Erectile Dysfunction Exercises

Erectile dysfunction, also known as ED, is a condition that affects many men of many different ages, for many different reasons. While it may be a frustrating condition, there are many ways to avoid this embarrassing phenomenon. The most likely reasons that people experience ED are physical impairments including heart disease, obesity, low testosterone diabetes, blood flow problems, hormonal fluctuations and nerve damage.

woman-506120_1280Due to the complexity behind the condition there have been psychological issues that have been tied to ED linked to low self-esteem, history of sexual trauma, and intimacy problems. While many men’s first inclination is to reach for a Viagra prescription, there are many other ways that you can beat ED. Studies have shown that pelvic exercises have not only helped a large group of men with ED, but gave their erections an unseen before improvement.

These exercises are typically called Kegels. Combining Kegel exercises with natural remedies for erectile dysfunction (male enhancement supplements) has been shown to greatly decrease the likelihood of your member not raising to the call of action. Check out some of our reviews for male enhancement supplements here.

Kegel Exercises and Erectile Dysfunction

Kegel Exercises are also known as pelvic floor exercises because they aim to strengthen the pelvic floor muscles. Kegels help men strengthen the bulbocavernosus muscle which is responsible for three very important tasks:

● The bulbocavernosus muscle is responsible for allowing the penis to fill with blood when aroused causing an erection. The strength of this muscle correlates with the strength and time one can maintain an erection.
● During ejaculation, the bulbocavernosus pumps out the ejaculate and seminal fluid. Strengthening this muscle allows stronger ejaculations, which results to better orgasms.
● After urination, small quantities of urine remain in the urethra. The bulbocavernosus is responsible for emptying any remaining waste in your urethra.

In addition, Kegels can help reduce urinary or bowel incontinence, prevent urine from dribbling post urination, and improve your overall sexual experience.

Finding the Right Muscle

Attempting to strengthen such an obscure muscle is difficult for someone who’s never took the time to isolate it. During urination, try to abruptly stop your urine flow. The muscle you feel tense up is the bulbocavernosus muscle. Congratulations! You have just performed your first Kegel exercise.

Kegel Exercises

Now that you have found the muscle responsible for maintaining erections, ejaculations, and emptying your urethra after urination, you can now perform your Kegel exercise. Ideally, you want to hold the squeeze of your closed urethra for 5 seconds, for 10-20 reps, 3 times a day. Like working any muscle though, it is alright if you are not able to perform this workout to its full extent right away.

Over time, you will notice your hold time increasing, as well as the ability to perform more repetitions with ease. Isolating this muscle in different positions greatly benefits the rewards that can come with Kegels. Perform this exercise sitting down, standing, laying down with your legs in the air, and any other position you can think would help you isolate the bulbocavernosus in different ways.

Beginner Kegel Tips

Like previously mentioned, being able to perform 10-20 reps of the 5 second hold will not be easy at first. It will take practice before you are able to actually perform the full workout 3 times a day. Some things to remember while you are working out:

● Keep breathing throughout your holds
● Isolate your bulbocavernosus muscle and do not use other muscles to facilitate the hold
● Alternate between short and long squeezes
● Focus on squeezing your anus like you are holding a bowel movement

Following these guidelines can ensure a productive work-out and will increase your chances of avoiding a mishap with ED.

Cardiovascular Health and Erectile Dysfunction

Circulation and blood flow issues are the biggest contributors to issues with erectile dysfunction. Cardiovascular exercise is key to training your body to circulate blood more effectively, helping blood also flow to your penis. Any form of aerobic exercise, even if it’s just a power walk a day, can greatly increase your chances in your fight against ED.


Erectile dysfunction is a very embarrassing affliction that affects many men throughout their lives. While there are prescription drugs to help, they often come with unwanted side effects, as well as a heavy price tag. However, those without access to Viagra or that do not want to deal with the side effects are encouraged to look at more natural ways to avoid this condition.

Kegel exercises can help strengthen the bulbocavernosus muscle, improving strength of erection, strength of ejaculation, and quality of your orgasm. In addition to strengthening this muscle, aerobic exercise is also very important to ensure that your circulation is healthy, and that your cardiovascular system is pumping blood to its fullest potential. The most surefire way to start curing ED is combining erectile dysfunction exercises with a male enhancement supplement.

Click here to view our recommendation for a male enhancement supplement.

Cory is a veteran health industry writer and content creator. His work has been featured in major publications such as MyFitnessPal, Healthy Living, and Low Carb Fanatics. His health industry writing career spans over nearly two decades.

In his free time, Cory enjoys snowboarding, fictional writing, and online chess.