2 Most Effective Erectile Dysfunction Exercises

If you are suffering from erectile dysfunction, now you don’t have to depend solely on medications and pricey therapies.  According to a study conducted by the University of West, doing specific exercises regularly helped 40% …

2 Most Effective Erectile Dysfunction Exercises

If you are suffering from erectile dysfunction, now you don’t have to depend solely on medications and pricey therapies. 

According to a study conducted by the University of West, doing specific exercises regularly helped 40% of men overcome erectile dysfunction. And the improvement in some men was significant. 

Various exercises can help with ED, but we will be focusing on two types that have proven to be the most effective erectile dysfunction exercises.

2 Most Effective Exercises for Erectile Dysfunction 

Pelvic floor and Pilates exercises have proven to be the best exercise that can give relief from erectile dysfunction. And in this guide, we have simply explained exactly how you can do it in the right manner. 

Let’s get started!

Pelvic Floor Exercise 

It is also known as the Kegel exercise, and hands down, no other exercises help as much as Kegel or pelvic exercises.

To get the erection back, what you need to do is strengthen the muscles in the pelvic area.

Men’s pelvic floor has several muscles, and the bulbocavernosus muscle is the one responsible for providing the needed amount of blood to the penis at the time of erection. 

Not only that, but this muscle is also responsible for emptying the urethra after urination, pumping the penis at the time of ejaculation, and other tasks.

And it is crucial that you strengthen this muscle in order to get rid of ED.

Kegel or Pelvic floor is a simple exercise that just requires you to clench and release the pelvic muscles. And this exercise can be done anywhere by lying down or sitting on a chair.

Even though it is a simple exercise, the problem is that both men and women find it hard to target the right muscle group. And to be honest, it is tricky for beginners. 

People often make mistakes whilst doing Kegel exercises; instead of clenching pelvic floor muscles, people clench the stomach, buttocks, or thigh muscles. So if you are confused, it would be wise if you consult with a physician.

Here’s exactly how to do kegel or pelvic floor exercises. 

Lying on the Back

Pick an even surface, and lie on the floor on your back. Bend the knees to a comfortable position; the knees should be facing upward, and place the feet on the floor. 

Now clench the pelvis muscles as if you are stopping the urination stream. In the beginning, you might not be able to do it properly, but with practice, you should get a good hang of it. 

Clench the pelvic floor muscles; doing that should draw the penis slightly inwards. And keep the muscles clenched for 5 seconds. And then release it slowly. 

Similarly, clench the rectum or anus muscles, just as you would if you are trying to stop gas from passing. Keep those muscles clenched for 5 seconds and then release. 

For faster results, you should repeat this exercise 8 – 10 times in a single go. You can do 5 – 6 sets a day. But be easy on yourself on day 1!

Lying on the Side

Instead of lying on the back, you will lie on the side. Place your arm in a comfortable position. Pick a decent-sized pillow and place it between your thighs. Make sure to pick a big pillow, which will make the exercise more intense. 

After placing the pillow between, try to squeeze the pillow with your thighs. And keep the thighs squeezed for 3 – 5 seconds, then release. Doing that will also engage the muscles on your pelvic floor. 

Sitting on a Chair

The process is the same as you would do on the floor. The only difference is, this time, you will be sitting on a chair. 

Sit comfortably on a chair and try to clench the pelvic floor muscles exactly as you would do on the floor. And keep those muscles clenched for 3- 5 seconds, then slowly release. 

Pilates Exercise 

The next exercise after kegel that is highly effective for erectile dysfunction is Pilates exercise. Here we will focus on three major types of Pilates exercises: knee fallout, supine foot raise, and bridge. 

Knee Fallout

Lie down on the floor on your back, and make sure to pick an even surface. Bend your knees to a comfortable degree and place both feet on the floor. 

Now, just like the kegel exercise, clench the pelvic floor muscles. And when you clench those muscles, slowly try to put one knee down sideways while keeping the feet on the floor. 

Go as low as possible but make sure your feet are on the ground; otherwise, it will target the wrong group of muscles. After that, bring the knee back and do the same with the other knee. 

Supine Foot Raise

Take the knee fallout exercise position and engage the pelvic floor muscles. And while those muscles are engaged, raise one leg up in the air.

Your leg needs to be as straight as possible when in the air and make a 45 degrees angle. 

Keep the muscles engaged and the leg in the air for a few seconds, and then slowly take it down. Repeat the same process with your other leg.

Bridge

This exercise is also known as pelvic curl, and it is one of the most common Pilates exercises. Here’s how it’s done.

Lie on your back on the floor, bend your knees, place your feet on the ground, and spread your hands on both sides. 

Now, clench the pelvic muscles and while they are clenched, raise your buttocks up. When you raise the buttocks, the weight of your entire body should be on your shoulders. 

Hold your buttocks up for a few seconds, and then slowly bring them down.  

Final Words

Undoubtedly, these are the most effective erectile dysfunction exercises that you can do anywhere you want. These exercises are very simple and easy to do as well.

For optimum results, you will have to do 5 – 8 sets of these exercises daily, and each set should contain at least 10 repetitions. 

Jordan Kally is a certified strength and conditioning specialist and a registered yoga teacher. Jordan is a gym owner in New York, where he holds personal training/health coaching sessions. He teaches classes on topics which include exercise, weight loss, stress management, sleep, and healthy eating.

Leave a Comment