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Perineal Muscle Exercises for Men

author image Solomon Branch
Solomon Branch specializes in nutrition, health, acupuncture, herbal medicine and integrative medicine. He has a B.A. in English from George Mason University, as well as a master's degree in traditional Chinese medicine.
Perineal Muscle Exercises for Men
You can do the movements anywhere, including sitting on a train. Photo Credit Image Source/Steve Prezant/Image Source/Getty Images

The perineal muscle is really a group of muscles located in an area known as the perineum, which is the triangular area between the coccyx and genitalia. The perineum contains several muscles, fascia and skin and is often referred to as the pelvic floor. For men, exercises that work the perineum can help with urinary issues, prostate problems and fecal incontinence. They can also help with erectile dysfunction and premature ejaculation.

Finding the Muscles

Before you begin any sort of exercise, you must first learn to isolate the muscles of the perineum. The easiest way to do this is by attempting to stop the flow of your urination. The perineal muscles are responsible for stopping the flow of urine, along with the bladder, and you should feel them contract when attempting the maneuver. If the muscles are weak, you might have difficulty isolating them or feeling them move. In this case, insert one of your fingers into your rectum and tighten the muscles, again as if you are holding in your urine, then relax. You should feel the muscles moving up and down.

Kegel Exercises

Named after their creator, Arnold Kegel, Kegel exercises are simple movements that work the perineal muscles and considered the standard. Before you start the exercises, empty out your bladder. You can do the exercises anywhere, and at any time, but it is easiest if you are sitting in a chair or standing with your feet should width apart. Contract the perineum for 4 seconds, the release. This is considered one set. Do 10 to 15 sets at a time, two to three times a day. Increase the amount of time you hold the muscles taut by two seconds every two weeks until you reach 10 seconds. Once you are proficient,10 to 25 sets a day should be enough.


It's best to have a time set aside to practice, but you can do the movements anywhere, including sitting on a train, driving, or standing in line. The important thing is to practice them at least once a day. Practicing during urination is helpful, but don't hold the tension so long that it backs up the flow and causes pain. Tighten the perineum when you run, cough or laugh; this will help get you familiar with using the muscles and being aware of them throughout the day. Don't overdo it to the point of fatigue, as this can weaken the muscles and exacerbate any problems you are having. Massaging the area can help relax the muscles and loosen them up before exercise.


Consult a doctor regarding any issues you are having. Kegel exercises are considered an important part of treatment for urinary problems and other issues, but there may also be other underlying systemic or structural issues that are causing your problems. Be aware that it takes several weeks for the perineal muscles to show improvement when doing the Kegel exercises.

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