Kegel Exercise Timer

What are Kegel exercises?

Kegel exercises strengthen the pelvic floor muscles that support the bladder, bowel, and sexual function. These muscles can weaken due to aging, surgery, obesity, or chronic straining.

Named after Dr. Arnold Kegel who developed them in the 1940s, these exercises involve repeatedly contracting and relaxing the pelvic floor muscles.

Benefits for men

• Improved bladder control and reduced urinary incontinence
• Better bowel control
• Enhanced sexual performance and stronger erections
• Faster recovery after prostate surgery
• Reduced risk of pelvic organ prolapse

How to do Kegel exercises

First, identify the right muscles. The easiest way is to stop urination midstream - the muscles you use are your pelvic floor muscles. Another method is to tighten the muscles that prevent passing gas.

1. Empty your bladder before starting
2. Contract your pelvic floor muscles (like stopping urine flow)
3. Hold the contraction for the specified time
4. Relax completely for the same duration
5. Repeat for the recommended number of reps
6. Breathe normally throughout - don't hold your breath

Tips for best results

• Focus only on pelvic floor muscles - don't tighten abs, thighs, or buttocks
• Breathe freely during exercises
• Start with shorter hold times and gradually increase
• Practice in different positions: lying, sitting, standing
• Be consistent - results typically appear after 4-6 weeks
• Don't overdo it - more isn't always better

Important notes