10 Erectile Dysfunction Exercises to Keep Your Manhood Healthy

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Erectile dysfunction exercises could help strengthen your pelvic floor muscles. But, did you ever think you could combat erectile dysfunction naturally?

Continue reading to find out how pelvic floor exercises (kegel exercises) could help improve your sex life.

RELATED: What Blood Pressure Medication Does Not Cause Erectile Dysfunction?

Erectile Dysfunction Exercises That Could Help Improve Your Sex Life


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Why Do Erectile Dysfunction Exercises?

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Erectile dysfunction (ED) exercises might be beneficial in helping you maintain an erection.

By doing Kegel exercises, you may strengthen your pelvic floor muscles and potentially help manage erectile dysfunction.

In a 2005 clinical trial that included 55 men over 20 years old, researchers found that pelvic floor exercises for six months with lifestyle changes resulted in:

  • 40% of the men get back normal erectile function
  • 35.5% of the subjects had improved
  • 24.5% did not improve

Still, this shows that doing particular exercises could help treat erectile dysfunction even without medication.

A 2017 review found that aerobic exercise, pelvic exercises, or both helped improve erectile dysfunction.


Check out the 10 Exercises for Sexuality | Kegel Exercises for Sex.

Aerobic Exercises

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Aerobic exercise may also help remedy the condition by targeting the causes of ED, including:

Exercise may help improve blood flow and help you maintain a healthy weight.

A 2018 systematic review found that performing 160 minutes/week of moderate to vigorous-intensity exercise for six months improved erectile function in patients with ED caused by:

  • physical inactivity
  • obesity
  • hypertension
  • metabolic syndrome
  • cardiovascular diseases

Examples of moderate-intensity exercise include:

  1. dancing
  2. water aerobics
  3. brisk walking (with a minimum speed of 2.5 miles/hour)
  4. doubles tennis
  5. cycling (with speed under 10 miles/hour)

On the other hand, vigorous-intensity exercise may include:

  1. swimming
  2. running
  3. jumping rope
  4. aerobic dancing
  5. climbing uphill with a weighty bag
  6. singles tennis
  7. cycling (with speed over 10 miles/hour)

Doing household chores like gardening may also count as moderate-intensity exercise. Then, up the ante by doing more serious yard work, including hoeing and digging, getting vigorous-intensity exercise.

Cycling has received negative clout, with many believing that sitting on a bike for long may apply too much pressure on your crotch, causing ED. However, there isn't much research to back this up. Cycling is a great and fun form of aerobic exercise and could do wonders for your health alongside potentially managing your ED.

With that said, applying pressure on your crotch for extended periods may injure your nerve. Also, it may make your groin feel numb, which may not be suitable for your sex life.

If you want to take up biking, choose an ergonomic seat, then ride off.

Pelvic Floor Exercises for Erectile Dysfunction

Your pelvic floor muscles span from your tail bone to your pubic bone. Scientists believe that a solid pelvic floor could aid in achieving and sustaining an erection.

Imagine holding in your urine or stopping yourself from flatulating to find your pelvic floor muscles. You should notice your penis and testicles lift or retract into your body slightly. As you do this, avoid flexing or engaging your thighs or buttocks. You should also be able to breathe in and out while you do this.

Now that we know which muscles to engage let's begin some kegel exercises.

1. Standing Position

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  1. Stand up straight with your feet shoulder-width apart.
  2. Tighten or contract your pelvic floor muscles as hard as you can.
  3. Hold the position for 10 seconds.
  4. Relax your muscles and rest for 5 seconds.
  5. Do this three times in the morning and three times in the evening.

2. Sitting Position

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  1. Sit on a chair, leaving some distance between your knees.
  2. Contract your pelvic floor muscles. It should feel like lifting the muscles, but your buttocks should stay glued to your chair.
  3. Refrain from engaging your abs and buttocks.
  4. Do this three times in the morning and three times in the evening.

3. Lying Position

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  1. Lie down with your knees bent and apart.
  2. Tighten or contract your pelvic floor muscles as hard as you can.
  3. Refrain from engaging your abs and buttocks, focusing only on your pelvic floor muscles.
  4. Do this three times in the morning and three times in the evening.

4. While walking

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Try to contract or lift your pelvic floor muscles with 50% power as you walk.

5. After Urinating

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After using the toilet, tense your pelvic floor muscles – this may also help prevent dribble.

Kegel exercises may also benefit those dealing with urinary incontinence.

6. During Sex

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Engage your pelvic floor muscles during Sex, following a slow and steady rhythm to help maintain the erection. A slower pace may help build up higher pressure in your penis.

7. To Put Off Ejaculation

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Men dealing with premature ejaculation may try engaging their pelvic floor muscles during Sex to maintain their erection and delay ejaculation.

RELATED: 10 Exercises for Sexuality | Kegel Exercises for Sex

Other Exercises That Activate Your Pelvic Floor Muscles

These are not kegel exercises, but they also engage your pelvic floor muscles.

Not to mention, pilates may help improve your flexibility, which could prove beneficial in the bedroom!

8. Pelvic Curl

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  1. Lie on your back.
  2. Bend your knees and keep your legs hip-width apart.
  3. Bring your hips toward the ceiling.
  4. Engage your pelvic floor muscles as you lift your hips, pressing your shoulders against the floor.
  5. Hold the position for three seconds.
  6. Slowly lower yourself.
  7. Aim for ten reps.

9. Knee Fallout

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  1. Lie on your back.
  2. Bend your knees so that the soles of your feet completely touch the floor.
  3. Tense your pelvic floor muscles and slowly lower one knee sideways. Keep your pelvis stable and engaged.
  4. Repeat with the other side.
  5. Aim for ten reps.

10. Supine Foot Raises

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  1. Lie on your back.
  2. Bend one knee with your foot flat on the floor.
  3. Extend the other leg with your toes pointing upward.
  4. Tense your pelvic floor muscle and raise the extended leg.
  5. Hold the position for five seconds.
  6. Repeat on the other leg.

Will Erectile Dysfunction Exercises Alone Do It?

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There are many possible causes of erectile dysfunction, and exercise alone may not resolve it.

Other possible conditions that may cause ED like:

    • high blood pressure
    • type 2 diabetes
  • heart disease
  • atherosclerosis
  • chronic kidney disease
  • injuries
  • some surgeries

Medication, psychological issues, and specific behaviors could also contribute to the development of ED.

Erectile dysfunction exercises strengthen your pelvic floor muscles and target some conditions that could lead to ED. However, science is still in the works. Until now, urologists do not have a standard erectile dysfunction exercise program.

The best and most direct way to beat ED is to get a proper diagnosis. Kegel exercises and aerobic exercises may help, but nothing beats an accurate diagnosis followed by a doctor-recommended treatment.

Here's an infographic guide that you can use. Feel free to download, save and share it with your loved ones:
10 Erectile Dysfunction Exercises

Nonetheless, erectile dysfunction exercises are natural ways to address ED. It's an ideal first line of defense that could even grant you health benefits than a solid pelvic floor.

And with a new way to take back the reigns on your sex life, go for it!

Kegel Erectile Dysfunction Exercises

Check out this video to learn more erectile dysfunction exercises:


Do you do any exercises to improve your erectile function?

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What are your thoughts? Have you ever tried any of these erectile dysfunction exercises? What do you think is the best exercise for improving erectile function? Can you recommend other ways to improve erectile function? Please share with us in the comment section below.

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