Kegels for Prostate Health, Wellness and the Multi-Orgasmic Man

What’s a Kegel, you ask?  In the normal male, the internal sphincter muscle at the neck of the bladder does the lion’s share of controlling urine flow.  Any loss of sphincter function may prevent the bladder neck from closing fully.  This usually results in some degree of incontinence.  However, men also have a second external sphincter adjacent to the bottom of the prostate.  In time, this sphincter can take some of the control which is lost when the internal sphincter is damaged, but is not strong enough to do the job alone.  Thus it becomes very important to strengthen the pelvic floor muscles, which, by supporting the bladder and preventing it from sagging, can help to keep it fully closed.


Improving the muscle tone of the pelvic floor muscles can be of great help in preventing incontinence, or in regaining continence following a radical prostatectomy.  Why wait?  Doing them now will not only help you should you have prostate surgery, but will help your control now.

Doing the Kegel exercises is an easy, convenient, and almost effortless way to gain this valuable pelvic floor muscle tone.  They are fast, taking just 4 to 8 minutes maximum, once, or if you prefer, twice a day.

Kegels exercises are easy.  Actually there is no need to learn anything new.  You’ve known how to do the basic Kegel movement from the time you were potty trained as a toddler.  The pelvic floor muscles are those you would squeeze shut to stop urinating in mid-stream, or to hold back a bowel movement.  See?  You already know the basic Kegel movement.

If you’re still not sure you’re doing them right, try this.  Put a hand on one butt cheek and contract.  If your cheek presses in, you’re doing it right.

You can do Kegels while lying down, sitting, standing, working or while walking.  In fact you can do them at almost any time except when your engaged in physical activity.

Kegel exercises are completely invisible to others.  They are also equipment-free.

Here’s the exercise protocol recommended at the Pelvic Floor Training Unit of the Incontinence Clinic at Beth Israel Hospital in Boston, Massachusetts.  It’s divided into two parts: sets of “long” and “short” exercises.  A complete set of the Kegel exercises will take about 8 minutes.


Squeeze your pelvic floor muscles shut as tightly as you can and hold them shut for up to a maximum of 10 seconds.

Relax completely for 10 seconds (not less)

Repeat this cycle 15 times.

That’s all there is to it.

If you find you can’t hold a contraction for ten seconds, don’t worry, as you practice daily, your muscles will gradually develop more and more strength.

After you have completed as many cycles of the long exercise as you can, relax for an additional 30 seconds.  Then start on the “Short” exercises.


Squeeze and hold for one second.

Relax completely for one second.

Repeat this 5 times for a total of 10 seconds.

Relax completely for 10 seconds.

Repeat this entire cycle four or five times.


When you’re doing Kegels correctly, you should NOT be tensing or straining your stomach or lower abdominal muscles.  Remember, the pelvic floor muscles are the only muscles that should be involved in the Kegel exercises.  If you find yourself tensing or stretching any others–in the stomach, lower abdomen, hips, thighs, or elsewhere–you’re doing them wrong.


Stan was doing Kegels for years, he just didn’t know it.  All he knew was the sensation was pleasurable and so he did the exercises often, at least 100 times per day.  After his doctor noticed a highly developed pubococcygeal (PC) muscle running from his pubic bone in front and his tailbone (coccyx) in back he asked Stan about his bowel and bladder control.  Stan said he never had any problems.

When his doctor found a very, very, healthy and normal prostate Stan revealed an even more interesting fact.  Though nearly 50 Stan had a highly active and satisfying sex life.  And no wonder. Because of his highly developed PC muscles, Stan had been multi-orgasmic for over 20 years!


Extract from “Natural Prostate Healers” A Breakthrough Program for Preventing & Treating Common Prostate Problems” by Mike Fillon (Prentice Hall Press 1999)