Before Kegels can do anything for you, you need to squeeze the right muscles. That sounds obvious, but it's where most men go wrong. Mayo Clinic Health System estimates that about 40% of people don't do a Kegel correctly on the first try.
Here's how to find your pelvic floor muscles as a man, in a few minutes.
What the Pelvic Floor Actually Is
The pelvic floor is a group of muscles stretching from your pubic bone to your tailbone, like a hammock under your pelvis. It supports the bladder and bowel, and it plays a role in erections and ejaculation.
You can't see it, which is why it's tricky to train.
Method 1: The "Hold in Gas" Test
Imagine you're in a quiet room and need to stop yourself from passing gas. The muscles you tighten to do that are your pelvic floor.
This is the easiest and most reliable cue for most men.
Method 2: The Mid-Stream Test (Once Only)
While urinating, try to slow or stop the stream. The muscles that do this are part of the pelvic floor.
Use this only to identify the muscles, and not more than about once a month. Doing Kegels while peeing regularly can interfere with normal bladder emptying.
Method 3: The Perineum Check
Lie on your back and place a finger on the perineum—the area between the scrotum and anus. Squeeze as if holding in gas. You should feel the area lift slightly upward and inward.
Another visual cue: standing in front of a mirror, a correct squeeze makes the base of the penis pull in slightly and the testicles lift.
Mistakes That Mean You're Squeezing the Wrong Muscles
- Clenching your butt. If your glutes tighten, you're compensating.
- Tightening your thighs. Legs stay relaxed.
- Sucking in your belly. Abs stay soft.
- Holding your breath. Breathe normally throughout.
- Pushing down instead of lifting up. A Kegel is an upward, inward lift.
If you feel pain in your stomach, back or head afterward, that's usually a sign you're recruiting the wrong muscles or holding your breath.
Your First Kegel, Step by Step
- Lie on your back, knees bent, fully relaxed.
- Squeeze the "hold in gas" muscles and lift inward.
- Hold for 3 seconds.
- Release completely for 3 seconds.
- Repeat 10 times.
Once this feels easy lying down, try it sitting, then standing.
When to See a Professional
If you can't feel the muscles after a couple of weeks, or if Kegels cause pain, a pelvic floor physical therapist can help—often using biofeedback to show you exactly what you're contracting.
Practice With Kegel Morse Hero
Once you've found the right muscles, Kegel Morse Hero gives you short, guided daily sessions: quick squeezes and long holds become Morse code dots and dashes, so training feels like a game instead of counting.
Download Kegel Morse Hero on the App Store