Exercise guide
Kegel exercises for men: a step-by-step guide for stronger erections and better control
Kegel exercises for men are one of the few home remedies with good clinical evidence for both erectile dysfunction and premature ejaculation. They are free, private and take only a few minutes a day.
In short: Kegel exercises strengthen the pelvic floor muscles that help trap blood in the penis during an erection and control ejaculation. To find them, imagine stopping your urine midstream. Squeeze for 3 to 5 seconds, relax for the same time, and repeat 10 times, three times a day. Most men notice improvement after 6 to 12 weeks.
What are the pelvic floor muscles?
The pelvic floor is a sling of muscles between the pubic bone and the tailbone. In men, two of these muscles, the bulbocavernosus and ischiocavernosus, press on the base of the penis during an erection to help keep blood in, and contract rhythmically during ejaculation. Like any muscle, they can be weak or poorly coordinated.
The evidence
A well-known UK trial found that pelvic floor exercises improved erectile function in a large share of men with ED, with many regaining normal erections after a few months. Other studies have shown improved ejaculatory control in men with lifelong premature ejaculation after about 12 weeks of training.
How to find the right muscles
- Imagine stopping the flow of urine midstream, or holding in wind. The muscles you tighten are your pelvic floor.
- Do not actually stop your urine regularly, as this can interfere with emptying the bladder. Use it once only to identify the feeling.
- When you squeeze correctly, the base of the penis moves slightly and the testicles lift.
- Keep your buttocks, thighs and stomach relaxed, and breathe normally.
A simple daily routine
Week 1 to 2: learn the movement
Lie down with your knees bent. Squeeze for 3 seconds, relax for 3 seconds. Repeat 10 times, three times a day.
Week 3 to 6: build strength
Squeeze for 5 to 10 seconds and relax for the same time. Do 10 repetitions, three times a day, lying, sitting and standing.
Week 6 onwards: add quick flicks
After your long holds, add 10 quick, strong squeezes. These help with the fast contractions involved in ejaculation control.
Tips for success
- Link your sets to daily habits, such as brushing your teeth or waiting at traffic lights.
- Quality matters more than quantity. Rest fully between squeezes.
- Combine Kegels with regular aerobic exercise for the biggest effect on erections.
- For premature ejaculation, practise the stop-start technique alongside your Kegels.
Can you overdo it?
Yes. Over-tight pelvic floor muscles can cause pelvic pain or difficulty urinating. If you have pelvic pain, pain on ejaculation or trouble passing urine, stop and seek advice first.
Getting more support
Kegels are most effective as part of a broader plan. If erections or control do not improve after three months, a naturopath can look at other factors such as circulation, stress, sleep and lifestyle. Read more on our erectile dysfunction and premature ejaculation pages.
Why men choose our natural approach
Walk in or consult remotely
Walk in at Buccleuch, Sandton, with parking available, or consult by phone or video from anywhere in South Africa.
Natural and non-surgical
Herbal remedies and practical guidance, with no injections or surgery.
Faster appointments
Enquiries answered 24/7, with same-day appointments often available.
Transparent pricing
Consultations are R2,500, with any remedy costs confirmed before you commit.
Private self-check: 5 quick questions
Answer these honestly before you try anything new or book. They help you describe what is happening and get more from your first consultation.
- How often can you get and keep an erection firm enough for sex: almost always, most of the time, sometimes, or rarely?
- Do you still notice morning or night-time erections?
- Have stress, poor sleep, alcohol, smoking or long hours increased recently?
- Do you take medicine for blood pressure, the heart, diabetes or mood?
- Has your interest in sex dropped noticeably over the past year?
If you answered “sometimes” or “rarely” to the first question, a consultation is a sensible next step. Morning erections that still happen are often a reassuring sign that lifestyle, stress or confidence are playing a part, which natural support can address well. A yes to question four means any remedy needs checking for interactions first.
What happens at your first consultation
- Walk in or book online, call +27 10 205 9855 or WhatsApp +27 81 823 1313. In Gauteng, walk in at 199 Vanessa Street, Buccleuch, Sandton, where parking is available. Outside Gauteng, choose a confidential phone or video consultation. Enquiries are answered 24/7.
- Talk privately with a naturopath about your symptoms, health history, lifestyle and goals.
- Receive a personalised natural plan, with any remedy costs confirmed upfront.
- Follow up in person or remotely so your progress is reviewed and your plan adjusted.
Your health and safety
Our naturopaths use natural remedies and lifestyle support, and always check your health history and current medicines first. If anything needs medical attention we tell you honestly and refer you to an appropriately registered medical professional. Avoid unregistered “enhancement” products sold online or at markets, as SAHPRA has warned that some contain hidden ingredients.
Seek urgent medical care for chest pain, an erection lasting more than four hours, sudden weakness or other sudden symptoms.
Consultation price
A consultation is R2,500, in person or remote, and your naturopath confirms any further costs before you go ahead. See our men’s clinic prices for details.
Frequently asked questions
How long do Kegel exercises take to work for men?
Many men notice improvement after 6 to 12 weeks of regular daily practice.
Do Kegels help erectile dysfunction?
Yes, studies show pelvic floor training can improve erectile function in many men, especially when combined with lifestyle changes.
Can Kegels help me last longer in bed?
They can improve ejaculatory control, and research in men with lifelong premature ejaculation has shown benefits after around 12 weeks.
How many Kegels should a man do a day?
A common routine is 10 squeezes held for 5 to 10 seconds, three times a day.
How much does a consultation cost?
A consultation is R2,500, and any remedy costs are confirmed with you before you go ahead.
Book your consultation today
Get personalised, natural support from a naturopath. Walk in at our Sandton practice, or book a remote consultation if you live outside Gauteng.
References and further reading
- Mayo Clinic: Kegel exercises for men
- Mayo Clinic: Erectile dysfunction, diagnosis and treatment
- Mayo Clinic: Premature ejaculation
Reviewed by George Mulaudzi, Naturopath. This page is general information and does not replace a personal consultation. If you have chest pain, sudden symptoms or a medical emergency, seek urgent medical care.
