Training Guide for Men's Kegel Exercises


Once you have made the decision to start practicing Kegel exercises in order to improve your sexual health and overall penis health, the only thing you have left it’s to start doing them! Wink*. The first thing you need to keep in mind is to treat them as an exercise routine in any fitness regime: constancy will be key. You need to keep it up in order to see results; just as you wouldn’t expect to see bulging biceps after a workout session, these exercises will not create a change overnight. But once you get the hang of it and do them properly and daily, you will start to observe the changes.

Ok, so the first week you should try doing them for about 5 to 6 days. It will take you about 15 minutes; first, squeeze your pelvis muscles really quick and then release them. Aim to do this about 10 times in rapid succession. You can rest about a minute and then repeat the process 9 more times. At the end, you should have done about 100 squeezes. If you want, you can repeat the exercises throughout the day.

On the second week, you will start the same. Squeeze, but try to hold it 4 to 5 seconds there before you release it. Concentrate on the muscle to really work it and to create awareness of your body. Then, repeat the process of squeezing and holding it for a couple of seconds 9 more times. In total, you will have done 100, 4 to 5 seconds squeezes.

On the third week, you will probably need about 15 minutes of your day, 5 to 6 days a week. You will squeeze your muscle 10 times and will hold it 4 to 5 seconds between sets. When you release, immediately hold the squeeze again for 60 seconds. Repeat the process 9 times. This means you will need to do 100 4 to 5 seconds squeezes with a 60 second post squeeze. If you don’t get to do 60 seconds exactly, it’s ok, just aim to do it for as long as you can. It sounds easy, but it can be quite hard! (Literally, wink*)

When you are done with the training or if it feels to easy, try doing them a bit more intensely. You can either do more sets and/or take fewer breaks and pauses. Just adapt it to your needs and kegel on, wink*.


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