Kegel exercises offer a wide range of benefits to both men and women. Weakened pelvic muscles can be caused by aging, certain activities, or medical events, but these easy exercises strengthen the muscles and help us stay active and independent. Angela Imhoff of Mayo Clinic explains.
DEAR MAYO CLINIC: I’ve heard that Kegel exercises can help with incontinence, but I don’t know much about them. Can both men and women do them? How do they work?
ANSWER: Women are often told about the importance of Kegel exercises to strengthen pelvic muscles. It turns out that men can benefit from these exercises too.
Pelvic floor muscles span the bottom of the pelvis like a hammock and support the pelvic organs, including the bladder, uterus, prostate and anus. In both men and women, the muscles wrap tightly around the anus and urethra. These muscles can change with age, diabetes, certain activities and sports, or prostate surgery.
Like other muscles in the body, pelvic floor muscles can be weak, stretched out, strong or tight. When done correctly, Kegel exercises can strengthen pelvic muscles and alleviate issues, including:
- Frequent nighttime voiding (nocturia)
- Dribbling after urination
- Urinary hesitation
- Ability to empty bladder fully
- Constipation
- Sexual function
- Incontinence issues for men and women, including
- Stress incontinence (leakage with coughing, sneezing, jumping and laughing)
- Urinary incontinence on the way to the bathroom (urge incontinence)
5 steps to use Kegel exercises to strengthen your pelvic floor
Any exercise to strengthen muscles involves squeezing or contracting and releasing or lengthening. Kegel exercises involve intentionally contracting and releasing the pelvic floor muscles.
1. Find the right muscles.
Only about 60% of people perform a Kegel correctly the first time. The three layers of pelvic floor muscles help stop the flow of urine. To find the right muscles:
- For women and men, try stopping urination in midstream. Only do this test about once a month, so you don’t develop a habit of contracting while urinating.
- For men, lie down and place a hand on the area between the rectum and scrotum. Your hand will feel the perineum lift slightly as you squeeze your pelvic floor muscles.
If you’re uncertain or have questions, a physical therapist can help you identify the correct muscles using multiple techniques, including biofeedback or ultrasound.
2. Perfect your technique.
Tighten your pelvic floor muscles for three or four seconds and then relax for an entire breath. It’s important to get the full muscle contraction and lengthening during each exercise, so avoid rushing. And don’t flex the muscles in your abdomen, thighs or buttocks. As your muscles get stronger, gradually build up to holding each contraction for 10 seconds.
3. Schedule and focus.
Some people try working Kegel exercises into daily tasks like washing dishes or sitting at a traffic light. However, it’s best to dedicate quiet time to focus on your Kegel reps. This minimizes the chance of forgetting to do them and helps you contract your muscles correctly. Try completing a set of 10 reps before you get out of bed in the morning and before each meal during the day.
4. Repeat daily.
Like other exercises, the results from Kegels are better the more often you do them. Aim to do four sets of 10 reps for a total of 40 Kegels per day. Try to do them while lying down, sitting or standing. If you do more than 40 reps daily or hold each for longer than 10 seconds, your muscles will become fatigued, which might increase incontinence.
5. Drink up.
Some people with urinary incontinence restrict the amount of water they drink, which can cause other bothersome conditions or symptoms, such as constipation. Reducing water consumption also may cause bladder irritation, which can increase urinary incontinence and leakage. Drink at least 64 ounces of water each day or another amount as recommended by your health care professional.
If you have trouble doing Kegel exercises or are experiencing any of the symptoms above, don’t feel embarrassed to ask for help. A pelvic health physical therapist can help you learn to isolate and strengthen the correct muscles.
– Angela Imhoff, Physical Therapy and Rehabilitation Services, Mayo Clinic Health System, Onalaska, Wisconsin
Mayo Clinic Q & A is an educational resource and doesn’t replace regular medical care. This Mayo Clinic Q&A represents inquiries this healthcare expert has received from patients. For more information, visit www.mayoclinic.org.
©2026 Mayo Foundation for Medical Education and Research. All Rights Reserved. Distributed by Tribune Content Agency, LLC.
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