It depends on what's causing your symptoms. Kegel exercises have strong evidence for helping men recover urinary control after prostate surgery, and moderate evidence for urge incontinence. But they don't shrink an enlarged prostate or relieve the physical blockage behind most BPH symptoms, so for a weak stream or nocturia caused by BPH, don't expect Kegels alone to fix it.
What Are Kegel Exercises, Exactly?
Kegel exercises strengthen the pelvic floor: the muscles that support your bladder and bowel, and that you use to control the flow of urine. In men, these muscles sit between the base of the penis and the anus (the perineum). Strengthening them can improve bladder control and, in some cases, sexual function, though the effect depends heavily on why you're having symptoms in the first place.
What the Research Actually Shows
The evidence isn't the same across every use case: this is one of those topics where the honest answer is "it depends":
- After prostate surgery (radical prostatectomy): This is where the evidence is strongest. Multiple studies show pelvic floor training speeds up the return of urinary continence after surgery, compared to no training.
- Urge incontinence / overactive bladder: Moderate evidence of benefit: Kegels can reduce leakage episodes, though results are more modest than for post-surgery recovery.
- BPH-related nocturia or weak stream: Limited evidence of direct benefit. If your symptoms come from a physically enlarged prostate blocking urine flow, strengthening the pelvic floor doesn't address that blockage. See our BPH guide for what actually helps that mechanism.
- Erectile function: Some smaller studies suggest a modest benefit, since the same muscles contribute to maintaining erections, though this evidence is less robust than the incontinence findings.
How to Find the Right Muscles
The most common method: next time you urinate, try to stop the stream partway through. The muscles that do that are your pelvic floor. Use this only once or twice to identify the muscles; doing it regularly as your actual exercise routine can interfere with fully emptying your bladder over time. Once you know which muscles they are, practice contracting them without urinating.
Step-by-Step Kegel Routine for Men
- Empty your bladder first.
- Contract the pelvic floor muscles for 3-5 seconds, as if trying to stop gas or hold in urine.
- Relax fully for the same length of time.
- Repeat 10-15 times per session.
- Do 2-3 sessions per day.
- As it gets easier, gradually increase the hold time toward 8-10 seconds.
You can do these lying down, sitting, or standing; and, unlike many exercises, no one can tell you're doing them.
How Long Until You See Results
Most studies show measurable improvement after 4-6 weeks of consistent daily practice, with continued gains up to around 3 months. As with any muscle training, consistency matters more than intensity: doing a proper routine daily beats doing an intense session occasionally.
Common Mistakes
- Holding your breath or tensing your abdomen, thighs, or buttocks instead of isolating the pelvic floor
- Using the "stop the stream" technique as a regular exercise rather than just a one-time way to find the muscles
- Inconsistency: sporadic practice produces sporadic (or no) results
- Expecting them to fix an obstruction-based problem like BPH-related blockage, which they aren't designed to address
When Kegels Won't Be Enough
If your main symptoms are a weak stream, frequent nighttime urination, or a sense of incomplete emptying (and you haven't had prostate surgery), the cause is more likely a physical one (commonly BPH) that pelvic floor exercises won't resolve. See our guide to the causes of weak urine flow for a fuller picture of what to check with your doctor.
When to See a Doctor
- Symptoms don't improve after 8-12 weeks of consistent Kegel practice
- You're not sure whether you're contracting the right muscles
- Leakage or urgency is significant enough to affect daily life
- You have pain, blood in urine, or other symptoms alongside urinary changes
Frequently asked questions
Do Kegel exercises help with an enlarged prostate?
Not directly. Kegels don't shrink the prostate or relieve the physical blockage that causes most BPH symptoms. Where they do help is with urge incontinence and leakage that can accompany BPH, and especially with incontinence recovery after prostate surgery, where the evidence is much stronger.
How do I find the right muscles for Kegel exercises?
The classic method: next time you urinate, try to stop the stream partway through. The muscles you use to do that are your pelvic floor muscles. Do this only once or twice to identify them. Regularly stopping and starting your urine stream as an exercise habit can actually cause problems with bladder emptying.
How long does it take to see results from Kegel exercises?
Most studies show measurable improvement after 4-6 weeks of consistent daily practice, with continued gains up to around 3 months. Like any muscle training, results depend on doing the exercises correctly and consistently: sporadic effort produces sporadic results.
Can Kegel exercises help with erectile function?
Some research suggests pelvic floor exercises may modestly improve erectile function, since the same muscles play a role in maintaining erections. The evidence here is smaller in scale than for incontinence, but the exercises are low-risk, so many clinicians consider it a reasonable add-on rather than a primary erectile dysfunction treatment.
Are Kegel exercises useful after prostate surgery?
Yes. This is where the evidence is strongest. Multiple studies show men who do pelvic floor exercises before and after prostate removal surgery (prostatectomy) regain urinary continence faster than those who don't. Many surgeons recommend starting before surgery when possible.
Sources
- Urology Care Foundation: "Pelvic Floor Muscle (Kegel) Exercises"
- NIH/National Institute of Diabetes and Digestive and Kidney Diseases: "Kegel Exercises"
- Mayo Clinic: "Kegel Exercises for Men"
- American Urological Association: "BPH Guideline" (2023)
Medical disclaimer: The Prostate Post is an independent publication. Our content is for informational purposes only and is not medical advice, diagnosis, or treatment. Always talk to your doctor about urinary symptoms, especially before or after prostate surgery, to get guidance tailored to your specific situation. Statements about dietary supplements have not been evaluated by the Food and Drug Administration; supplements are not intended to diagnose, treat, cure, or prevent any disease.