tips for how to spice things up in the bedroom? <\/p>\n Sign up to The Hook-Up<\/a> and we’ll slide into your inbox every week with all the latest sex and dating stories from Metro. We can’t wait for you to join us!<\/p>\n Urologist Dr Ashwin Sridhar tells Metro<\/strong>: \u2018The pelvic floor muscles act like a hammock supporting your internal organs. So, when these muscles are strong, they provide several health<\/a> benefits.\u2019<\/p>\n \t\t\t\t\tGuys, are you doing your Kegels?<\/p>\n No, it’s literally never occurred to me to give them a try.Check<\/p>\n<\/li>\n I’m doing them as I read.Check<\/p>\n<\/li>\n<\/ul>\n \t\t\t\t\tLove juicy stories? Need some sex tips to spice things up in the bedroom? Sign up for The Hook Up Newsletter now<\/p>\n Can penis Kegels improve sexual performance?<\/p>\n It\u2019s not just your bladder that Kegels have a positive impact on.<\/p>\n Dr Ashwin shares that one of the \u2018most significant motivators for men to perform Kegels\u2019 is, in fact, to do with sexual function.<\/p>\n \u2018Strong pelvic floor muscles directly influence the mechanics of erection and ejaculation,\u2019 he explains.<\/p>\n Kegels can help with erectile dysfunction, for example: \u2018The pelvic floor muscles help trap blood in the penis to maintain an erection.\u00a0Strengthening them can lead to harder, longer-lasting erections.\u2019<\/p>\n \t\t Penis kegels can also give help with premature ejaculation (PE). Dr Ashwin notes how \u2018Kegels give you better control over the ejaculatory reflex.\u00a0Men with strong pelvic floors can often voluntarily \u201csqueeze\u201d to delay orgasm.\u2019<\/p>\n Interestingly, by doing regular penis Kegels, men can also develop a \u2018stronger contraction during ejaculation\u2019 which Dr Ashwin explains can lead to \u2018more intense and pleasurable orgasms.\u2019<\/p>\n How do Kegels for men work?<\/p>\n There are a couple of ways men can practice on their Kegels. But Dr Ashwin specifically recommends starting with the standard Kegel to ease yourself in.<\/p>\n Step 1: Find<\/strong> the muscle<\/p>\n Dr Ashwin reminds men \u2018you cannot strengthen a muscle you cannot feel.\u2019 So, first things first is to locate it. There\u2019s two main ways you can do this.<\/p>\n There\u2019s the delicately named Stop Gas Method. This involves imagining you\u2019re in a crowded elevator and need to stop yourself from passing gas.\u00a0That\u2019s the muscle you squeeze to pull your anus inward is the pelvic floor.<\/p>\n \t\t Next, you can try the Stop Pee Method. <\/p>\n Next time you urinate, try to stop the flow mid-stream.\u00a0If you succeed, you\u2019ve found the muscle.<\/p>\n Step 2: The technique, aka \u2018the squeeze and lif<\/strong>t\u2019<\/p>\n Once you know where the muscle is, the next step is the actual Kegel itself \u2013 you can do this sitting, standing, or lying down.<\/p>\n You\u2019re going to isolate (aka squeeze) the muscle you identified in step one. Then, imagine you\u2019re trying to lift your scrotum upwards into your body.<\/p>\n A thing to remember, Dr Ashwin notes, is that you should not hold your breath, clench your buttocks, or tighten your thighs.<\/p>\n \u2018Your body should look completely relaxed from the outside; the work is all internal.\u2019<\/p>\n Step 3: The routine<\/strong><\/p>\n It\u2019s recommended that you perform 10 repetitions in a row, aiming for three sets per day \u2013 in the morning, afternoon, and evening.<\/p>\n \u2018While squats and glute bridges help the general area, the\u00a0standard Kegel\u00a0is the most effective isolation exercise for these specific muscles,\u2019 the expert adds.<\/p>\n He continues: \u2018Also, the \u201crelax\u201d phase is just as important as the squeeze.\u00a0If you don\u2019t fully relax between reps, you risk over-tightening the muscle (hypertonicity), which can cause pelvic pain.\u2019<\/p>\n Is it too late to start penis Kegels?<\/p>\n While there isn\u2019t a specific \u2018start date\u2019, the sooner you start these kegels, the better.<\/p>\n \u2018Muscles naturally weaken with age,\u2019 Dr Ashwin explains.<\/p>\n \u2018Starting in your 20s or 30s establishes a strong baseline that can prevent incontinence and ED later in life.\u2019<\/p>\n Moreover, the goal is to make Kegels a lifelong habit: \u2018Like brushing your teeth, this is something you should try to do your whole life.\u00a0<\/p>\n \u2018It is widely recommended for older men, particularly those preparing for or recovering from prostate treatment.\u2019<\/p>\n If you are just starting out, it\u2019s crucial to build endurance gradually so the muscle doesn\u2019t cramp.<\/p>\n Dr Ashwin recommends the following guide:<\/p>\n Get squeezing boys!<\/p>\n Do you have a story to share?<\/strong><\/p>\n Get in touch by emailing MetroLifestyleTeam@Metro.co.uk<\/a>.<\/strong><\/p>\n Arrow Arrow Arrow![\"Freelancer](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2026\/01\/GettyImages-1313131450.jpg\")
\n\t\tNext time you see a colleague looking extra concentrated at his desk, leave him to it okay! (Picture: Getty Images)<\/p>\n\n
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![\"The](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2026\/01\/GettyImages-1029035600.jpg\")
\n\t\tThe more you know\u2026 (Picture: Getty Images)<\/p>\n![\"Close-up](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2026\/01\/GettyImages-1401402377.jpg\")
\n\t\tNext time you\u2019re in a lift, why not try the \u2018Stop Gas\u2019 method out! (Picture: Getty Images)<\/p>\n\n
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