Dr. Kegel for Men
Pelvic floor training for men: a 12-week plan and free tools
Men have a pelvic floor too. It helps with bladder control, erections and ejaculation, and can be too weak or too tight. Find out which, then pick your goal.
Guides by goal
- Chronic prostatitis (CPPS): why kegels can backfire and what helpsPelvic, perineal or testicle pain can mean a tight pelvic floor, not a weak one. Start with a gentle relax-first routine and reverse kegels. See a doctor first.
- Post-void dribbling: how to stop the drip without pads or pillsDripping after you pee? Urethral milking takes about 10 seconds, and a 12-week pelvic floor plan helps long term. See the steps and when to see a doctor.
- Premature ejaculation exercises: a calm, step-by-step 12-week planFinishing sooner than you'd like is common and trainable. Pelvic floor work, stop-start and a 12-week plan, what studies really show and when a doctor helps.
- Reverse kegel exercises for men: a 2-week relax-first planRelax a tight pelvic floor with 8–10 slow breaths, once or twice a day: let it soften and drop, never push. A 2-week start for men and when to see a doctor.
- Erectile dysfunction exercises: what helps and what doesn'tThey can help some men: in a trial of 55 men, 40% had normal erections again at six months. How to do them, a 12-week plan and why to see a doctor first.
- Incontinence after prostatectomy: kegels before and after surgeryLeaking usually improves to near baseline by about 12 months (AUA). Start kegels 4–6 weeks before surgery, then follow a phase-by-phase plan after the catheter.
- Kegels for men: how to do them right, with a 12-week planUnsure you're squeezing the right muscles? Check with a mirror, build to 10–15 reps 3 times a day, follow a week-by-week plan and know when to see a doctor.
Detailed answers
Free tools
5 min · free
Kegel timer
Guided squeeze-and-relax sets with sound and vibration cues.
Open tool →5 min · freeReverse kegel timer
Breath-paced pelvic floor relaxation for tightness and pain.
Open tool →2 min · freeTight or weak?
Find out whether to strengthen or relax your pelvic floor first.
Open tool →1 min · freeAm I doing kegels right?
A 60-second technique check with fixes for common mistakes.
Open tool →4 min · freePelvic floor strength self-test
Hold, reps and quick flicks — get a baseline and a starting level.
Open tool →3 min · freeBladder diary
A 3-day diary that stays on your device. Print it for your doctor.
Open tool →2 min · freeLasting longer (PE) self-check
A private check on timing, control and how much it bothers you — with next steps.
Open tool →1 min · freePrintable kegel chart
A one-page 30-day kegel plan and log to tick off every day.
Open tool →Apps, devices and treatments
- Emsella for men: cost, prostate surgery and ED claimsEmsella costs about $199–$700 a session in US clinics (checked Sep 2026). FDA-cleared for male leaking, not ED. Evidence, side effects and what to try first.
- Emsella vs kegels for men: surgery, dribbling, ED, what to try firstEmsella costs about $1,200–$3,000+ per 6-session course (checked Sep 2026). Evidence after prostate surgery, for dribbling and for ED, and what to try first.
- Free kegel apps for men compared: 5 apps, the same 6 criteriaWe checked what 5 kegel apps for men give you free and scored them on the same 6 criteria. Our app, Dr. Kegel for Men, is included and scored the same way.
- INNOVO pelvic floor shorts for men: status and alternativesINNOVO is FDA-cleared for women and its US store has closed to orders (checked Sep 2026). What's known for men, and 4 alternatives from training to Emsella.
- Kegel apps compared: 7 apps scored on the same 6 criteriaWe scored 7 kegel apps on the same 6 criteria: program, technique, clinical input, price, privacy and access. One is ours, scored the same way. See the table.