Step 01
Answer a minute of questions
Your age, how long you’ve trained, what you’re working on. The plan that comes back is built around those answers rather than a generic list of reps.
Most men who start kegel exercises squeeze the wrong muscle, and nothing tells them they’re wrong. There’s no movement to watch and no ache the next day. So the work starts with finding the right muscle and feeling one clean rep, then seven exercises in an order that actually builds something. Ten minutes a day, and nothing else.
Get your kegel planA kegel is a squeeze of the pelvic floor, the sling of muscle that runs from your pubic bone to your tailbone. It supports the bladder and bowel, and it fires during orgasm. Kegels for men train that sling the way a curl trains a bicep: contract, hold, release, repeat.
Clinically it’s the pelvic diaphragm, and the tone you’re building is called puborectalis tone. It works alongside two smaller muscles at the base of the penis that handle blood flow and the ejaculatory reflex. You can’t see any of them work. That’s most of the reason men train them wrong for months, and why the app’s version is guided by audio: something else counts the holds, so you can pay attention to what you’re squeezing.
The pelvic floor is the muscle you’d use to stop yourself going to the toilet, or to lift your penis slightly without using your hands. Find it once, deliberately, and you won’t have to guess again.
If nothing moves at all, that’s a starting point, not a problem. The muscle is there. What’s missing is the connection to it, and that comes back faster than you’d expect. Once you can feel one clean rep, the seven exercises below are what you do with it.
Knowing the technique is one thing. The app runs the six weeks around it — the plan, the daily session, and the counting.
Step 01
Your age, how long you’ve trained, what you’re working on. The plan that comes back is built around those answers rather than a generic list of reps.
Step 02
Guided audio sessions with the holds and the rests counted out for you, and a reminder at the same time each day. Week four is where men quietly stop — that’s what the reminder is for.
Step 03
The work gets harder as you go: short holds first, then the strong squeeze you can actually use. Most men notice a difference within the first four weeks.
Every exercise below is yours to take. What the plan adds is the order, the count and the reminder — so week four looks like week one instead of the week you stopped.
Strength is only half of it. The pelvic floor also has to relax on command and fire at the right moment, and those are separate skills — which is why the best kegel exercises for men are a progression rather than one movement repeated. Learn them in this order and each one sets up the next. Six in ten men report a significant improvement after six weeks of practice.
Ten minutes a day is not much. Six weeks of it is the whole difference.
The pelvic floor is voluntary muscle. It answers to training the same way the rest of your body does, and it does more jobs than most men realise.
Same class of muscle as your biceps. Load makes it stronger, neglect makes it weaker. Sedentary work, age and weight all pull the wrong way.
Those contractions you feel at orgasm come from this group. Train them and the reflex becomes something you can influence instead of something that happens to you.
These muscles support blood flow to the groin, which is why the research on them covers erection quality and orgasm intensity, not just endurance.
A pelvic floor that can’t let go causes problems of its own, and hard training with no release builds exactly that. Training both directions is what separates a routine from a rep count.
The squeeze was never the hard part. Six weeks of it is, and that’s the part the program carries.
From a survey of The Coach users who finished their first four weeks:
Unedited reviews from the App Store and Google Play:
“The kegel exercises are easy to follow and every day, it has a great guide to what you need to do for the day. It not only helps improve your sexual health, but your physical and mental health as well.”
“The kegel exercises and timer make it a serious workout that you want to do and it helps!”
“The progressive escalation in the exercises and the clear explanations have allowed me to progress rapidly. I highly recommend this for general pelvic health as well.”
“I’ve used Kegel apps before but none explained the reasoning and how to use the kegel exercise as clearly as The Coach app.”
Same muscle, same ten minutes a day. A minute of questions sets your starting point, and the app takes it from there.
We built this with urologists and pelvic-floor physiotherapists — the clinicians who treat these muscles for a living.
Dr. Justin Houman
MD, UCLA-trained urologist and male reproductive specialist focusing on sexual health.
Dr. Susie Gronski
Licensed physical therapist, certified sexuality counselor, and founder of a men's pelvic health clinic.
Cameron Fraser
Australia's leading men's sex coach, specializing in male sexual wellness and performance.
Dr. Amy Pearlman
Board-certified urologist specializing in male sexual wellness, performance, and hormonal health.
Gerard Greene
Specialist men's health physiotherapist and senior lecturer at Coventry University.
Natalie Goldberg
Certified sex and family therapist dedicated to improving intimate relationships and personal well-being.
Dr. Paula Hall
Accredited sexual and relationship psychotherapist, registered with leading professional bodies in psychotherapy.
Dr. Justin Lehmiller
PhD in social psychology and senior research fellow at the Kinsey Institute.
One contraction of the pelvic floor: squeeze, hold, release. That’s the whole movement. No equipment, nothing visible from the outside, which is why it can be done anywhere. It takes its name from Arnold Kegel, the American gynaecologist who first documented it. If you want the muscle group itself rather than the movement, see pelvic floor exercises for men.
Ten minutes a day. The program in the app runs six weeks, which is roughly the minimum for any muscle to meaningfully change — pelvic floor included. Keep going after that and it keeps improving; stop and it fades.
Find the muscle first; the stop test and the lift test above take a minute between them. Then one rep: squeeze only the pelvic floor, hold for three seconds, release all the way. Your stomach, glutes and thighs stay still, and you keep breathing. That’s how to do kegel exercises — the whole movement. Everything after it is a variation: longer holds, faster reps, standing instead of lying down.
If your abs, glutes or thighs tense up, or you catch yourself holding your breath, you’re recruiting the wrong muscles. A correct rep is almost invisible from the outside. Put a hand on your stomach and check.
Yes, and it’s a common mistake. Clenching out of habit builds pelvic tension and fatigue, and can leave you with a hair-trigger reflex — the opposite of what you’re training for. Strong squeezes are for the moments that need them. And if you feel pain rather than fatigue — in the pelvis, the perineum or the genitals — stop and get it looked at. That’s a pelvic health physiotherapist’s job, not an app’s.
Yes, and that’s most of the appeal, because nobody can tell. Learn the movement lying down first though — it’s much easier to isolate the muscle when you’re not also holding yourself upright.
They’re one of four pillars behind it, alongside relaxation, breathing and arousal control — all four are what our Last Longer program puts together over eight weeks. Kegels are the physical foundation the rest sits on. If you want the condition itself rather than the training, start with premature ejaculation.
The guided sessions count for you and scale as you get stronger, which is most of the reason to use them. Training on your own, the thing to watch isn’t the rep count but the quality of the release: half as many, fully released, beats twice as many half-finished.
It’s ordinary muscle, so yes — with one condition attached. What decides the outcome is whether you’re contracting the right thing and releasing it fully. Most men who feel nothing after a few weeks were recruiting their abs or glutes instead — which is why the first session is about finding the muscle, not working it.
The opposite movement. Instead of lifting and squeezing, you lengthen and let go. It matters because a pelvic floor that can’t relax causes as much trouble as a weak one, and men who only ever train in one direction tend to end up tight rather than strong. Both directions belong in a routine.
They are part of the picture. Two of the muscles at the base of the penis help hold blood in place, which is why pelvic floor work appears in our Keep It Hard program as well as in Last Longer. On its own it isn’t a treatment for anything — it is the physical foundation the rest of the work sits on. For the condition and its causes, see erectile dysfunction.
Yes. You can cancel anytime from your account settings — no questions asked, no retention calls.
The six-week Kegel program: a guided audio session of about ten minutes a day, the holds and the rests counted for you, reminders so the habit survives week four, and the rest of The Coach’s male-health programs alongside it. The app is paid.
No. The pelvic floor needs nothing but your own body and somewhere to sit or lie down, which is why this training travels so well. What the program adds is the timing, the schedule and the progression — not hardware.
Two ways. Email support@the.coach and a real person on our team gets back to you — usually within a day. Or open the app, go to the Today tab, tap your profile, and hit Support. Both land with the same people.
