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Men’s kegel starter plan: a printable week and the after-pee squeeze

A one-week starter guide: what your pelvic floor is, how to find it, a short task for each day, and a tracker to tick off. Print it or save it as a PDF.

Pain, tightness, or kegels that made things worse? Start with reverse kegels and the Tight or weak? self-check instead — a tight pelvic floor needs to relax first.

Men’s version · Dr. Kegel

Start in 7 days

In one week you’ll know how to find your pelvic floor, do a correct kegel, and fit 3 short sets into your day.

RegularlyA few minutes every day beats a long session now and then.
Without painKegels shouldn’t hurt. If they do, stop and see a clinician.
With relaxationLet go fully after every squeeze — the release is half the exercise.

What is the pelvic floor?

Your pelvic floor is a “hammock” of muscles at the base of your pelvis, stretched between your pubic bone at the front and your tailbone at the back. It plays a part in bladder control, erections and ejaculation — and gets stronger with training, like any muscle.

  • Supports your bladder and bowel
  • Keeps urine and gas in until you’re ready
  • Helps clear the last drops after you pee
  • Plays a part in erections and ejaculation
Simple diagram: the pelvic floor muscles form a hammock between the pubic bone and the tailbonebladderbowelpubic bonetailboneSide view, simplified
The pelvic floor (the thick curve) holds everything above it, like a hammock.

How to find the right muscles

  1. Imagine stopping gas and the flow of urine at the same time. That squeeze-and-lift is a kegel.
  2. In a mirror, the base of the penis draws in slightly and the testicles lift a little.
  3. Press gently on the skin behind the scrotum (the perineum): you should feel it tighten and lift as you squeeze.

What not to do

  • Don’t practice by stopping your pee mid-flow.
  • Don’t clench your buttocks or thighs.
  • Don’t hold your breath.

Can’t feel anything after a few days? That’s common. A pelvic floor physical therapist can help you find it.

Your first week, day by day

  1. 1–2

    Find it and repeat it

    3 sets a day of 5 squeezes. Hold each for 3 seconds, then relax for 3 seconds. Lying down.

  2. 3–5

    Build up

    3 sets a day of up to 8 squeezes, holding 3–5 seconds and relaxing for the same time. Then 5 quick squeezes. Lying or sitting.

  3. 6

    Use it: the after-pee squeeze

    Your usual 3 sets, plus one firm squeeze after you finish peeing, before you zip up.

  4. 7

    Review

    Your usual 3 sets, then fill in the “after” self-rating in the tracker and compare it with day 1.

Goal by the end of the week: 8 squeezes, 3 times a day — the minimum NICE describes for a pelvic floor training program.

5 beginner mistakes

  1. Squeezing your buttocks, belly or thighs. Keep a hand on each to check they stay soft. Make the squeeze smaller.
  2. Holding your breath. Count out loud during the hold — you can’t hold your breath and talk.
  3. Not relaxing between squeezes. Let go fully and rest for at least as long as you squeezed.
  4. Training by stopping your pee. Stopping the flow once can help you find the muscles, but doing it regularly can stop your bladder emptying fully.
  5. Starting too hard and quitting after a week. Short, easy sets every day beat long sessions now and then. It takes weeks to months to notice change.

Your everyday move

The after-pee squeeze

When you’ve finished peeing, do one firm squeeze behind the scrotum before you zip up. It helps clear the last drops that can otherwise dribble out later.

7-day tracker

Tick a box for each set. Rate yourself before day 1 and after day 7.

DayMorningMiddayEveningNotes
1
2
3
4
5
6
7

Before (day 1)

I can find my pelvic floor: 1 2 3 4 5

Longest hold: ____ seconds

Dribbles or leaks this week: ____

After (day 7)

I can find my pelvic floor: 1 2 3 4 5

Longest hold: ____ seconds

Dribbles or leaks this week: ____

When to see a doctor first

Talk to a doctor or a pelvic floor physical therapist before or instead of training if you have:

  • Pain in the perineum, pelvis or when ejaculating
  • Blood in your urine or semen
  • A weak stream, trouble starting, or not being able to fully empty your bladder
  • Pelvic surgery in the last 3 months
  • Symptoms that started suddenly or are getting worse fast
  • Erection problems that keep happening — sometimes an early sign of heart and blood vessel issues

Urgent: if you have back pain together with numbness around your genitals or anus, or sudden changes in peeing or bowel control, call emergency services now.

General exercise guidance, not a diagnosis or treatment plan. Pending review by our medical consultant.

After day 7

Keep going with the printable 30-day kegel chart, pace your sets with the kegel timer, or take the free quiz for a personal plan. Most men notice changes within a few weeks to a few months of regular practice.

Sources

  1. Quality statement 4: Supervised pelvic floor muscle training — NICE
  2. Kegel exercises for men: Understand the benefits — Mayo Clinic
  3. Kegel exercises for men — Cleveland Clinic
  4. After dribble (post micturition dribble) — patient leaflet — Gloucestershire Hospitals NHS Foundation Trust
  5. Kegel exercises — NIDDK (NIH)