@surftohealth88 -- I agree that going to a PT is best, but many people can learn to do them by reading and watching good instructional videos. I actually had good insurance but I just was reluctant to go to a PT due to the personal nature of this (yeah, stupid, I know), so I decided to try them first using the YouTube videos and written instructions. I figured I could go to a PT later if I thought I needed to. I found Michelle Kenway's YouTube videos very good. I watched all of them dealing with Kegels for men recovering from proctectomy surgery, and then focused on the latest ones as I found she'd updated some of the details of her recommendations citing the latest research. I did find I had to watch them repeatedly and really practice them to do them correctly. That said, it worked for me. As an aside both pre and post surgery, the subject of Kegels has come up twice when talking to Mayo urologists. Both recommended them. Even though I've never really been incontinent after surgery, when I asked my surgeon at my 1 year appointment how long I should continue them, he said pelvic floor muscle health is important and just keep doing them (forever). That's my plan. Best wishes.