What Your Pelvic Floor Actually Does
A short tour of the muscles you are about to train, what they do all day, and why they respond to exercise like any other muscle group.
Learn
Learn about pelvic floor training.
Browse the complete KegelPro article library.
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Basics
Find the Muscle First
Before you train anything, you need to be certain you are contracting the right thing. Here are three self-checks, in the order you should try them.
How a KegelPro Session Works
Every session is built from six movement types. Here is what each one trains, why it is in the order it is in, and what you should feel.
How the Program Progresses
Twenty-five levels, four phases, and a set of rules about what is allowed to get harder and when.
What the Research Actually Shows
An honest read of the evidence behind pelvic floor training for men, including the parts that are weak, contested, or negative.
Technique
Breathing and Posture
Why every session starts with breathing, how the diaphragm and the pelvic floor work together, and what to do with the rest of your body while you train.
The Nine Mistakes That Waste Your Training
Most people who get nothing out of pelvic floor training are not lazy. They are doing something specific and fixable wrong.
Reverse Kegels: Why Letting Go Is Half the Job
Every KegelPro session ends with a release exercise, from level one. This is the reason, and it is the most important article in this library.
Fast and Slow: Two Different Skills
Quick flicks and long holds are not two intensities of the same exercise. They train different capabilities, and you need both.
The Knack: Using It When It Counts
Training in a quiet room is the easy part. These are the skills that carry the work into the rest of your day.
Recovery
Red Flags: When to Stop and See a Doctor
The short version: pelvic floor training should never hurt, and some symptoms need a clinician rather than an exercise app. Here is the list, kept plain.
Training Around Prostate Surgery
If you have had prostate surgery, have one scheduled, or are recovering now, this article is about how to think about pelvic floor training in that context. The first step is always the same: talk to your clinician.
When to Back Off
Rest days, deloads and the limits built into the program. More work is not the lever you think it is.
When Tension Is the Problem, Not Weakness
Not every pelvic floor needs strengthening. For some men, the standard advice to do more Kegels is the worst thing they could follow.
Lifestyle
Consistency Beats Intensity
Adherence is the thing that decides whether this works for you. Not effort, not clever programming. Here is how to build a routine that survives a bad month.
What to Expect, and When
A realistic timeline, what changes first, and why nobody can tell you how this will go for you specifically.
Bladder and Bowel Habits That Support Your Training
Training is one input. What you do the rest of the day is another, and some ordinary habits work directly against the muscle you are building.
Training This Alongside the Gym
If you already lift, run or ride, here is how pelvic floor work fits with the rest of your training, and the one thing not to do.
Myths
Seven Myths Worth Unlearning
Most of what circulates about Kegels for men is wrong in a specific, correctable way. Here is the short list.
Devices, Gadgets and How to Read the Marketing
A guide to being appropriately skeptical, including about us.