How Kegel Exercises Can Help Men Regain Bladder Control and Confidence

Dr. David Samadi

Urinary incontinence can be a frustrating and embarrassing challenge for men. Weakened bladder muscles, overactive bladder conditions, nerve damage, or prostate-related issues often cause this involuntary leakage of urine. Fortunately, this condition is both preventable and manageable with the right strategies. Among these, Kegel exercises—a simple, non-invasive method—stand out as an effective way to strengthen the muscles that control urination and improve bladder function.

This article will explore how Kegel exercises work, why they’re beneficial, and how men can incorporate them into their daily routines to regain control and confidence.

Understanding Urinary Incontinence in Men

Urinary incontinence happens when the muscles and tissues that support the bladder and urinary sphincter weaken or become damaged. Contributing factors include:

• Weak pelvic floor muscles.
• Benign prostatic hyperplasia (BPH).
• Nerve damage from conditions like diabetes or a stroke.
• An overactive bladder causes frequent and sudden urges to urinate.

While medical treatments are available, incorporating Kegel exercises into your routine is a natural, low-risk way to complement these approaches.

What Are Kegel Exercises?

Kegel exercises are perfect for targeting the pelvic floor muscles, specifically the pubococcygeus (PC) muscle, which forms a supportive “hammock” for the pelvic organs. Strengthening this muscle can help improve bladder control and address other issues such as:

• Prostate health (e.g., managing BPH or prostatitis).
• Improved sexual health, including stronger erections and enhanced orgasm intensity.

Regularly practicing Kegels can significantly reduce urinary leakage, particularly for men recovering from prostate surgery or dealing with stress incontinence.

How to Perform Kegel Exercises

Performing Kegel exercises is simple, discreet, and requires no special equipment. Follow these steps to get started:

1. Identify the right muscles

• To help locate the pelvic floor muscles, imagine stopping your urine midstream or preventing gas passage. The muscles you tighten are the ones you’ll engage during Kegels.

2. Practice contracting and releasing

• Contract the pelvic floor muscles and then, to a slow count of five, hold this position.
• Release the muscles for another slow count of five.
• Repeat this sequence 10 times to complete a set.

3. Establish a routine

• Aim for three sessions daily, with 10–30 repetitions per session. To target the muscles effectively, perform Kegels in different positions, lying down, sitting, and standing.

4. Tips for Successful Kegel Exercises

• Avoid engaging other muscles, such as the buttocks, thighs, or abdomen. Focus solely on the pelvic floor.
• Incorporate Kegels into daily activities, such as brushing your teeth, showering, or sitting at your desk.
• Practice after urinating to help empty the bladder entirely or before activities that increase abdominal pressure, like lifting heavy objects.

When to Expect Results

With consistent practice, most men notice improvements in bladder control within three to six weeks. Tracking your progress, such as noting fewer leaks or more substantial urinary flow, can help measure success. If no changes occur after a month, consult a healthcare provider or urologist to ensure you’re targeting the correct muscles.

3 Ways to Make Kegels a Daily Habit

• Stay consistent. Perform Kegels at the same times each day to create a routine. Brushing your teeth or watching TV can be good timing for staying consistent.
• Focus on the benefits. Beyond bladder control, Kegels contribute to prostate health and enhanced sexual function, which can serve as strong motivators.
• Track your progress. Celebrate small victories, such as fewer leaks or improved control, to stay motivated.

Conclusion

Kegel exercises are a powerful tool for men with urinary incontinence. They offer an easy and effective way to regain control, reduce leaks, and improve quality of life. By incorporating Kegels into your daily routine, you can take proactive steps toward better bladder health, prostate function, and overall confidence.

If you’re unsure about starting Kegel exercises or have difficulty identifying the right muscles, don’t hesitate to seek guidance from your doctor or urologist. Remember, consistency is key—start today to see the difference Kegels can make.

Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy.  Dr. Samadi is a medical contributor to NewsMax TV and is also the author of Prostate Cancer, Now What? and The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncolo gy and prostate cancer 911.