The inability to get an erection or sustain it can impact men’s sexual health. This condition is termed erectile dysfunction which restricts men from having sexual interaction. Erection difficulty develops as a result of a lack of blood supply to the reproductive organs which happens due to the narrowing of the blood vessels that carry blood to the penile.
Did you know, your erection function can be restored with the help of some exercises? Yes, some pelvic exercises can certainly improve the symptoms of erectile dysfunction by augmenting abundant blood to the penile, and performing them regularly can even reverse your erectile dysfunction. Let’s check them out.
Kegel Exercises for Men
Kegels are helpful specifically for strengthening the pelvic floor muscles and core of the body. These core-strengthening exercises contract the muscles in the pelvic region so that the flow of blood to the reproductive organs increases. This increased blood flow helps men to attain and maintain their erections. These exercises also help to address ejaculatory issues in men.
You can start noticing the results of these exercises after a month of consistently performing them. You can perform them in a sitting, standing, or lying position. But, first, you need to activate the muscles of your pelvic area which surrounds your penile.
Kegels In Lying Position
Lying On Back
For this, you need to follow the below-given steps:
- Lie on your back with your knees bent, and feet lying flat on the floor with your arms by your sides.
- Take a deep breath and while you exhale, squeeze your pelvic floor muscles by applying pressure. Continue squeezing the region for a count of 3.
- Inhale and release the muscles for a count of 3.
- Concentrate on the pelvic floor muscles only. Do not squeeze muscles other than the pelvic floor.
- Continue the muscle activation by repeating the exercise a few times more. It can certainly train the muscles and boost the blood flow to the reproductive organs.
- You can try this exercise up to three times a day.
Lying On the Side
- Lie down on the floor on your side.
- You have to place a pillow between your knees for spreading your legs apart.
- Now all you need to do is to squeeze your legs together by exerting pressure on the pillow.
- You have to hold the pressure for up to 5 counts and then release the tension.
- Repeat this exercise for up to 10 rounds.
- You can perform this exercise for up to 5 sets per day.
Kegels In Sitting Position
- Start by sitting on the floor or the chair in a comfortable position.
- Now squeeze the muscles of your penile. Imagine if you are trying to stop your urine from coming out. To make it easier, you can try performing it while gratinating to practice the muscle contraction afterward.
- Hold the penile muscle contraction for up to 5 counts, and then release.
- Repeat this exercise around 5 to 10 times. You can perform this exercise thrice a day or you can also increase the repetitions once you become used to this exercise.
Kegels In Standing Position
- You have to stand straight with your feet hip-length apart and arms by your side.
- As you did in the sitting position, you have to follow the same in the standing position.
- Fel the muscle contraction, hold that position for a few counts, and repeat this exercise around 5 to 10 times or even more.
- With practice, your counts will increase and the repetitions as well will become easy.
While performing these exercises, make sure you do not feel any pain in your pelvic region. In case you experience intense pain after doing them, then stop performing them and consult your doctor.
Try Cardio and Aerobics
Some aerobic exercises such as running, brisk walking, and cycling can increase blood circulation in the pelvic region. These exercises eliminate the risk of health conditions such as cardiovascular disorders, heart diseases, diabetes, and obesity that are potential contributors to erectile dysfunction. Such exercises must be performed regularly for at least 30 minutes as they have incredible potential to ward off the diseases that lead to erection dysfunction.
Pilates Can Help
Pilate exercises can be extremely beneficial in revitalizing your erection function. Some exercises such as pelvic curls, knee fallouts, and foot-raising exercises can certainly boost your sexual function. Let us have a look at them in detail.
- Knee fallouts – Start by lying down on your back with your knees bent and feet lying flat on the floor. Just like Kegels, you have to squeeze your pelvic floor muscles and hold t up to 5 counts. Repeat the exercise and perform up to 10 sets per day.
- Supine foot raise – You have to lie on your back with knees bent and feet on the floor. Inhale deeply and while exhaling, raise your one foot in the air slowly by keeping your spine and pelvis still. Inhale and bring your foot back on the floor. Repeat with the other foot and keep lifting the alternate foot to 8 counts.
- Pelvic curl – Begin by lying on your back, with your knees bent and feet on the ground. Slowly lift your buttocks from the ground while engaging your pelvic floor muscles. The weight should be felt around your shoulders. Hold this position for a few seconds and release. Come back to the original position. Perform this exercise up to 5 times in 10 sets.