Top 5 Powerful Kegel Exercises For Men To Last Longer In Bed

Steffo Shambo

Updated on Apr 11, 2024
kegel exercises for men

Time to drop a truth bomb that will change your life. Well, your sex life. And that’s pelvic floor kegel exercises for men to last longer in bed. 

Alright, hold your horses.

No, kegels aren’t just for postpartum ladies dealing with a little ‘oops’ when they laugh (technically, yes, but there’s more to the story).

Dr. Arnold Kegel is the legend we should all be thanking. It’s also important to note that kegel exercises have deep roots in ancient yogic practices, having been used by men for thousands of years. 

Kegels aren’t just going to help you avoid embarrassing leaks in your pants. They’re a tantric technique for boosting your bedroom performance. 

So, have you been dodging kegel exercises as part of your routine because you’re convinced they’re strictly a woman’s affair? Then, you’re seriously missing out on getting your sex game to the next level. 

When looking at kegel exercises benefits sexually from a tantra perspective, we’re talking more than just local display. 

And the truth is, most guys give these exercises a whirl but eventually bail. They dismiss them as too basic to both with. Big mistake!

What are kegels for men?

Kegels improve the health of your pelvic area. They’re designed to tighten your PC muscle and improve physical strength. It’s also known as the love muscle because it can intensify orgasms and help you have sex for a longer period of time. 

Here’s how the kegel exercises for men to last longer in bed work at a glance: 

  • Locate your PC muscle by stopping your pee mid-stream
  • Squeeze PC muscle for 5 to 10 seconds, then release.
  • Do not use the muscle strength from the belly, thighs, and buttocks.
  • Repeat daily 1-2 times – you’ll see improvement in sexual stamina within no time.

What Are The Origins Of Men’s Kegel Exercise?

Pelvic floor muscle exercises for men go back a few thousand years. It originated in the yogic culture of ancient India. However, it was made popular in the West around the 1940s thanks to Dr. Arnold Kegel, hence its current name. 

Indeed, this American gynecologist of the twentieth century discovered this technique of contraction and relaxation of the pelvic muscles in order to level various physical disorders and improve sexuality.

What Are The Symptoms Of Weak Pelvic Muscles?

Here are some of the symptoms of weak pelvic floor muscles: 

  • Backache
  • Urinary issues and weak bladder control
  • Erectile dysfunction 
  • Hemorrhoids (especially for weight lifters)
  • Pain in the groin and pelvic area
  • Urinary or fecal incontinence

Weak pelvic floor muscles are also associated with a lower sex drive, especially for women. The following statement was made in a report by NCBI: 

“Women with pelvic floor dysfunction have worse sexual function than women with functional pelvic floor muscle (PFM), especially in terms of libido, orgasm, sexual satisfaction, and total Female Sexual Function Index (FSFI) scores.”

All that being said, it’s clear that your pelvic organs are key to a better sex life. Hence, kegels are essential for both men and women. However, it’s particularly crucial for men because it’s how you can last longer. 

Pelvic Floor Dysfunction In Men

Like any other set of muscles in the human body, the pelvic floor muscles can fail due to a weakening or other type of disorder. Treatment may vary from person to person according to the origin of the pathology.

If you’re concerned, it’s advisable to visit a doctor for a professional checkup on your condition. 

Causes Of Pelvic Floor Dysfunctions In Men

The factors that can lead to dysfunction in pelvic floor muscles vary. But mainly highlight the following:

  • Constipation and defecation efforts.
  • Obesity or overweight
  • Chronic cough, respiratory diseases, or smoking.
  • Lifting or transporting heavy loads.
  • Weak and unused muscles.
  • Bladder or spinal surgery.
  • Surgery for prostate cancer.
  • Old age.

Note: the first four are highly modifiable, introducing changes in lifestyle.

Why Every Man Must Have A Strong Pelvic Floor

All men across different age groups have much to gain from even doing one regular pelvic floor muscle exercise. This includes better control of the bladder and flow of urine. Besides that, there are a few more reasons why every man must prioritize pelvic floor muscles: 

  • Elimination of seminal and urinary incontinence.
  • Helps maintain good prostate health.
  • General strengthening of the genital system, regardless of age.
  • Improvement or prevention of premature ejaculation and sexual impotence with tantric techniques to last longer.
  • Improves confidence when it comes to sex between a couple.
  • Increased blood flow of the genital tract.
  • A natural replacement for unhealthy pills like Viagra.

5 Powerful Kegel Exercises For Men to Last Longer

To do a basic kegel, first lie on your back. Lift your buttocks and lower back off the ground. Squeeze the muscles that you use to stop peeing mid-stream, as well as your buttock muscles. Congrats, you’ve just performed your first kegel.

For starters, trying the first 3 exercises during the first week of training is best. Get used to doing these pelvic floor exercises for men at a fixed time every day during an activity so it will quickly become part of a routine for you.

During the second week, you can move on to Exercise 4. Tightening your muscles by 30 seconds will be more difficult, but after 2 weeks of training, you will be able to proceed to Exercise 5!

Take your time to develop your PC muscle, but know that you can gradually increase the duration or intensity of the exercises at any time.

It’s important that you breathe consciously when doing kegel exercises. Focus on your entire body and keep practicing. 

Kegel Exercise 1: The Warm Up

This is a simple exercise. Like any athlete training or workout, you start with a warm-up. 

  • Contract your PC muscle for 5 seconds
  • Release for 5 seconds
  • Repeat the exercise 10 times in a row

Kegel Exercise 2: 15-second Hold

  • Contract your PC muscle for 15 seconds
  • Release it for 10 seconds

Kegel Exercise 3: Flash Exercise

  • Contract your PC muscle, then relax
  • Take a break for a few seconds.
  • Repeat the exercise 3 times in a row.

Kegel Exercise 4: 30-second Hold

  • Contract your PC muscle for 30 seconds
  • Release it for 15 seconds
  • Repeat the exercise once

Kegel Exercise 5: 60 seconds (expert)

  • Tightly contract your PC muscle for 60 seconds
  • Release it for 30 seconds
  • Repeat the exercise 3 times in a row


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Super Kegel: The Penis Push-Up

Want to take the exercise up a notch? Introducing the super kegel. 

Here’s how a super kegel works: 

  • Arouse yourself until you get a boner (preferably masturbate in a conscious and tantric way).
  • Once you get a full erection, hang a washcloth on your penis as you would on a wall rack. 
  • Lift the washcloth slightly by doing contractions. 
  • Now perform as many penis push-ups as possible before the erection dissipates.

The heavier the washcloth is, the stronger you’ll get. You may even move to a heavier towel once you’ve gotten used to the routine.

This exercise is not for quitters, it’s for kegel superheroes wanting penis superpowers!

Core Kegel: Bridge Pose With Kegels

The Setu Bandhasana (also known as the bridge pose) is a great addition to the regular kegel exercise. When performing them together, you train two in one; the core and kegels. This includes a powerful combination of the pelvic floor, glutes, hamstrings, abs, and lower back.

Here’s how it works step-by-step: 

  • Lie down on your back with bent knees and heels close to the buttocks.
  • Push your tailbone off the floor by pressing your feet and arms into the floor while engaging your buttocks.
  • Hold the pose for 10 kegel squeezes.
  • Bring your hips down to the ground with an exhalation and relax the pelvic floor muscles for 10 seconds.
  • Repeat 6 times.

Experience a coregasm with core kegels

You can experience an orgasm in your core area while performing the core-kegel exercise. This is induced by physical exercises and is mostly achieved through intense core workouts, such as sit-ups and planks.

Coregasm occurs when you push yourself slightly beyond the limit. You are met with a rush of feel-good hormones released in your body – an almost euphoria like state with a tingling sensation.

Similar to what runners call the “runner’s-high” or what Arnold Schwarzenegger, in his bodybuilding days, said about getting ‘the pump’ from lifting weights: 

“It’s as satisfying to me as cumming is, as having sex with a woman and cumming. I get the feeling of “cumming in the gym.”

Kim Anami tried to induce an orgasm during a workout on the treadmill: 

“I finished with my cool down on the treadmill and, well, you know what they say: Fake it til you make it. I got so into it that I actually gave myself an orgasm. It’s the first time I’ve nearly fallen off a treadmill.”

How to Do The Reverse Kegel Exercise

Lightly add pressure when urinating to increase the form of the stream. This can have a relaxing effect on the PC muscles. This is because, like a bicep and tricep on your arm, they counter the motion in the opposite direction. 

Aim to strengthen the muscles that hold back the urine and the ones that increase the flow. That said, performing the kegels on an empty bladder so you don’t accidentally p*ss yourself.

Place a finger on the perineum to check if you are lowering the perineum out and down. Make sure you are breathing deep into the belly while you do so.

However, don’t exert too hard as it may cause serious damage to the pelvic regions.

Here’s how to do reverse kegels step-by-step:

  • Sit in Vajrasana, or lie down in Savasana with bent knees.
  • Exhale while performing a normal Kegel contraction.
  • Inhale and relax – and push out the pelvic muscles downwards – towards your feet by contracting the lower abdomen.
  • Hold for 5 seconds.
  • Do 10 repetitions for 3 sets.

Relax The Pelvic Floor Muscles for Reverse Kegels

You can do a reverse kegel to relax your pelvic area, including your stomach muscles. 

Regular kegel exercises are used to strengthen the PC muscles. These are fairly common exercises, recommended both by doctors and porn stars to allow greater control of your climax. 

Reverse kegels go hand in hand with the usual kegels as they help counterbalance the contractions with relaxation.

Building up pelvic floor muscles that have never been used can get tense and cause energy to move slowly. While this is not always true, and it happens mostly in cases of overtraining, to combat pent-up tension, you need to learn how to relax your pelvic floor. 

Relaxation at the right moment can help you achieve multiple orgasms. So mastering both regular and reverse Kegels is important.

How To Detect Pelvic Floor Muscles

Some muscles intervene in the male body’s pelvic regions when advancing in the kegel exercise. These are muscles located around the penis, perineum, and the anus.

Simply apply a finger to the respective areas to differentiate between them. This gets the sensory input to the brain to serve as a strengthening of the link between the brain and the motor activities of the pelvic floor. 

After enough repetitions, new neural pathways will be created. Then, you will need to build up the strength of each muscle group. 

Remember that these muscles go unused for most of our lives. So strengthening them will take some training. 

Top 8 Benefits Of Kegel Exercises For Men

One of the biggest benefits for men when you consistently perform kegel exercises is that you have a better sex life. If you’ve lost the spark in the bedroom and you’re wondering how to improve yourself physically, start with kegels. 

  • Better ejaculation control
  • Stiffer erections
  • Overcome premature ejaculation
  • Become multi-orgasmic
  • Boost self-confidence
  • Conserve sexual energy
  • Tap into Kundalini energy
  • Practice anytime, anywhere

Add conscious tantric breathing on top, and you’ll experience each of these benefits to a higher degree. But to be specific, I’ll dive into each benefit in a bit more detail below. 

1. Better ejaculation control

Do you know how you can force yourself to not c*m by tensing the area around your genitals? 

When you do it right, your buttocks should feel tight. If that’s you and you can relate, the area that you’re actually engaging is associated with your pelvic regions. 

In other words, kegels can help you delay and control your ejaculation. This helps you outlast your partner and enjoy a sexy time together in the bedroom much longer. 

Tip: Another way to help you last longer is to focus more on foreplay activities, like a tantric penis massage

2. Stiffer erections on demand

Here’s what another report published on NCBI stated: 

“Among the measures of ED, all trials showed comparative improvement and cure rates in response to treatment. Within PE outcomes, the majority of trials showed comparative improvement rates, with a greater range in overall cure rates in response to treatment.” 

You’re getting a two-in-one bedroom package: natural treatment for erectile dysfunction and premature ejaculation. Not a bad deal if you ask me. 

After committing to kegel exercises, you’ll notice that your penis can stand taller when erect. This is due to increased muscle strength around the shaft of the penis and an increased penis blood flow

Moreover, you’ll be able to have stronger erections on demand. Getting your little man up won’t require as much effort. 

In fact, it’s entirely possible to demand an erection with force without sexual arousal. All it takes is to train your PC muscles to an adequate level.

How it works is by increasing penis blood flow until it becomes erect and then trapping the blood by “sealing” it off. That control comes from mastery over your sexual function, so you can bet that it takes a lot of practice. 

But imagine you could get erections by the combination of sexual arousal and control. How powerful would your boner be? With a powerful boner comes great pleasure for both you and your partner. 

Watch the video demonstration here for a live demonstration (NSFW). 

3. Overcome premature ejaculation 

According to a scientific study published on NCBI, 12 weeks of muscle contraction and the therapy of pelvic floor muscle exercises for men showed the following: 

“33 (82.5%) of the 40 patients gained control of their ejaculatory reflex.”

Premature ejaculation is one of the most common male sexual disorders. Not being able to excite the little man is devastating to your self-confidence and relationships.

However, pelvic floor muscle rehabilitation is effective for supercharging your sexual health. Besides that, there are other techniques like testicle breathing

By gradually invigorating the weak PC muscles, you will naturally increase the duration of how long you can last in bed before you ejaculate. 

Understand that kegels alone are not enough to reach complete mastery in bed. If you want to take it up a notch, I suggest checking out the Tantric Man Experience, where dedicated men from all around the world achieve huge transformations. 

4. Become multi-orgasmic 

As the name suggests, this means having the ability to orgasm several times in a row. 

I won’t lie to you. The chances of becoming a multi-orgasmic man are pretty low without the right tantric techniques. After all, becoming multi-orgasmic means you’re entering the top 3% of the male population. 

Now, orgasms don’t only take place by ejaculating. It can also happen through what’s known as energy orgasms

Master this ability, and you’ll be able to last as long as you like during sex. You’ll also have more pleasurable lovemaking sessions overall! 

5. Boost self-confidence

Who wouldn’t be feeling like the man after amazing sex where your partner’s legs were shaking with pleasure the entire night? 

No more feeling like you’re worthless as a man because you can’t get the beast up or last that long. 

Some of you might be surprised with how much of your sexual problems can be solved by switching up your lifestyle. Becoming healthier the tantric way offers life benefits that go beyond the bedroom and into all aspects of your personal life. 

6. Conserve sexual energy

Two things to say here: 

Prevent your precious life source from leaking. Instead, learn how to control your sexual arousal and redirect the energy into other meaningful areas of your life. 

7. Tap into Kundalini energy

One’s kundalini energy can actually be dangerous when you lack control. At the same time, there are a lot of benefits at play. It all requires doing the right practices while being in touch with your spiritual self. 

8. Practice anytime, anywhere

You don’t need any heavy weights or dumbbells for kegel exercises. All you need is some space and time! There is no need to pay for a gym membership. 

To add some more spice to the bedroom, become more physically capable by working on the right muscles at home. Kegel exercises in the comfort of your own home are a great place to start. 

Pelvic Floor Therapy For Men: The Effects On Testosterone & The Nervous System

According to Swami Buddananda, pelvic contractions can affect your testosterone levels. As a matter of fact, in Moola Bandha The Master Key, he writes that you can alter your inner autonomous nervous system. 

This included the following: 

  • Balancing hormones
  • Calming your nerves
  • Decreasing blood pressure
  • Reducing heart rate

Do you think these things can’t be controlled or influenced consciously? Think again. Like growing bigger balls consciously, you can do this through kegels and yogic techniques. 

Our nervous system is in symbiosis with the endocrine system. The nerves in the perineum are connected to the spine, which is a conduit up to the brain and the hypothalamus. 

When the perineum is contracted, it activates the parasympathetic nervous system. This induces a state of relaxation in body and mind. The calmness is then signaled back to the brain, resulting in pleasure and enjoyment. 

Another way to gain better control over your testosterone and nervous system is by increasing your sexual energy. There are multiple ways to do this, which I’ve covered in a separate article. But if you’re interested and want the answers now, then check out my YouTube video below: 

Change your inner state

Kegels are a tool that can help you control your inner state through the conscious will. 

Combined with other yogic disciplines, you’ll know how to sublimate your sexual energy so that your life becomes graciously in flow with nature.

What that means for you is several things: 

  • Improved focus for longer periods of time
  • Stronger level of self-control
  • Clarity in the mind when making decisions  

Above all, this helps men find spiritual purpose in their lives.

“The physical contraction of the perineum has the beneficial effect of maintaining hormonal balance and stimulating and regulating the nerves that innervate the lower pelvic region, thereby regulating all the internal organs. [..] It’s, therefore, an important tool in the treatment of physical diseases of the lower abdomen e.g. digestive ailments and sexual disorders.”

Swami Buddhananda

Mula Bandha: The Yogic Kegel

Yogic philosophy states that the effects of Mula Bandha are more powerful than the contraction of all other muscles combined Mula Bandha, together with Uddiyana Bandha and Jalandhara Bandha, form a trio of yogic “body locks”.

Performing all three together is called Maha Bandha, the great lock. This was only taught in secret to advanced adepts in tantra yoga.

“Now I shall tell you the best means of attaining success in Yoga. The practitioner should keep it secret.”

Shiva Samhita (4:12-15) about Mula Bandha.

The root lock, or the “yogic kegel,” is located at the perineum. It works to keep pranic energy from dissipating out of the bodily base. It helps to direct that energy up the central channel. It’s a paradoxical technique of locking the physical body to unlock the energy body.

Mula Bandha activates both the parasympathetic and sympathetic nervous system. It works to bring balance between the two. This balance affects the hypothalamus. In turn, it balances your testosterone levels and emotions.

Hatha Yoga Pradipika described an alternative to contracting the muscles of Mula Bandha. It can also be performed by sitting on the heel at the level of the perineum:

“Press the heel against the perineum and contract the perineum. Draw the Apana upward. This is known as Moola Bandha.”

Verse 61, Chapter 4 Hatha Yoga Pradipika

What’s The Difference Between Kegels And Mula Bandha?

Kegels refers to the pubococcygeus muscle (PC). On the other hand, Mula Bandha is the muscle of the perineum, and Ashwini Mudra is the muscle of the anus.

Yoga had already been targeting the kegel muscle before Dr. Arnold Kegel named it as such. Yogis referred to this as Vajroli Mudra. 

The PC muscles are responsible for allowing the penis and clitoris to move. It’s the muscle that makes the penis bounce up and down when contracted.

Vajroli Mudra is the name of another advanced tantric technique. Here, the adept pulls back semen that has been accidentally spilled. This is done through a straw that has been inserted into the bladder through the urethra of the penis.

Muladhara Chakra, Nadis, And The Spiritual Level

Kegels for men to last longer in bed have powerful benefits on the hormones and nervous system. However, the main effect is on the energy system, that of the prana and chakras. It activates Muladhara Chakra, the root center, which is related to the grounding earth element.

Kegel exercises also arouse Kundalini Shakti, which is lying dormant in Muladhara Chakra. When Kundalini Shakti is awakened from her sleep at the root and starts rising up towards the crown, she acts as a vehicle for the expansion of consciousness.

Therefore Mula Bandha and kegels are subtle techniques that work on your subtle body, more so than a physical technique. This requires you to focus your attention on your perineum, hence by the power of your focus, the pranic energy goes to the root center.

The main chakras serve as junctions to the many energy channels of the subtle body. The Tantras state that there are 72,000 intricate energy channels running through the body called Nadis. From the chakras and out through these Nadis is where the vital energy of prana runs.

Now you start to understand the full exposure of what these pelvic floor exercises for men can do. They increase your pranic energy throughout the body. 

And the more prana your body has, the more your conscious mind will expand. It might seem like a simple muscle contraction at first, but in fact, it is deep energy work.

Sublimating Sexual Energy With Mula Bandha

The idea of sublimating comes from alchemy and consists of turning something gross into something refined. In a spiritual setting, that would be to turn an ordinary event into a spiritual one to speed up your evolution.

The semen stores life force, the most powerful source of energy. 

Knowing how to use and retain semen is life-changing. With a combination of Mula Bandha and Kegels – together with a few other tantric techniques – you will be able to transmute your precious sexual life-force energy called Ojas.

In other words, your sexual energy can be used for higher purposes instead of being spent in bed or during an explosive orgasm.

Sadhguru says that seminal transmutation is possible but asks you to ponder:

“Are you competent to explore? Are you capable of exploring? Do you have the necessary sadhana, and guidance to do that?”

Isolate The Pelvic Floor Muscles for Total Mastery

Isolating the three major muscle groups is necessary for total mastery over the nether region muscles:

  • Vajroli Mudra: The urogenital muscles of the penis (Kegels).
  • Mula Bandha: The perineum – between testicles and anus (The Root Lock).
  • Ashwini Mudra: The muscles of the anal sphincter.

Try to move your third toe without moving the fourth, and you will see that moving one will automatically move the other.

In the same way, at the beginning of your training, contracting one part of the pelvic floor muscles will result in contracting all (or maybe even nothing at all). You may even contract the abdomen and get a sweat going.

This is because these muscles are weak, and the necessary brain link has not been established. 

With a few weeks of training, you will gain more awareness in this area and gain control over separating the muscles.


Unleash the secrets of your inner fire of willpower, harness your sacred sexual energy, and embody healthy masculine energy.

Alternative Practice: Ashwini, Mula, Vajroli

Here is an advanced tantric practice (should not be attempted by beginners):

  • Sit in a meditation posture and bring yourself to a relaxed place through deep conscious breaths.
  • Bring your awareness to your pelvic floor muscles and feel without any contractions or physical movements. Just feel the energy down there.
  • Slowly contract the anal sphincter muscles in Ashwini mudra for one count.
  • Pause for a brief moment to remember its location and sensation.
  • Move to the middle and slowly contract the muscles of the perineum in Mula bandha for one count.
  • Lastly, move forward to slowly contract the muscles of the genitalia in Vajroli Mudra for one count.

This is one rotation of the practice. Now repeat for ten complete rounds. Sync the breath to inhale on contraction and exhale on release.

Moreover, check that you are practicing them independently. Not one or three together. Know them thoroughly and distinctively. 

When finished, take a few minutes to contemplate and feel the effects on your being. 

Is It Possible To Have Multiple Male Orgasms With Kegels?

It’s possible. You can indirectly achieve multiple male orgasms with kegel exercises. However, if you’re able to command multiple orgasms at will, you won’t have to keep stressing over sex positions every few seconds in hopes of lasting longer. 

Now, your best bet is to combine kegels with tantric practices. In The Tantric Man Experience, many achieve the result in 9 weeks or shorter.

To illustrate how a whole-body energy orgasm can feel like, here is what my student Alexander Mats experienced during the program:

“The longer we had sex that time, we started throbbing more and more until my body was shaking. I felt like I was on LSD pretty much, everything was very bright and colorful. I felt like I was standing on a mountain top [like Shiva]. I kept eye contact with her the whole time while saying: “you are Shakti, the cosmic creative energy”. I kept going and started crying because of releasing a lot of blockages. It was a really powerful experience.”

Alexander Mats

A trained pelvic floor sets the basic foundation in place by preserving and harnessing sexual energy and then directing it upwards.

If your sensitivity to your subtle body is enhanced, you will be able to start feeling this energy traveling up your spine. This causes tingling and electric sensations to take place. Exploring this place is where the magic of the following happens: 

  • Non-ejaculatory multi-orgasms
  • Energy orgasms
  • Full-body orgasms

However, proceed with caution. Doing this wrong can lead to harmful retrograde ejaculation, where the ejaculation occurs inside the bladder.

Conclusion On Pelvic Floor Exercises For Men

Kegel exercises for men to last longer aren’t just some fancy trick you hold up your sleeve. 

Working on your kegels is the real deal. You can do it on your own time, even while waiting to get called in for your dentist appointment. 

The biggest win? Kegels aren’t too demanding. 

You don’t need a gym or the extra gear like you’re about to break the record for lifting the heaviest weights. It’s low-maintenance and super manageable to add to your daily routine. All it takes is a bit of space and determination. 

Drugs? Viagra? I’m not a big fan of unnatural solutions because they’re risky for several reasons. You’re more likely to mess up your sexual function in the long run. 

So, goodbye to those weird drugs. Hello to 100% natural, risk-free kegel exercises!

Kegels are your secret sauce for overcoming premature ejaculation and low sexual stamina. It’s also your way to spiritual growth besides just the physical benefits. 

But let’s not kid ourselves. It’s not a wave-your-wand-and-voila kind of deal. These exercises are more like a slow-cook recipe since they require time and commitment. It’s a muscle workout, not a magic spell. Some of you might see results faster than others, and that’s perfectly fine.

Feeling inspired to start your Kegel journey? 

Or perhaps you want to hit it up a notch by improving your sexual attraction and performance in the fastest, most natural possible way. If this is you, sign up for my free tantric sexual attraction training video to overcome all your sexual hurdles! 

Final Note: Click here to read the PDF version of the book “Moola Bandha The Master Key” for free!



Do kegel exercises help men last longer?

Kegels do indeed help men last longer, as stronger pelvic floor muscles mean stronger control. It also increases your sexual stamina. Think of it like being able to move your pecs—you can only do so when you’ve worked on the muscles around your chest. 

Is there an app for kegel exercises for men to last longer?

There are lots of different apps to practice kegel exercise. But if we’re looking at kegel exercises specifically for men to last longer, there aren’t that many options. A timer is more than enough for conscious breathing and practicing tantric techniques naturally. 

Can you overdo male kegels?

Yes. Just like anything else in life – too much is too much. Going too crazy can cause strain and lead to the opposite of strong pelvic floor muscles. This can even lead to harmful effects and actually contribute to urinary incontinence!

How long should you hold a kegel for?

First-timers can start anywhere from up to 15 seconds. If you feel like you’re overdoing it, try up to 3 or 10 seconds. Take things one step at a time. 

Can guys feel when you do a kegel?

Men and women usually can feel more pleasure when doing kegels. They can also help you relax and be more present in the moment. If we’re talking about pelvic floor exercises, they should feel like you are stopping urine flow midstream. For comfort, perform these exercises on an empty stomach. 

Does kegel make you tighter?

Yes, kegels can tone and tighten the pelvic area by strengthening the muscles. 

How many Kegels should a man do per day?

You can do as many as you wish. Most people do a few sets thrice daily, but everyone is different. Do it as often as you want as long as it feels comfortable. Build up the numbers gradually as you get the gist of doing the exercises. However, the most important thing is not to overdo it. 

If you’re unsure, try starting with 3 sets of 10 repetitions, 3 times a day. This is 90 in total. These can be performed at any time of day and at intervals. Again, if it feels like you’re overdoing it at any point, listen to your body and take a break.


Unleash the secrets of your inner fire of willpower, harness your sacred sexual energy, and embody healthy masculine energy.

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Steffo Shambo

Steffo Shambo

Men's Tantric Relationship Coach

I am the founder of The Tantric Man Experience™, a pioneering transformational coaching program for men. With over 1500 hours of certified tantra training in India and Thailand and 7 years of experience helping hundreds of men worldwide save their marriages and reignite passion in their love lives.

I have over 8 million views on YouTube and have been featured on VICE and Newstalk Radio for my life’s work - helping men unleash their full masculine potential.

My holistic FLT method seamlessly integrates ancient tantric philosophy with my modern expertise in relationships, sexuality, dating, and men’s health.

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