Erectile dysfunction is one of the most common conditions that men suffer from but never bring it up. In fact, it is estimated that 18 million Americans suffer from erectile dysfunction. It not only affects men physically but also emotionally. Many factors can lead to erectile dysfunction. However, with some exercises, you can improve your erectile dysfunction and perform better in bed. Learn about these 6 exercises to improve erectile dysfunction in this article. For professional advice on Men’s Health, log on to MaleFlows to take charge of your health.
6 Exercises to Improve Erectile Dysfunction
These 6 types of exercises can improve your erectile dysfunction and allow you to perform better:
- Pelvic Floor Exercises:
This is the most common and beneficial exercise for erectile dysfunction, which helps to make the pelvic floor muscles strong. It is also known as Kegel exercises. When you practice these exercises, it strengthens the bulbocavernosus muscle, which allows the penis to fill with blood during an erection, pump during ejaculation, and empty the urethra after urination. When you target this muscle, you notice long-lasting and satisfying erections. A 2021 study published in Nature reveals that ED is typically linked with a weak pelvic floor. Performing pelvic floor muscle exercises improves sexual functioning in patients with lower pelvic floor strength. Make sure you practice it every day, several times a day, to see improvements. It also improves other issues such as urinary incontinence and other common urinary problems. Some common pelvic floor exercises are:
- Super Kegels: To perform this, contract your pelvic muscles and hold as long as you can. Then, relax them at the same time. Repeat these 10 to 15 times.
- Quick Flicks: To perform this, quickly contract and release pelvic muscles, and do these 10 to 15 times.
- Elevator Kegels: To perform this, imagine that your pelvic floor is an elevator and then start contracting the muscles slowly, like an elevator going up, and gradually release them like an elevator going down. Repeat these 10 to 15 times.
- Aerobic exercises:
According to a 2018 study on physical activity on erectile dysfunction, aerobic exercises have proven effective in managing the condition if practiced at least 4 times a week. It includes movements that increase your heart and breathing rate, making you break into a sweat. The exercise session should last for at least 40 minutes, and make sure you maintain a steady routine of exercise for at least 6 months to see improvements. Some of the common aerobic exercises are:
- Boxing
- Rowing
- Cycling
- Running
- Dancing
- Active yoga
Even climbing stairs also counts.
- Pilates exercises:
Pilates exercises are a good option to improve erectile dysfunction. It activates groups of muscles while challenging the person to maintain their pelvic floor strength while moving. It focuses on core strength, flexibility, and overall body awareness. Practicing them regularly can help fight your erectile dysfunction. Some common Pilates exercises you can try are:
- Knee fallouts: To perform this, lie on the floor and bend your knees, keeping your feet on the ground. Now, engage pelvic floor muscles and slowly lower one knee sideways towards the ground. Make sure your feet stay on the ground and only lower your knee as far as you can while engaging your pelvic muscles. Now bring your knee to the starting position and repeat with the other knee. Complete at least 5 repetitions on each knee and gradually progress up to 10.
- Supine Foot Raises: Similar to knee fallouts, start by lying on the floor with both knees bent and feet on the ground. Activate your pelvic floor muscles and lift one foot out in the air, creating a 45-degree angle. Hold this position for a few seconds, and now slowly return the foot to its original position and repeat with the other foot. Start with 5 to 10 reps on each side for 1 to 3 sets or until you get fatigued.
- Pelvic curls:
It is also known as a bridge. It strengthens the pelvic floor muscles. To perform this, you need to lie on your back with both knees bent forward and feet on the floor. Now, squeeze your glutes and lift your hips off the floor as much as you can. Hold that position for a few seconds and slowly lower your body. Do 10 reps, and when it gets easier, increase up to 20 to 25 reps of 3 sets.
- Deep squats:
It also strengthens your pelvic floor muscles to improve erectile dysfunction. To perform this, stand with your feet wide apart (at your shoulder width). Now squat down as far as you can. You can put your elbows on your knees or inner thighs to balance your weight. Hold that position for 20 seconds and then stand back. Repeat this 3 times in the beginning, and then gradually build up to 10.
- Side lunge stretches:
Similar to deep squats, it strengthens your pelvic floor muscles. To perform this, stand up with your feet a bit wider apart than your shoulder width. Put your hands on your hips and bend your right knee to perform a lunge to the right. You may feel a stretch on your left leg’s inner thigh. Hold that position for 15 seconds and then return to the center. Repeat this 3 times on one side and then repeat it on the other side.
Things to remember
When you first start to exercise, you may be able to perform only a limited number of times, and it can take time and repetition to build strength for the targeted muscle groups. Practicing them every day and slowly increasing the repetition can improve muscle strength in a measured, safe way. If you stop doing the exercises, your muscles will weaken again. Keep in mind, exercises don’t cause pain; if you feel pain, then stop the exercises immediately and visit a physical therapist/doctor.
These workout routines will help you fight erectile dysfunction and enable you to achieve good performance. Make sure you add the above-mentioned exercises to improve erectile dysfunction in your routine and practice them daily to see optimal results.
Need help with erectile dysfunction? Visit our men’s health specialists in the Brooklyn clinic to get professional medical help. Call us to book your appointment now!!! Our team of medical experts at MaleFlows is committed to assisting you in reaching your wellbeing objectives. We are here to help you at any stage, whether it be with sexual health, mental clarity, or general well-being. We are available to answer your inquiries and give you the information you need. Please use the following methods to contact us:
Contact No.: +1 855-635-6955
Address: 1797 Pitkin Avenue, Brooklyn, NY 11212.
