Prostate Exercise for Men's Health and Sexual Stamina

Prostate exercise strengthens the prostate and helps cleanse it of toxins by increasing blood flow through it. After all, the prostate is both a gland that secretes seminal fluids and a muscle that pumps it out for our pleasure (designed with the intent of being successful in procreation). The prostate also removes toxins, protecting sperm and enhancing the chance of impregnating. So exercising the prostate makes good sense.

In fact, the prostate has 10 amazing functions! It is worth reading about if you are serious about creating a healthy life and a healthy prostate, visit my page about the prostate's functions.

An added bonus of prostate exercise it is that it helps you control ejaculation and the duration and strength of your erections. Nice bonuses. Sign me up!

Prostate exercise happens by engaging your pubococcygeus or PC muscle. Kegel exercises or pelvic floor exercises are the name used for both men and women to strengthen the PC muscle. It stretches from the pubic bone to the tailbone, supporting the inner organs of the pelvic area and the function of the sphincter muscles (anal and bladder sphincters). In men, kegel exercises also help to squeeze the prostate gland allowing more blood to flow through it, helping to cleanse it.



That’s why kegel or prostate exercises for men are recommended for treating prostate conditions like enlargement from benign prostatic hyperplasia (BPH) and prostatitis, or inflammation of the prostate. Prostate exercise can also be used for treating urinary incontinence because these kegel exercises strengthen the bladder sphincter.


For women reading this, kegel exercises will strengthen your pelvic muscles and organs. As a result it will heighten your sensations during sex. Within two weeks you will be able to squeeze tight your vagina muscles. I will leave it to you to imagine the pleasurable benefits of this skill for you and your partner!


Do you know how to squeeze your PC muscle? Just squeeze your stop-pee (and stop-pooh) muscle next time you are urinating to stop the flow completely. That’s prostate exercise - it`s real simple. Squeeze your PC muscle. Just tighten all the muscles around the scrotum and anus. It automatically engages the prostate and you are on your way.

You can now do prostate exercise several times a day anywhere: while sitting, driving, walking, talking, or now while you are reading this website! Squeeze, hold, release. That’s it. The world’s easiest exercise and perhaps also the most beneficial! And only you know you are doing it!

To get the most benefit from it, you need to do sets. You can vary:

  • the speed of the squeezes from slow to fast,
  • the duration of the holding time,
  • the number of repetitions, and
  • the number of times during the day you do sets.


How to Do Prostate Exercises

Beginner Level:

  1. Breathe deeply while doing the exercises, remembering to clench only the PC muscle.
  2. Squeeze and release quickly 10 times. Do 3 reps with a 10-second break between them.
  3. Squeeze and hold for 10 seconds. Do 3 reps with a 10-second break between them.
  4. You’ve just done one set. Repeat for a total of 3 sets for the day.
  5. Repeat this process every day for 1 to 2 weeks.


Intermediate Level:

  1. Breathe deeply while doing the exercises, remembering to clench only the PC muscle.
  2. Squeeze and release quickly 20 times. Do 3 reps with a 10-second break between them.
  3. Squeeze and hold for 20 seconds. Do 3 reps with a 10-second break between them.
  4. You’ve just done one set. Repeat for a total of 3 sets for the day.
  5. Repeat this process every day for 1 to 2 weeks.


Advanced Level:

  1. Breathe deeply while doing the exercises remembering to clench only the PC muscle.
  2. Squeeze and release quickly 30 times. Do 3 reps with a 10-second break between them.
  3. Squeeze and hold for 30 seconds. Do 3 reps with a 10-second break between them.
  4. You’ve just done one set. Repeat for a total of 3 sets for the day.
  5. You can do a mix-up: squeeze 30 then hold one for 30 seconds.
  6. Repeat this process every day for 1 to 2 weeks.


Master Level:

  1. This is a whole body exercise that strongly squeezes your prostate and stomach muscles at the same time. The breathing is advanced yogic breathing.
  2. Breathe deeply, ideally in and out through the nose while doing the exercises.
  3. You are going to squeeze not only the prostate with PC contractions but the whole body at the same time and in particular the stomach muscles.
  4. Bend your legs into a semi crouch, legs hip width apart, hands leaning on your knees, arms straight, fingers splayed downwards.
  5. Arch your back upwards like a cat, bum out and up, small of the back arched head up while
  6. Breathing in deeply through the nose.
  7. Then, come upwards into a quarter crouch, with knees still bent a bit. Your back then bends a bit into a concave rounded position, as hands move up to mid-thigh level, arms straight, head downwards.
  8. Breathe out powerfully through your nose from the base of your diaphragm.
  9. Clench your PC muscle and at the same time lift it upwards and pretend there is a lemon inside your tummy and squeeze all the juice out of it pulling your tummy deeply inwards towards your spine.
  10. Tighten (contract) every muscle in your body while pulling up on your kneecap muscles, thigh muscles engaged, and holding all the squeezes, energy moving upwards.
  11. Hold for 10 seconds then release back down to the start position (see Step 3). Breathe in through the nose and repeat Steps 3 to 10 of the exercise.

Note: If your stomach muscles are not strong already, then 10 reps is way too many. Not that you won’t be able to do them, but 2-4 hours later your stomach will be in agony. Start with 3 reps and work your way up to 10 over a couple of weeks.


Remember to do your prostate exercises every day. These are especially easy to do when you are waiting at traffic lights or watching TV. Put those down times to good use and your prostate will sing its praises!

Try something extremely pleasurable and good for the prostate - prostate massage! Visit the link below to find out why it's so good for you.

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Here's a simple app for your smartphone that will help help you do your kegel exercises: www.kegelaerobics.com


Go from Prostate Exercise to the benefits of Prostate Massage






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I like to share them and the answers I provide so others can benefit too.

Your email is kept completely confidential. If you want to be notified when the question is answered, please make sure to add your email address. I don't collect or store these emails after they are used to send you your answer, and they are not posted with your question.

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The Prostate Massage Manual…

by the author of this website

Prostate Massagers for a
Healthy Prostate


• Sonic Pulsations

Prostate massagers are the safe, modern way to reap the benefits of what used to be done routinely by doctors and urologists to improve blood flow and circulation and to remove toxins from the prostate gland.

This prostate massage device uses sonic pulsations to do the same thing in a fraction of the time and is actually the superior way to do this health practice.

The Prostate Health Center makes these prostate massage devices. They are inexpensive, guaranteed and you can try them for 60 days risk free. See why so many men have benefited from them for their prostate condition.

2 Minute Massager at Sonic Speed!




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• Pro-State Prostate Massage Device




This is by far the best prostate massager to use if you have more time to relax and enjoy the benefits and pleasure of a prostate massage. It is also ideal if you want to combine the prostate massage benefits with erotic sexual stimulation. The choice is yours in how you want to use it.

Pro-State Prostate Massage Device

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Prostate Cradle
Here's a great yet simple external prostate massager:




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Healthy Prostate:
The Extensive Guide To Prevent and Heal Prostate Problems Including Prostate Cancer, BPH Enlarged Prostate and Prostatitis


Written by Ronald M Bazar,
~BCom, McGill University
~MBA, Harvard University
~the author of this website.

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