10 Powerful Exercises To Treat Erectile Dysfunction

Exercises for Erectile Dysfunction

When it comes to treating and managing erectile dysfunction (ED), many options on the market can be quite expensive, including medications and medical procedures.

However, amidst these costly methods, there exists a range of affordable alternatives that can be just as effective, if not more so. One such alternative is exercise. 

Exercise has been demonstrated to improve cardiovascular health, boost blood flow, and improve hormonal balance—all crucial factors for achieving and sustaining strong erections.

Along with erectile dysfunction foods, engaging in specific exercises has shown promising results and can be a cost-effective solution for those seeking to regain their s*xual health. 

In this article, we will delve into 10 exercises for erectile dysfunction that are not only budget-friendly but can also serve as valuable tools in your journey toward combating erectile dysfunction and revitalizing your s*xual confidence.

For personalized guidance and expert assistance, consider reaching out to Prime Purush. Our expertise can help guide you toward more tailored exercises for erectile dysfunction and comprehensive solutions for overcoming erectile dysfunction and regaining your s*xual vitality. 

Do Exercise for Erectile Dysfunction Actually Work?

Yes, exercises for erectile dysfunction can be beneficial in improving erectile function and helping to manage or even reverse the condition. These exercises primarily target the pelvic floor muscles, which play a crucial role in supporting erections and maintaining s*xual function. 

By strengthening these muscles, blood flow to the penile region can be improved, leading to enhanced erection quality and overall s*xual performance. Research suggests that regular practice of erectile dysfunction exercises, such as Kegel exercises, can yield positive results. 

However, it is important to note that the effectiveness of these exercises may vary from person to person, and they should be complemented by a healthy lifestyle, proper medical guidance, and a comprehensive approach to addressing erectile dysfunction.

10 Best Exercises To Treat Erectile Dysfunction

Here are the 10 best exercises for erectile dysfunction that target the underlying causes of ED: 

Kegel Exercises 

Kegel exercises are renowned for strengthening the pelvic floor muscles, which play a vital role in supporting erections and maintaining s*xual function. By practicing the following variations, you can target different muscle groups and enhance their strength:

  1. Floor Lying on Your Back Squeezes

Floor Lying on Your Back Squeezes

To perform this exercise, follow these steps:

  • Lie on your back with your hands resting flat on the floor beside you. Bend your knees comfortably, keeping them pointing upwards.
  • Focus on drawing your penis inward towards your body, engaging the pelvic floor muscles. Hold this contraction for about five seconds.
  • Release the contraction and relax your pelvic floor muscles.
  • Next, squeeze your anus muscles as if you are trying to prevent a bowel movement. Hold this contraction for about five seconds.
  • Release the contraction and relax your muscles.
  • Repeat steps 2 and 3, performing eight to 10 repetitions in each set.
  • Aim to complete three to five sets of this exercise.
  1. Floor Lying on Your Side Squeezes

Floor Lying on Your Side Squeezes

To perform this exercise, follow these steps:

  • Lie on the floor on your side, ensuring you are in a comfortable position.
  • Place a pillow between your knees, making sure it is large enough to create some space between your legs.
  • Squeeze your legs together, engaging the inner thigh muscles, and hold this contraction for approximately five seconds.
  • Release the squeeze and allow your legs to relax.
  • Repeat step three, performing eight to 10 repetitions in each set.
  • Aim to complete three to five sets of this exercise.
  1. Sitting in a Chair Squeezes

Sitting in a Chair Squeezes

To perform this exercise, follow these steps:

  • Find a comfortable seated position in a chair, ensuring that your feet are flat on the floor and your back is supported.
  • Focus on using the muscles of your penis to squeeze inward, as if you are attempting to stop the flow of urine. Hold this contraction for approximately five seconds.
  • Release the squeeze and allow your muscles to relax.
  • Repeat step two, aiming for eight to 10 repetitions in each set.
  • Complete three to five sets of this exercise.

Pilates Exercises 

Pilates exercises can help improve core strength, posture, and blood circulation, making them beneficial for managing erectile dysfunction. Here are a few Pilates exercises to consider:

  1. Knees Fallouts

Knees Fallouts

Follow these steps to perform this exercise:

  • Lie down on your back with your knees bent and your feet facedown on the floor. Keep your arms relaxed by your sides.
  • Maintain a neutral position of the spine, ensuring there is a small space between the middle of your back and the floor.
  • Exhale and engage your pelvic floor muscles by squeezing them. Slowly lower one knee towards the floor while maintaining the activation of the pelvic floor muscles. Only lower the knee as far as possible while keeping the pelvis stable.
  • Inhale and release the pelvic floor muscles, then bend the knee again.
  • Repeat the exercise on the other side, lowering the opposite knee towards the floor while maintaining pelvic floor activation.
  • Begin with four or five repetitions on each side and gradually increase to 10 repetitions.
  1. Supine Foot Raises

Supine Foot Raises

Follow these steps to perform this exercise:

  • You should be lying on your rear with your legs angled and feet flat on the floor. Keep your arms relaxed by your sides.
  • Exhale and engage your pelvic floor muscles, focusing on maintaining a stable pelvis and spine.
  • Slowly raise one foot off the floor, keeping the movement controlled and using the strength of your pelvic floor and core muscles. Ensure that the pelvis and spine remain still during the lift.
  • Inhale and lower the foot back to the ground, maintaining control throughout the movement.
  • Alternate sides, lifting the opposite foot while engaging the pelvic floor muscles.
  1. Pelvic Curl

Pelvic Curl

To perform this exercise, follow these steps:

  • Lie down lying on your back with your feet flat on the ground and your knees bent. Keep your arms relaxed by your sides.
  • Ensure that your spine is in a neutral position, with a small space between the middle of your back and the floor.
  • Exhale and engage your pelvic floor muscles, focusing on activating them.
  • Tilt your pelvis upward toward the belly button while pressing your lower back flat against the floor.
  • Slowly lift your buttocks off the floor while pushing your heels into the floor.
  • As you lift, squeeze your buttocks and engage your lower and middle back muscles.
  • Your body’s weight should be resting on your shoulders, creating a bridge-like position.
  • Take three breaths in this position, focusing on maintaining the squeeze in your buttocks and pelvic floor muscles.
  • Slowly lower your buttocks and back, vertebra by vertebra, until your spine is back on the floor.
  • Repeat the exercise initially for three to four repetitions and gradually work up to 10 repetitions.

Aerobic Exercises 

Aerobic exercises are known for their ability to improve cardiovascular health and increase blood flow throughout the body, including the genital area. Consider the following aerobic exercises:

  1. Cycling

Cycling

Regular cycling can improve cardiovascular fitness and promote blood circulation. Whether you choose outdoor cycling or use a stationary cycle, strive for at least 30 minutes of moderate-intensity cycling several times a week.

  1. Swimming

Swimming

Swimming is a low-impact exercise that provides a full-body workout while being gentle on the joints. Engaging in regular swimming can improve cardiovascular fitness and promote overall blood flow, contributing to improved erectile function.

Yoga for Erectile Dysfunction 

Yoga combines physical postures, breathing techniques, and meditation, providing a holistic approach to improving overall well-being. Specific yoga poses can help enhance blood flow and reduce stress, benefiting erectile function. 

However, it’s important to note that every person is unique, and not all types of exercises may be suitable for everyone. At Prime Purush, our specialists provide tailored recommendations to help you incorporate yoga practices that can support your journey toward improved s*xual health. 

Consider the following yoga exercises for erectile dysfunction:

  1. Cobra Pose (Bhujangasana)

Cobra Pose (Bhujangasana)

Lie on your abdomen with your legs outstretched and palms flat on the ground, positioned under your shoulders. Press your palms into the floor and raise your trunk off the floor, arching your back. Hold this pose for a few breaths while focusing on deep, relaxed breathing. Cobra pose stretches the pelvic area, improves blood flow, and stimulates the reproductive organs.

  1. Bridge pose (Setu Bandhasana)

Bridge pose (Setu Bandhasana)

Legs bent and flat on the floor, hip-width apart, while you lay on your back. Using your glutes and core muscles, slowly lift your hips off the ground. Keep your shoulders and feet grounded. Hold the bridge pose for a few breaths and then release. This pose helps strengthen the pelvic floor muscles, enhance blood flow to the genital area, and stimulate s*xual energy.

Benefits of Exercise for Treating Erectile Dysfunction

Exercising and leading an active lifestyle is beneficial in tending to various acute and chronic health conditions in both men and women. It also aids in supporting holistic physical and mental health.

For men struggling with erectile dysfunction, exercising might not be a standalone solution, but it offers benefits that improve s*xual function and overall well-being.

Following are some of the benefits of exercises for erectile dysfunction:

Improved cardiovascular health

We have mentioned in a previous section of the article that the onset of ED could be due to an underlying and undiagnosed complication. In many cases, men with poor cardiovascular health often experience ED.

Studies have found that exercise helps optimize cardiovascular health by boosting blood circulation and blood vessel health and functions. Better blood flow to the penis can significantly reduce the onset of ED.

Weight management

ED could be a side-effect of being overweight or obese. Exercising is a great way to lose that extra fat, especially the visceral fat around the abdomen, associated with signs of erectile dysfunction.

Proper weight management also regulates the hormones and reduces the risks of insulin resistance, thereby playing a role in treating ED.

Hormone regulation

Hormonal imbalance is a key trigger behind the onset of erectile dysfunction in men. Having an active lifestyle and doing erectile dysfunction exercises regularly regulate the secretion of hormones like testosterone and cortisol, which play a crucial role in s*xual function.

Stress reduction

The onset of ED in men can also be a side-effect of poorly managed stress. Many men also face issues getting and maintaining an erection in the bedroom due to performance anxiety.

Either way, exercising regularly triggers the release of endorphins in the bloodstream, which improve mood and reduce stress, thereby improving s*xual function.

Better overall fitness

Improved physical fitness can lead to increased stamina and better s*xual performance. Exercise can also boost confidence and body image, which can have a positive psychological impact on s*xual function.

When Should You Consult a Doctor for Erectile Dysfunction?

With the prevailing stigma surrounding s*xual and reproductive health, not many men actively seek medical help due to shame or guilt. Despite suffering for a long time many men don’t approach specialists.

However, if you experience symptoms of ED and want to overcome the complications to have a fruitful s*xual life, it’s essential to consult a doctor to determine the underlying cause and explore potential treatment options.

Following are a few guidelines for when you should consult a doctor for your erectile dysfunction:

  • Experiencing episodes of ED regularly, which could span over weeks or months.
  • Have risk factors or medical conditions that could contribute to the onset of ED.
  • Experiencing emotional distress or issues with self-esteem due to ED.
  • Started a new medication, whose side effects are triggering ED.
  • Have an unhealthy lifestyle or ill habits that could be contributing to ED.
  • Condition is putting a strain on your relationship with your partner.
  • Have a history of chronic medical conditions that contribute to the onset of ED.

If you are experiencing any or multiple of these scenarios, we urge you to contact our medical professionals at Prime Purush to get into the root cause of the problem and get tailored treatments that guarantee favorable results.

Conclusion

Incorporating targeted exercises into your routine can be a valuable approach to addressing erectile dysfunction and regaining s*xual health. The ten exercises discussed in this article, such as Kegel exercises, Pilates exercises, aerobic exercises, and yoga poses, can help improve blood flow, strengthen pelvic floor muscles, and enhance overall cardiovascular fitness. 

However, it is important to remember that personalized guidance and expert consultation are crucial for addressing the root causes of erectile dysfunction. For the best treatment plan tailored to your specific needs, including medications and exercises for erectile dysfunction, consider reaching out to Prime Purush, where you can receive expert consultation and comprehensive solutions for erectile dysfunction. 

FAQs

  1. Does exercise help men in bed?

Yes, exercise can definitely improve men’s performance in bed by enhancing cardiovascular health and promoting blood flow to the genital area. 

  1. How can I regain erectile strength?

To improve erectile strength through exercise, a healthy lifestyle, and medical guidance for tailored solutions.

  1. Is exercise good for erectile dysfunction?

Yes, exercise can be beneficial for improving erectile dysfunction and promoting overall s*xual health. The above listed exercises for erectile dysfunction can help you in recovery. 

  1. Is exercise good with Viagra?

Yes, the above listed exercises for erectile dysfunction can complement the effects of Viagra by improving blood flow and enhancing overall s*xual health.

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