In many cases, where there’s a physical cause for erectile issues, it stems from an overall health issue rather than being some specific injury or penile-specific problem. Oftentimes, regular exercise and developing a standard fitness regime can help with symptoms of ED. However, in addition to generalized health and fitness, there are also several exercises designed specifically to improve penile health.
Kegel exercises are a powerful way to train muscles around the genitals, and many report a noticeable improvement for their sexual capacity after getting started. Experts say by flexing the muscles that form a shelf along the bottom of the penis, you strengthen the pelvic floor. These muscles are used to keep blood in the shaft of the penis while you’re erect. Thus, having better strength in this area can help you enhance and maintain rigidity, and have more control over both staying hard or ejaculating too soon.
If you haven’t exercised the region before, it can be difficult to know where to start. Try to stop in the middle of urination – this exercises the pelvic floor muscles. Once you know how it’s done, try out penile kegel exercises by flexing the muscles for about 5 seconds at a time, repeating this about 10 times in a session. While it may take quite a while to build up to the point where you’re able to perform a full session, penile kegels can make a major difference for both sexual capacity and stamina.
Along with penile kegels, there are quite a few exercises that work on muscles around the pelvis. Try starting off with leg or foot raises: lie on your back with bent knees, feet on the floor. Keeping everything else still, engage the pelvic floor muscles and raise one foot into the air, creating a 45-degree angle. Hold this position for several seconds while breathing in. Return to the ground and switch legs. Repeat two or three times per day.
Another exercise is the pelvic curl, otherwise known as “the bridge.” This exercise is actually quite common in Pilates. Begin by lying on the floor; hands by your sides, knees bent. and feet on the ground. Engage your pelvic floor muscles and lift your buttocks into the air. The weight of your body should be on your shoulders. Tighten your buttocks and hold for a few seconds. Exhale and release while slowly lying back down on the ground. Repeat this at least four to five times, and work up to 10 repetitions for the best results.
Another option is aerobic exercise, which some say can help to fight the effects of ED if practiced regularly several times a week. Exercises should last at least 40 minutes, and you should maintain a steady routine of exercise for at least six months to see improvements with ED.
Some popular aerobic exercises include:
Aerobics are a great way to improve your cardiovascular health and fight against issues such as obesity while simultaneously helping with symptoms of ED.
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