CLAIM:
Consuming beetroot juice, improving lifestyle, performing Kegel exercises, and following regular weight training with adequate protein intake (around 1.5 g per kg of body weight) can improve sexual stamina, help men achieve stronger erections, and provide better control over ejaculation.
FACT:
Research suggests that pelvic floor (Kegel) exercises can help improve erectile function and ejaculation control in some men by strengthening the muscles involved in erections and ejaculation. Clinical studies have shown that a significant proportion of men with erectile dysfunction experienced improved or restored erectile function after regular pelvic floor training. However, men with persistent symptoms should consult a doctor, as erectile dysfunction can also be linked to underlying health conditions.
In a viral Instagram reel posted by doctor and influencer Yokesh Arul, who has over 1 million followers on the platform, Kegel exercises are promoted as a solution for improving sexual stamina and erections. In the reel, Arul presents the advice through a humorous skit that revolves around a conversation between a couple experiencing intimacy issues.
The reel begins with a woman complaining to her partner while getting close to him. “Dude, every time your stomach comes in the middle,” she says, expressing frustration. The man replies, “I am trying.” The woman responds bluntly, “I don't want to do it.”
At this point, Arul enters the scene and addresses the man, saying, “Come on, son. I will increase your stamina.” The man immediately asks, “First, tell me about stamina.” Arul then hands him a glass and says, “Hold this.” Confused, the man asks, “What is this?” Arul replies, “This is beetroot juice. Now you have to do Kegel’s exercises.” He goes on to claim that these exercises can help with “stronger erection, better control over ejaculation and even support better erectile dysfunction.”
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Later in the reel, the man says, “Now I am going on a date.” Arul stops him and advises, “Bro, wait. Go, at least reduce your stomach. Or else it will come in the middle.” When the man asks what he should do, Arul recommends “regular weight training and protein intake, at least 1.5 gm per kg body weight.”
The reel has amassed around 6.88 lakh views, along with 6,555 likes and 4,034 shares, drawing significant attention to the claims about Kegel exercises and sexual health.
What are Kegel exercises?
According to the Cleveland Clinic, “Kegel exercises (often shortened to Kegels) are exercises that strengthen your pelvic floor muscles.” These muscles help control urinary and bowel functions and are also involved in sexual function.
The organisation explains that these muscles support organs in the lower abdomen. “Your pelvic floor muscles, along with other tissues, stretch from your tailbone in the back to your pubic bone in the front. They support your bladder and bowels. Your urethra (where pee leaves your body) and rectum (where poop leaves your body) pass through the muscles and tissues of your pelvic floor.” In men, strengthening these muscles may help improve control over urination and ejaculation and support erectile function in certain cases.
The first step is identifying the correct muscles. According to the Mayo Clinic, “To find your pelvic floor muscles, tighten the muscles that you use to keep from passing gas or to stop urinating midstream.” These actions engage the pelvic floor muscles. Once these muscles are identified, the exercises can be performed in almost any position.
The clinic recommends starting slowly and focusing on proper technique. “Tighten your pelvic floor muscles. Squeeze them for three seconds, and then relax for three seconds.” Beginners may find it easiest to practise while lying down before progressing to sitting or standing positions.
It is also important to isolate the correct muscles. The Mayo Clinic advises that people should avoid tightening their stomach, thigh, or buttock muscles and should continue breathing normally during the exercise.
For consistent results, the exercises need to be done regularly. “Aim for at least three sets a day,” the clinic recommends. Each set can gradually be increased to 10 to 15 repetitions, and they can be performed in different positions - lying down, sitting, or standing. Health professionals may also provide personalised exercise plans depending on individual needs.
Do Kegel exercises help men achieve better erections and control ejaculation?
Erectile dysfunction (ED), the inability to achieve or maintain an erection sufficient for sexual activity, is a common condition affecting many men. It can occur for a variety of reasons, including physical conditions such as heart disease, diabetes, obesity, and low testosterone levels. Psychological factors, nerve damage, hormonal fluctuations, and problems related to blood flow can also contribute to the condition.
While some medications are widely used to treat ED, experts note that lifestyle changes and certain exercises may also help in some cases.
One approach that has received attention is pelvic floor muscle training, commonly known as Kegel exercises. A clinical study involving 55 men with erectile dysfunction examined whether strengthening the pelvic floor muscles could improve erectile function.
According to the study, “Fifty-five men with erectile dysfunction (median age 59.2 years; range 22–78 years) were enrolled from a local urology clinic.” Participants were divided into two groups. Twenty-eight men were assigned to an intervention group that performed pelvic floor exercises, received biofeedback training, and were advised on lifestyle changes. The remaining 27 participants formed the control group and were given lifestyle advice alone.
Researchers assessed erectile function at the start of the study and again after three and six months using several measures, including the International Index of Erectile Function (IIEF). The findings showed notable improvements among those performing the exercises.
The study reported that “men in the intervention group showed significant mean increases in the erectile function domain of the IIEF.” Improvements were also observed in pelvic muscle strength. After six months, the results showed that 22 participants (40%) regained normal erectile function, while 19 participants (34.5%) experienced noticeable improvement. However, 14 participants (25.5%) did not show improvement.
The researchers concluded that “pelvic floor muscle exercises and biofeedback are an effective treatment for men with erectile dysfunction.”
Similar results have been reported in other research. A study conducted at the University of the West of England found that pelvic floor exercises helped 40 per cent of men with erectile dysfunction regain normal erectile function, while an additional 33.5 per cent experienced significant improvement.
Kegel exercises work by strengthening the pelvic floor muscles, particularly the bulbocavernosus muscle, which plays an important role in male sexual function. This muscle performs several key functions: it allows the penis to fill with blood during an erection, helps pump semen during ejaculation, and assists in emptying the urethra after urination.
Because of these functions, strengthening pelvic floor muscles may provide additional benefits beyond erectile function. Pelvic floor training has been associated with improvements such as reduced urinary or bowel incontinence, decreased dribbling after urination, and, in some cases, enhanced sexual satisfaction.
Although Kegel exercises are often associated with women, especially during pregnancy and postpartum recovery, these exercises can benefit men as well. Like any other muscle group in the body, pelvic floor muscles can weaken over time and may benefit from regular strengthening exercises.
However, healthcare professionals advise that people experiencing persistent erectile dysfunction should consult a doctor, as ED may sometimes be an early sign of underlying health conditions such as cardiovascular disease or diabetes.
This story is done in collaboration with First Check, which is the health journalism vertical of DataLEADS