How to Properly Do Kegels for Men: Last Longer & Improve Erection Strength

you guys might have heard about Keele

exercises but how exactly do you do one

i'm Dr mina Malik urologist and pelvic

surgeon and today we're talking about

Keele exercises for men yep you guessed

it they aren't just for women if you've

ever wondered how to improve your

bladder control support your prostate or

even turn up the heat in the bedroom

you're in the right place in this video

we're going to talk about what Keull are

why the science says they work who

they're great for and who should skip

them plus I've brought an expert on

pelvic floor exercises a pelvic floor

physical therapist Eric Leki who's going

to teach you step by step how to perform

Keele exercises so what are Keele

exercises so think about your pelvic

floor like a hammock of muscles or a

bowl of muscles running from your

tailbone to your pubic bone these

muscles specifically one the pubo

coxyius or PC muscles support your

bladder prostate and rectum they're

important for the ability to urinate and

hold your stool in to have good sex and

they're part of your core they're

important for stability and normal

function keele exercises are simple

exercises that are used to strengthen

this hammock they were named after Dr

arnold Kele who introduced them in 1948

and they're essentially a form or one

exercise part of pelvic floor muscle

training now this was initially

developed for women to address leakage

of urine after childirth however they

are as important in men because just

like in women in men these muscles can

weaken due to things like aging prostate

surgery diabetes and this can lead to

issues like leakage with urination and

sexual problems now the good news is

there are several studies that have

looked at the effectiveness of exercises

like Keeles for men in 2005 a study

looked at the role of pelvic floor

exercises in restoring erectile function

now this was a randomized control trial

with 55 men who had ED the intervention

group received pelvic floor exercises as

well as BOF feedback which is

essentially using patches to let you

know what you're doing and how strong

the contractions are and the control

group had lifestyle advice and after 3

months of this the group that had the

intervention showed significantly better

improvements in erectile function

compared to the control group and after

6 months about 40% had regained normal

function they also saw a significant

improvement in that postvoid dribble so

that little dribble that comes out after

you urinate in the intervention group

now this all sounds amazing but I want

to be sure to tell you the limitations

the study did have a large number of

patients who dropped out before the end

of the study about 40% now this is

important because these exercises are

just like any other exercise you need to

stick with them do them consistently

otherwise they don't work and they can

be time inensive and for some people

they feel like they're not seeing

improvement quickly enough and they'll

give up just like anything else some

muscles will be harder to get larger for

some people than others especially if

they are very weak to begin with so this

is just to tell you that this is

something that you really have to work

for if you want to see improvement let

me share another study with you in 2019

a systematic review was done by Meyers

and Smith that looked at 10 studies and

found that generally speaking Keigull

improved erectile dysfunction as well as

premature ejaculation for erectile

dysfunction all five trials showed

improvement and some even saw cure rates

up to 47% when paired with BOF feedback

or stimulation of the muscles and in

terms of premature ejaculation one study

reported that 55% of men 43 out of 78

completely resolved their premature

ejaculation and another study saw that

ejaculation time increased from 39.8

seconds to 146.2 seconds in 40 men now

the most common place us urologists will

prescribe these kind of exercises after

a prostatctomy or surgical removal of

the prostate because some men will

develop urinary leakage after surgery

which is occurs when they cough sneeze

or lift heavy things and multiple

studies have found that doing these

exercises does decrease the amount of

leakage they have over 24 hours however

they found that doing it with a

certified pelvic floor physical

therapist actually shows the best

results that's like going to the gym

with a trainer now lastly while there's

not a lot of scientific evidence about

this it may help with orgasmic intensity

and this is because stronger pelvic

floor muscles might actually help with

pleasure what happens when you climax

well your pelvic floor contracts and

when those muscles are stronger they can

contract more powerfully meaning that

you might ultimately have a more

powerful and satisfying climax so who

are these exercises good for they're

good for men who have ED who might have

premature ejaculation who have urinary

leakage or other postproctomy issues now

before Eric teaches you how to do these

exercises I want to make sure to tell

you who should avoid keigull first and

foremost is anyone who might have pelvic

floor dysfunction so how might you know

if you have pelvic floor dysfunction so

if you have chronic pain in your

genitals or your pelvic area if you have

pain with orgasm ejaculation or erection

if you have chronic constipation if you

have a lot of urinary issues like

urinary frequency and urgency I would

get evaluated first to rule out any

pelvic floor dysfunction before you

start doing keigull on your own at home

now if you had a recent surgery or a

urinary tract infection again hold off

until you see your doctor and get

cleared and your UTI has

resolved hi everyone my name is Eric

Leki i'm a pelvic floor physical

therapist i'm a fellow YouTuber and I

help guys just like you get rock hard

and stay lef free now today I am going

to teach you how I like to coach my

clients through a pelvic floor

contraction also known as a Keigull

exercise so now first of all first

things first we need to understand what

muscle group we're actually

strengthening up because for a lot of us

guys we didn't even realize we had a

pelvic floor so excuse the visual but

this is the muscle group we're working

on so if I pull my leg up here the

muscle group right down here below your

scrotum in that crotch that groin region

that's called your paranneeium so if you

lift your scrotum up there's a a spongy

piece of skin right underneath again

excuse the visual but I know everyone's

going to want to know what exactly I'm

talking about that's your paranneeium

that's the muscle group that we're

trying to strengthen up to get rock hard

erections and to stop any urine dripple

that's also the area that we need to

feel also called palpate to make sure

that we are doing these exercises

correctly because if you don't know what

to feel where to feel how much to feel

you can't be certain that you're

actually strengthening up the right

muscles so how do we know what to feel i

want you to take two fingers on your

dominant hand so I'm right-handed so I

got my index finger middle finger like

this in the position as if you were

about to take your pulse now no we're

not taking your pulse in this video but

we're going to use these fingers to feel

our paranneeium so if you're sitting

down watching this video on a couch or

on an office chair wherever scooch all

the way to the front of the chair so

that your scrotum and your penis is

hanging off okay so just your sitbone

should be in contact with the chair next

take your two fingers lift your scrotum

up and place those two fingers directly

over top of your paranium like this if

you can see my fingers you're just

pressing up you don't want to dig in

you're holding them there good okay now

with your free hand just place it on

your knee and I just want you to relax

take a deep breath in and

out now we are ready to go so you're

probably wondering Eric why in the world

do I have my two fingers down there well

one what you should be feeling for is

either a bulging out into those fingers

or a tightening of the skin underneath

them so if you can feel anything moving

at all underneath these two fingers you

are contracting your pelvic floor that

is what we're aiming for if you can't

that's okay don't worry it's just going

to take a little bit more practice but I

always like to have the two fingers

there to make sure I'm doing it properly

okay two fingers in place over top of

the paranium free hand on your knee

you've relaxed now we need to use a

phrase that you're going to say to

yourself to elicit the muscle

contraction because remember we can't

see these muscles it's not like our

biceps or our triceps where we can tell

them to contract clearly need to work on

my biceps and we can we can tell them to

relax we need a little bit more focus

with these exercises so when I say so

you're going to close your eyes but

don't do it just yet two fingers in

place free hand on the knee sitting

upright feet space shoulderwidth on the

floor now the first phrase is I want you

to imagine you are stopping the flow of

urine imagine you're standing in front

of a urinal and I want you to stop and

then relax so watch me you're going to

close your eyes you're going to breathe

in you're going to breathe out let all

the air out of the lungs and once all

the air is out of the lungs stop the

flow of urine let it go and relax

breathe in

again breathe out let all the air out

once all the air is out of the lungs

stop the flow of urine relax you should

feel a flicker a bulging out a

tightening of skin underneath those two

fingertips now for those of you that are

just starting out and are beginning your

journey with pelvic floor strengthening

it's okay if you didn't feel a strong

contraction these muscles need

strengthening hence why you're watching

this video that's okay don't stress over

time that contraction strength you'll

feel it more and more and more now if

you didn't feel it at all I'm going to

take you through one more phrase that I

find also works well this phrase is I

want you to close your eyes and imagine

that you're walking out into a freezing

cold ocean as soon as your scrotum hits

the water that feeling where your it

feels like your genitals suck up into

your stomach that's what I want you to

replicate so let's try it again fingers

over the paranneeium free hand on the

knee sitting up nice and tall big breath

in big breath out now once all the air

is out of the lungs you say to yourself

"Lift your nuts to your guts let it go

one more big breath

in big breath

out lift your nuts to your guts and let

it go it should feel like it's all

moving in sync and then letting go." So

that's the second phrase that I use i

love what Eric is saying here here's one

more way I like to help guys visualize

what to do to do a kele exercise and

that is imagine that you're lifting your

penis off the ground without touching it

or you're holding in a fart the

important thing is to make sure you're

not clenching your butt muscles or your

abdominal muscles so that you don't are

really focused on just those pelvic

floor muscles also I like to tell people

to start these lying down so you're not

activating any other muscles and you

really can just focus on your pelvic

floor muscles once you get good at those

then you can start doing them sitting

and then ultimately standing now what I

like to get my guys started with is

doing a set of 10 of these sitting down

so that's 10 breathing cycles breathe in

breathe out either stop the flow of

urine or lift your nuts to your guts

relax it's like you're flicking on a

light switch flick it on flick it off do

not hold a contraction just yet you're

not ready for it and if you try to do

too much you're actually tensing up the

pelvic floor and that is

counterproductive to trying to

strengthen it so let's start slow let's

close our eyes when we do them and let's

focus on quality not quantity and you

should have your fingers over top of

your clothes and over top of the

paranium every single time to make sure

you're getting those quality reps now I

have a ton of videos on how to progress

your pelvic floor strengthening

exercises over on my YouTube channel

which I'm sure uh Dr malik will

reference down below in the description

um of this video i wanted to say thank

you so much to Dr malik for inviting me

on her amazing YouTube channel and

getting to talk with all of you and one

thing I want to leave you with is trying

to strengthen up your pelvic floor

muscles it can be a pretty frustrating

experience especially if you're just

getting started you need to give

yourself some slack cut yourself some

slack breathe be patient and dedicate a

small amount of time every single day to

doing your Keele exercises i like to

start with only 30 reps a day if you're

just getting started 10 reps in the

morning a flick on flick off 10 reps in

the afternoon sitting down and then

maybe another 10 reps at night sitting

down 10 reps flick on flick off 30

repetitions until you can get the hang

of it how you know you're ready to

progress is when you can really engage

that contraction and feel it clearly let

go it's going to take a little bit of

time and for a lot of us men we want to

rush this process but unfortunately with

the pelvic floor it's not something that

we can rush so be patient with yourself

a big thank you to Eric for joining our

channel and helping us teach you all

about Keele exercise if you want to

learn more from him check out his

YouTube channel and guys if you have not

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and as always we're going to take care

of yourself because you're worth