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The Complete Men's Kegel Bible

Stronger starts down there.

A practical e-book system for men who want better pelvic-floor strength, better control, stronger core support, and a clear protocol instead of vague advice.

$39 instant digital access
Get the Kegel Bible — $39 See what is inside

No subscription. No equipment. Built for private, structured training.

12 core Kegel exercises with sets, reps, and cues
10 levels from awareness to advanced control
90 day builder protocol plus starter plans
$38 saved during the launch sale
Why this exists

Most men are told to "just do Kegels." That is not a system.

This guide turns pelvic-floor training into a clear progression: find the right muscles, contract correctly, relax fully, build endurance, add speed, then use it in real movement.

1

You cannot improve what you cannot feel.

Learn the self-tests and body cues that help separate the pelvic floor from abs, glutes, and inner thighs.

2

Strength without release creates problems.

The book includes reverse Kegels, breath coordination, relaxation checks, and warning signs for overtraining.

3

Random reps do not build confidence.

Use starter, beginner, advanced, and maintenance protocols with readiness criteria for each phase.

4

The goal is control in real life.

Progress from basic contractions to breathing, standing, bridges, walking, training, and long-term maintenance.

Inside the e-book

A complete field guide for male pelvic-floor training.

Built for men who want practical instruction, not guesswork. You get anatomy, technique cues, progression logic, protocols, troubleshooting, and long-term maintenance.

Part 01

Find the muscles

Self-tests, body-scan positions, working cues, and mistakes that make men train the wrong muscles.

Part 02

Master the techniques

Basic Kegels, quick flicks, long holds, elevator drills, reverse Kegels, breath work, bridges, and more.

Part 03

Follow the levels

A 10-level path that moves from awareness and isolation into endurance, speed, functional work, and mastery.

Part 04

Use the protocols

7-day starter, 14-day awareness, 30-day beginner build, 90-day advanced builder, and maintenance forever.

Part 05

Measure progress

Benchmarks for control, endurance, relaxation, daily carryover, and whether you are ready to move up.

Part 06

Troubleshoot safely

Guidance for tension, overtraining, continence concerns, sexual-performance goals, and when to involve a clinician.

Visual training reference

The 12 core exercises are mapped for you.

The included exercise system shows positions, breathing cues, sets, reps, target muscles, and how each drill fits the full progression.

  • Start with basic contractions before advanced holds.
  • Train speed, endurance, relaxation, and breath control separately.
  • Use sets and reps without overtraining or straining.
  • Move from floor positions into standing and functional work.
Get the Kegel Bible — $39
The 12 core Kegel exercises reference poster from The Complete Men's Kegel Bible
Included reference poster 12 techniques, breathing guide, and target-muscle map.
What you are buying

Not a list of exercises. A private training system.

Use it to build a base, correct weak technique, and keep a small maintenance routine after the work is done.

S

Stronger core support

Understand how pelvic-floor strength connects with posture, bracing, breathing, and daily movement.

C

Better control

Build the ability to contract, hold, pulse, relax, and coordinate instead of guessing through random reps.

P

Performance confidence

Train the qualities that support stamina, rigidity, control, and confidence without hype or miracle claims.

H

Long-term health habits

Keep a sustainable maintenance plan that supports continence, prostate health awareness, and everyday function.

Launch offer

Get The Complete Men's Kegel Bible today.

The full e-book, protocols, exercise system, benchmarks, and troubleshooting guide are included with one payment. Download it, start at Level 1, and train with structure.

Complete e-book system
12-exercise visual reference
10-level progression
Starter, 30-day, and 90-day plans
Benchmarks and readiness checks
30-day refund window
Before you buy

Clear answers for a private topic.

Is this a physical book?

No. This is a digital e-book, so buyers can access it immediately after WooCommerce checkout.

Is it beginner-friendly?

Yes. It starts with awareness, self-tests, and basic contractions before moving into longer holds, breath coordination, and advanced work.

How fast should I expect results?

The book is structured around progressive practice. Many men feel better awareness quickly, while strength and control require consistent training over weeks.

Is this medical advice?

No. It is educational fitness content. Pain, worsening symptoms, recent surgery, chronic pelvic-pain symptoms, or urinary problems should be handled with a qualified clinician.

Build strength. Unlock confidence. Elevate your life.

Start with your foundation and follow a complete system built for pelvic-floor strength, control, relaxation, and maintenance.

Get the Kegel Bible — $39
Foreword · free sample

The Complete Men's Kegel Bible

The most under-trained muscle in the male body. There is a muscle in your body that you almost certainly cannot find. You have never trained it on purpose. No coach has ever shown you how. No PE class ever programmed it. And yet it controls — directly — your continence, your erectile rigidity, your ejaculatory control, your core stability under load, and how well you recover from prostate surgery if you ever need one. That muscle group is your pelvic floor. The exercises that train it are called Kegels, after the gynaecologist Arnold Kegel who described them in the 1940s. They were originally taught to postpartum women. Men were left out for the next sixty years. That changed when Grace Dorey, a British physiotherapist, ran a randomised controlled trial published in BJU International in 2005. Men with erectile dysfunction were put on a structured pelvic-floor training programme. 40 percent regained normal erectile function. Another 35 percent improved. With no drugs. With no surgery. With nothing but their own muscles, trained correctly, six months in a row. That study has been replicated and extended. The evidence base now covers post-prostatectomy continence recovery, premature ejaculation, chronic pelvic pain syndrome, and the boring-butimportant benefit of not leaking when you sneeze in your fifties. This book is the most thorough field guide to that training that I could put together in a single document. Anatomy, physiology, blood flow, the science of fast-twitch and slow-twitch fibres, every technique I have found in the literature or in the better physical-therapy clinics, a ten-level progression, four protocols (seven day, fourteen day, thirty day, ninety day), troubleshooting for hypertonic floors and post-surgery cases, vetted YouTube channels by working pelvic-floor physiotherapists, and a self-assessment scorecard. Read it once, work it for six months, and you will know more about this part of your body than 99 percent of the men you will ever meet. — Andreas Berndtsson, Gothenburg, 2026

Foundations. The musculature. The science. The reason this works.

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Editorial note

Updated 2026-05-17. Written as an educational Noterad digital guide and reviewed for clarity, safety language, and source quality before publication.

Pelvic-floor symptoms, pain, incontinence, erectile issues, or post-surgery recovery should be discussed with a clinician or pelvic-floor physical therapist before starting a new routine.

Sources

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