BananaUpPRIVATE WELLNESS TRACKER

Erect Kegels

Pelvic Floor

Practise a gentle pelvic-floor contraction and full release during an erection.

Erect Kegels, relaxed starting positionErect Kegels, highlighted pelvic-floor area during a gentle internal lift
Left: relaxed. Right: a gentle internal pelvic-floor lift. Keep hands and hips still.
Difficulty
Standard
Target
5 reps

Method

  1. Choose a comfortable position and relax your belly, buttocks and thighs.
  2. Gently contract the pelvic floor and notice a slight lift. Do not move it with your hands.
  3. Release completely each time. Start with up to five gentle repetitions and stop before fatigue.

Caution

Do not clench continuously or add weights. Stop immediately if you feel pain. Also stop for numbness, discoloration, swelling or bruising. Seek medical advice if symptoms persist.

Related columns

ColumnsPelvic-Floor Training for Men: The Basics and How to Continue

Related habits

Trackable habitsPelvic Floor BasicTrackable habitsPelvic Floor Longer HoldsTrackable habitsQuick Contractions

What to do next

Compare the idea with your own day-to-day records.

Add this habit