5 Exercises Which Can Help Erectile Dysfunction

Are you tired of hearing or seeing the phrase “exercise is good for you”? Well, You should not be. Studies continue to prove that exercise has far-reaching benefits to our overall body. So much so that clinicians are beginning to see exercise as a medicine worthy to be prescribed in specified doses for specific needs.

Exercises Which Can Help Erectile Dysfunction

Speaking about exercise, Claude Bouchard, director of the human genomics laboratory at Pennington Biomedical Research Center in Louisiana, said in a statement to Time Magazine: “There is no pill that comes close to what exercise can do, and if there was one, it would be extremely expensive.” Now that’s profound!

How exercise helps Erectile Dysfunction

It comes as no surprise that urologists all over the world continue to advocate that hitting the gym can help you have better sex, especially for people with Erectile Dysfunction (ED). It is believed that working out can help their flexibility, stamina/endurance, and sexual technique. For instance, exercise can help build muscle. Therefore, muscles around the penis can be trained and strengthened to potentially improve your sexual performance and erection quality.

Exercising in men suffering from weak erections can help the endothelium that is responsible for smooth blood flow. The endothelium is an inner lining of blood vessels that is present in both the heart and penis. Hence, an intact endothelium enhances erection. Not having an erection may be as a result of an underlying condition that makes you at risk of heart problems as well. As such, experts consider some ED to be an early sign of heart disease. According to Pubmed, physical exercise regularly is known to promote a healthy cardiovascular state which may improve endothelial function via several mechanisms.

If you find it a challenge to maintain an erection, exercise might be the medicine you need to help you bring back your A-game during sex. This article outlines exercises you can practice to end ED and give you the additional benefit of an overall healthier life.

1. Kegel

The pubococcygeus forms the floor of the pelvic cavity and supports the pelvic organs. It’s a loop from the pubic bone to the tailbone. It controls urine flow and contracts during orgasm as well as assisting in male ejaculation. It also helps improve blood flow to the groin. A weak pubococcygeus can inhibit sexual function. Kegel exercises are pelvic floor exercises that target the pelvic floor, also called the PC muscle. Kegel improves the hardness of erection and delays ejaculation.

Does kegel work?

A study conducted in the UK involved 55 men aged 22years and older who suffered from ED were split into groups. While one group performed pelvic floor exercises and made lifestyle changes, the other  just made lifestyle changes. After 3 months, men who practiced the pelvic exercises and made lifestyle changes had a significantly greater recovery rate than the control group. It was concluded that pelvic exercise could be an effective treatment for ED. 

How to do kegel

You can do this while sitting or standing. Sit with your feet flat on the floor and spread apart or stand straight with your feet and arms to your sides.

  • Breathe in and contract the pelvic floor muscles for 3 -5 seconds, then release as you breathe out for another 3-5seconds. 
  • Make sure to identify the right muscle to squeeze.
  • Repeat this ‘tighten-and-relax’ activity several times a day. 
  • Ensure that your legs and buttocks stay relaxed. 

If you want to identify the right muscle to exercise, try stopping mid-way while you go to urinate. Start to urinate and then stop. If you were to insert your finger into your rectum at the point, you hold your urine, you would feel the muscle tighten and feel the up and down movement. Other pelvic floor exercises include,

The bridge

  • lie on your back. Your feet should be hip-width apart while you bend your knees. 
  • Contract the pelvic floor muscles as you lift your hips. 
  • Count 3. afterward, lower your hips to the floor while you release your pelvic floor muscles.

The squat 

  • Stand with your feet shoulder-width apart. 

  • Tighten the pelvic floor muscles as you lower yourself down into a squat. 

  • Count 3. Afterward, raise yourself back up to a standing position and relax your pelvic floor muscles

2. Pilates exercises

There is something called the powerhouse which refers to the core of the body. When strengthened, it creates the foundation of all movement. Six main muscles make up the powerhouse: the transverse abdominis, diaphragm, rotators, multifidus, quadratus lumborum, and the pelvic floor. To keep your body connected, you need to activate your powerhouse. You can do this in 3 ways.

Bent knee fallouts

It is a basic Pilates exercise with simple movements. Here’s how to do it.

  • Lie down with the knees bent, the feet flat on the floor, and the arms by the sides.
  • Keep the spine in a neutral position. Make sure there is a small space between the middle of the back and the floor.
  • Breathe out and squeeze the pelvic floor muscles while you slowly lower one knee to the floor as far as possible. Engage the pelvic floor muscles as you do that. Make sure your pelvis is stable all the while.
  • Breathe in, release the muscles, and bend the knee again.
  • Do the same for the other side, and always make sure you move only the working leg.
  • Start with four or five repetitions on each side and work up to 10.

Supine foot raises

It involves foot raising that provides leverage for the pelvic floor.

  •  Lie on the floor with your back to the floor and your face upward. Bend your knees with feet flat on the floor and arms to the sides.
  • Exhale, with the pelvis and the spine still, contract your pelvic floor muscles while you slowly raise one foot 15-20 inches off the floor. Afterward, inhale and lower the foot back to the ground.
  • Rotate sides.         

Pelvic curl

It involves a pelvic tilt to help warm up your spine and abdominal muscles.

  • Again, lie your back down and bend your knees as far as they can go, with your feet flat on the floor. Place arms to your sides.
  •  Keep the spine in a neutral position. There should be a little space between the middle of your back and the floor.
  • Inhale, and contract the pelvic floor muscles.
  • While you move your buttocks into the air, tighten them with your body weight on your shoulder.
  • Hold for three seconds.
  • Slowly lower the buttocks and back to the ground as you exhale and release.
  • Repeat three to five times first, and gradually build up to 10 repetitions to get the best results.

3. Aerobic

A study from 2011 revealed that aerobic exercises  are linked to improvements in erection quality and a reduction in erectile dysfunction symptoms for particular types of ED. A Havard study likewise reported that aerobic exercise like a 30-minute walk a day might decrease the risk of erectile dysfunction in men by up to 41%, 

 Aerobics does the following amongst others which contributes to a healthy sex life. 

  • It Improves cardiovascular conditioning.
  • It decreases the risk of heart disease.
  • It lowers blood pressure.
  • It helps to control your blood sugar.
  • It helps with Weight loss.

 Brisk walking

This is an aerobic exercise that Improves circulation and blood flow in the body. How to brisk walk?

  • Keep your head up and look forward.
  • Keep neck, shoulders, and back relaxed without leaning forward or slouching.
  • Keep a straight back, and engage your abdominal muscles.
  • Walk with a fast, steady gait as you roll your foot from heel to toe.
  • Swing your arms loosely, or pump your arms with each stride.

4. Weight lifting

Weight lifting causes the body to boost testosterone which is primarily responsible for the male sex drive.

  •  Lift an appropriate amount of weight. 
  •  Begin with a weight you can lift, something within the light range for a start, to help you get comfortable with weight lifting.
  • Make sure to get your posture right and seek balance.
  • Always breathe while lifting weights. 
  •  Rest at intervals.

Do you get bored while doing weight lifting? Music and Songs aren’t the only things that can occupy your mind and motivate your fitness goals. Motivational audiobooks can distract you from the strain while telling intriguing stories of men and women who fight for what they want.

5. Yoga

There are yoga poses that can help improve your pelvic muscles and core strength. The bow pose is one of such. Generally speaking, practicing Yoga will lead to better sex because it helps your body become flexible. That, in turn, will help you make creative positions for maximum pleasure during intercourse.


The benefits of exercise lasts as long as you continue the good habit. For best results, commit to a long-term exercise routine. Before beginning, check in with your doctor if you have been physically inactive to get his approval. Sometimes it may be necessary to get a trainer to help you get your positioning correct.

If exercise appears to not be working, you should consult with a doctor. It might feel awkward to share concerns about your sexual life with someone – even a doctor. If you have such feelings, ofnoah.com provides consultation where you can meet with a doctor from the comfort of your home. 

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