Muscles that Control Your Balls

By: SoFocused (w/ Good Looking Loser)

Did you know that your testicles have muscles?

Neither did I.

diagram of cremaster muscles Click to Enlarge

... and, just like you-

I touch my balls once every 42 minutes.

The most neglected muscles in your body are not your neck muscles, they're not your inner abdominal muscle.

It's not even your PC muscles that you can significantly strengthen with kegels.

It's your cremaster.

Sometimes refered to as "Cream-ster" muscles.

“Cremaster” comes from the Greek verb κρεμάννυμι, meaning "I hang.”

Yes, this is the muscle that covers your balls.

It's function is to move your balls up and down.

Technically you have two cremaster muscles, one for each ball. The muscles begin at each of your internal obliques. But to keep things simple for now, it can be viewed as one “paired” muscle covering your balls.


Often your cremaster contracts automatically during sexual arousal or in response to different temperatures. It helps to “protect” your balls, and it keeps them warm or cool at different times.

It's like your brain. For your balls.

Here's what's important for our purposes: even though it contracts automatically sometimes, it's also a voluntary muscle. You can work it out. You can strengthen it. You can contract it voluntarily.

It's even possible for you to raise your balls up and down as an act of will by doing cremaster contractions.

(see video below!)

Just like you can move your dick up and down as an act of will by doing kegels.

For a more in-depth look at the cremaster muscle, have a look at these clinical studies-

Why would you want this skill?

Here are a few reasons-


stomach vacuum exerciseLocate your Cremaster Muscle by doing stomach vacuums. Seated or standing.

You have to get a feel for where this muscle is located before you develop a routine for working it out.

Here's a good way to find it-

Lay flat on your back and get relaxed. Start to flex and suck in your lowest abdominal muscles.  Flex and suck them inward, toward your spine. As if you're doing a stomach vacuum. Flex all the way in as far as you can go. Then release.

Your balls will raise inside your sack each time you flex inward.

They will drop back down each time you release.

Some guys will feel the raising inside right away. These guys probably have more developed obliques and lower abdominals. If you don't feel it, you can still be convinced that it's working by keeping your fingers on your balls. You should feel slight movement across your fingers when you flex in. Keep trying until you get some movement.

If it helps, imagine that there's a cord inside of you. The cord attaches from your lowest abdominals to your balls. So each time you flex and suck in your abdominals, the cord is pulling up your balls.

Since it's your first time, you'll probably only get a small movement, if any.

When did it for the first time, I barely noticed it. It was only in my right side. My left side didn't work. It's only been a few weeks now of practicing and I can already raise both of them almost half an inch up and down.

The best way to describe how it feels is like a smooth “rolling” sensation up and down, inside your sack. Eventually you want to be able to do them standing. It will be a bit harder than laying down because your ball weight will be working against you. But it's better to train the muscle that way. Eventually you should be able to see them clearly raising and dropping.

Once you figure out what you are doing and practice, you can literally can decide when you balls are to rise and when they are to drop.

Check it out-

(it's literally like an elevator for your balls)

Keep in mind that you can get much better than this if you train consistently over time.

Eventually, you want to get to the point where you've isolated your cremaster using little or no assistance from your abdominal muscles.

In isolating your cremaster, it's also important to NOT do a kegel squeeze simultaneously. Mentally focus on your cremaster. Keep your PC relaxed. A cremaster contraction is a completely different movement than a kegel. You are moving only your balls up and down. Your dick should not be moving.

There might be a bit of a learning curve if you cremaster muscles are weak.


Once you've isolated and gained a bit of control over your cremaster, you CAN combine it with kegels for some cool effects.

You can raise your balls all the way up and then add a kegel to raise your dick up too, or vice versa. The result is that it looks like you're moving everything up at once. Like your whole package has a mind of its own. Or you can alternate kegels and cremasters: balls up then down (cremaster), then dick up and down (kegel), repeat, etc. Alternate again and again really fast, tell your girl she's looking at the world's best cock.   wink



Remember that this is a different muscle than your PC.

You can do kegels without moving your balls and you can do cremaster contractions without moving your dick. I've found that it's much more taxing to try to do a hundred cremaster contractions than it is to do a hundred kegels.

Here are a couple of different routines I've experimented with. They're working great so far. There's no information online about workout routines for this muscle, but here's what's worked for me.

Quick Pulls (helps build speed)

First. Standing up, I do QUICK contractions and releases, over and over again. I'll do them until I can't anymore (meaning until I feel no movement). I'll take the next day off. Even though I don't experience any soreness, I take a day off just to be sure that the muscle can grow overnight. Again, I've been doing this only for three weeks and I can already contract much more quickly and powerfully than when I started.

Elevators (helps build higher movement)

Second. Standing up, I'll contract to various degrees. Meaning I'll raise them a bit, pause and hold, then raise them higher, pause and hold, then raise them even higher. I'll raise until I can't go any higher, then drop. Then repeat. Like an elevator stopping at different floors. I'll do it until I feel no movement.

These cremaster routines are by no means the only exercises you can do.

Just learn to find and feel your cremaster muscles and see what works for you. If you discover something that is particularly effective or find some additional benefits, by all means - share that with us below.