Find the muscle you'd use to stop your urine mid-stream or to hold in gas. Squeeze and lift it for three to five seconds, then relax it fully for the same amount of time. Do around ten repetitions, a few times a day, keeping your stomach, glutes, and breathing relaxed the whole time. Done consistently, that's the whole exercise.

Common mistakes to avoid

• Clenching everything else. If your abs, glutes, and thighs are tightening, you're not isolating the right muscle.
• Holding your breath. Keep breathing normally.
• Never fully relaxing. The release matters as much as the squeeze.
• Doing them mid-stream regularly. Use the stop-the-stream trick only to find the muscle, not as your routine.

How long until it helps?

Think in weeks, not days. Many men find consistent daily practice supports better bladder control and fewer leftover drips over time. If you're unsure you're doing them right, a pelvic floor physical therapist or your doctor can help.

For the full walkthrough, read Kegels and Pelvic Floor Exercises for Men: Do They Help?.

The Confident Male team writes for men who want straight answers about managing BPH and post-void dribble without clinical jargon or products that make you feel like a patient. Questions? Email support@beaconfidentmale.com.