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Pelvic floorWhat pelvic floor training does for men: 5 findings from research
Written from peer-reviewed studies and guidance from medical institutions, listed at the end. Not reviewed by a doctor. Editorial policy
Pelvic floor exercises are often seen as something for women. But a man's pelvic floor includes the muscles that help hold an erection and drive ejaculation, and clinical trials have tested training them for ED and premature ejaculation.
A man's pelvic floor includes muscles that help hold an erection and muscles that drive ejaculation. In a randomized trial of 55 men with ED, the training group had better erectile function scores, and in a study of 40 men with PE, 33 reported gaining control over ejaculation. A review of 10 trials also found positive results for both. All were small studies, and training is not a replacement for medical care.
What is the pelvic floor?
The pelvic floor is a group of muscles stretched like a hammock across the bottom of the pelvis, from the pubic bone to the tailbone. It supports the bladder and prostate from below and, in men, connects to the base of the penis. It is often called the PC (pubococcygeus) muscle.
Relaxed
Squeezed
| Muscle | Role |
|---|---|
| Ischiocavernosus | Wraps the base of the penis on both sides; thought to help keep blood in during an erection |
| Bulbospongiosus | Contracts rhythmically during ejaculation to expel semen |
| Levator ani (including the PC muscle) | Supports the pelvic floor and closes the anus and urethra |
5 findings from research
No.1You can train the muscles that help hold an erection
An erection lasts while blood that has flowed into the penis stays there. The ischiocavernosus wraps the base, and squeezing it is thought to raise pressure at the root of the penis. Like any muscle, the pelvic floor gets stronger with training. You can train a muscle involved in erections directly, with no equipment.
No.2You may become more aware of ejaculation timing
Ejaculation is a reflex driven by rhythmic contractions of the bulbospongiosus and other pelvic floor muscles. Most men never think about these muscles, but squeezing and relaxing them teaches you where the effort is. The idea that this helps you notice and control the approach of ejaculation led to the research on PE.
No.3In an ED trial, erectile function scores improved
- Method
- Physiotherapist-taught pelvic floor exercises (home exercise and biofeedback) compared with lifestyle advice for 3 months; afterwards everyone trained
- Journal
- British Journal of General Practice
At 3 months, the training group had better erectile function scores than the lifestyle-advice group.
No.433 of 40 men with PE reported gaining control
- Who
- Men who had ejaculated within 1 minute of penetration since their first sexual experiences
- Method
- Physiotherapy-led pelvic floor training, including electrical stimulation and biofeedback
- Caveat
- No control group. 146 seconds is the average for the 33 men who gained control
The researchers called the results promising and said larger trials are needed.
Worried about PE or ED?Have you given up?No.5A review of 10 trials was positive too
In a systematic review of 10 clinical trials of pelvic floor training for ED and PE (Myers and Smith, 2019), every ED trial found a higher rate of improvement in the training group than in the comparison group. Most PE trials showed the same trend, and the authors concluded that pelvic floor training appears effective for both.
However, the studies were of low to moderate quality and used different numbers of reps, durations and supervision, so the best way to train is not yet known.
Easy to keep up
Ten squeezes held for a few seconds. Three times a day is under 10 minutes.
You can do it sitting at your desk or on the train. Nothing shows.
No gym and no equipment. Like the studies, treat 12 weeks as one block.
How to start: 3 times a day for 12 weeks
- Lie on your back with your knees bent, or sit well back in a chair.
- As if holding in gas, lift the area around your back passage inward. Keep your belly, buttocks and thighs relaxed.
- Keep breathing, squeeze for 3 to 5 seconds, then relax for the same time. Ten reps make one set.
- Three sets a day, every day. Over 12 weeks, build up to 10-second holds.
How to find the muscle and common mistakes are in Kegel exercises for men; combining it with cardio and strength training is in the weekly exercise plan.
Limits of the research
- Every study was small, with a few dozen men, and lasted around 3 months.
- Most were supervised by physiotherapists or used equipment; training alone or with an app may not give the same results.
- ED has many causes, including blood vessels, nerves, hormones and the mind; pelvic floor training alone may not be enough.
- Pelvic floor training is not yet an established treatment for ED or PE.
FAQ
Do Kegels help with erectile dysfunction?
In a UK randomized controlled trial of 55 men (Dorey et al., 2004), the group that did pelvic floor training had better erectile function scores. It was a small, supervised study, and ED has many causes: blood vessels, nerves, hormones and stress among them. If ED is bothering you, see a doctor first.
Do Kegels help with premature ejaculation?
In an Italian study of 40 men with lifelong premature ejaculation (Pastore et al., 2014), 33 reported being able to control ejaculation after 12 weeks of pelvic floor training. The study had no control group, and the authors call for larger trials. If PE keeps bothering you, a doctor can help.
How many Kegels should I do a day?
A common starting point is one set of 8 to 10 squeezes, each held for a few seconds and relaxed for the same time, three times a day (for example morning, noon and night). One or two sets a day is fine at first. Most studies in men with ED or PE kept up daily training for about 12 weeks.
How long until I notice a difference?
Most studies measured results after about 12 weeks (3 months). People vary a lot. If nothing has changed by then, or the problem keeps bothering you, talk to a urologist or your doctor.
References
- Dorey G, et al. Randomised controlled trial of pelvic floor muscle exercises and manometric biofeedback for erectile dysfunction. Br J Gen Pract. 2004;54(508):819-825. pmc.ncbi.nlm.nih.gov/articles/PMC1324914/ (accessed October 2026)
- Pastore AL, et al. Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation: a novel therapeutic approach. Ther Adv Urol. 2014;6(3):83-88. doaj.org/article/aea4980b10dd4dd791f1f3168656deb5 (accessed October 2026)
- Myers C, Smith M. Pelvic floor muscle training improves erectile dysfunction and premature ejaculation: a systematic review. Physiotherapy. 2019;105(2):235-243. researchonline.jcu.edu.au/57900/ (accessed October 2026)
- Memorial Sloan Kettering Cancer Center. Pelvic Floor Muscle (Kegel) Exercises for Males. www.mskcc.org/cancer-care/patient-education/pelvic-floor-mus (accessed October 2026)