Kegel PC Muscle Exercises for Men

by Aleena Aspley, Somatic Sexologist and Tantra Professional North Brisbane

Kegel exercises are necessary to keep the male pelvic floor muscles toned, which avoids a leaky bladder.  Kegel exercises can build a firm erection and enhance pleasure during sex.  Kegel exercises also assist males to become multi-orgasmic.

A strong Pubococcygeus (PC) muscle, or sexual love muscle, is an extremely important muscle for a male to develop who wants to last longer and delay ejaculation. A strong PC muscle can strengthen a male’s erection and increase the sensations of his climax. The Pubococcygeus muscle is the muscle that a male squeezes to cut off urination.

FIND YOUR PC MUSCLE – First you’ll need to locate your PC. You can do this by stopping your urine midstream. The PC is the muscle you contract. Do this a few times to be sure you know where it is.  This tightening is the basic move of a Kegel. However, don’t use this as your regular Kegel exercise routine. Doing Kegels while urinating can actually have the opposite effect, weakening and confusing the bladder.

ANOTHER WAY TO FIND YOUR PC MUSCLE – Next time you have an erection, squeeze your PC muscle and see if you can make your penis jump up and down.


The great part about Kegel exercises is that you can do them any time and any place. No one will know what you’ve got going on down there. Here are a few recommended exercises:

  • Quickly clench and release your PC muscle for a 10 second period and take a 10 second break. Perform three sets, then take a 30-second break.
  • Clench and unclench for 5 seconds with 5-second breaks in between – 10 times in a row.
  • Tighten your PC muscle for 30 seconds and release for 30 seconds – 3 times in a row.
  • Tighten your muscle and hold for a count of 5, and release. Repeat 10 times.
  • Squeeze and release the muscle 10 times quickly. Repeat 3 times.
  • Tighten and release your PC muscle in long and short intervals for counts of 10. Repeat 3 times.
  • Squeeze your muscle and hold it for as long as you can. Try to work your way up to 120 seconds.
  • Fully squeeze and release your muscle over and over again. Begin with one set of 30, and then slowly work your way up to over 100.
  • Squeeze as tightly as you possibly can (make sure it’s only your PC muscle that you’re clenching). Hold it for 20 seconds, then rest for 30 seconds. Repeat 5 times.

You can do Kegel exercises several times a day for 5 to 10 minutes.

NOTE:  It can take 6 weeks, doing daily Kegel exercises to re-build a firmer erection.

MINERAL SUPPLEMENTATION / ERECTILE DYSFUNCTION:  I recommend a full spectrum vegetable based mineral supplement for men who suffer erectile dysfunction.   For over 7 years, I have been working with a South Brisbane Naturopath and we have had extremely postive results with VeggieMins for men.   SMS me on 0404 449 433 with “Request information about VeggieMins and Erectile Dysfunction”.

by Aleena Aspley

DISCLAIMER:  Before embarking on Kegel exercises, do consult you doctor, if you are being treated for a medical condition and/or if you are currently on medication.  For example: Heart Disease, Diabetes Type 1 & 2, Stroke, Epilepsy, Spinal Injuries, Neck Injuries, Asthma, Depression etc.