Erectile dysfunction exercises provide you a drug-free, whole-body form of treatment. Read on for the best ones to put on your list if you want to get hard.
9 Erectile Dysfunction Exercises for Better Erections
1. Kegel Exercises
Your pelvic floor muscles sitting beneath your prostate and wrapping around your tailbone up to your pubic bone, work when you urinate. Aside from peeing, this muscle group maintains pressure on the blood vessels during an erection.
To find your pelvic floor muscles, you should try stopping and releasing your pee the next time you go. If you can stop and start the flow by clenching and unclenching muscles in your pubic area, you’ve found your pelvic floor.
You can also imagine you’re about to fart in a crowded room and you have to stop yourself from passing gas by clenching muscles in your posterior. Doing this successfully means you’re ready to do Kegel exercises.
To do Kegel exercises:
- Sit somewhere with a solid surface like the floor or a wooden chair.
- Breathe out and relax your pelvic floor muscles.
- Breathe in and hold your breath for 3 seconds while contracting your pelvic floor muscles.
- You can perform several repetitions of this several times a day.
- While doing Kegel exercises, develop awareness if you’re clenching your stomach or ab muscles instead of your pelvic floor and isolate the right muscles if you do.
2. Aerobic Exercises
Erectile dysfunction happens when the nerves feeding blood into your penis constrict. Aerobic exercises can combat the narrowing of your blood vessels by increasing blood flow throughout your body.
In a 2018 review of studies, a Danish medical team recommended moderate to vigorous cardio exercises 4 times a week and for 40 minutes each session.
Aerobic exercises also charge your red blood cells with oxygen. The rush will also increase the energy levels of your cells and allow you to better deal with stress.
Pilates proves it is one of the best erectile dysfunction exercises by increasing the flow of oxygen-rich blood into your penis and pelvic floor muscles. The exercise style does this by syncing your breaths with your muscle movements.
You can look up a variety of pilates workouts online or join a studio in your neighborhood to maximize your improvements.
Several laps in the pool can lead you to achieve better erections by working most of the muscles in your body and triggering a rush of oxygenated blood as you gasp for air.
Swimming may increase the serum testosterone in your body as a controlled study on rats suggests.
Researchers divided 16 rats into four groups of highly active swimming, moderately active swimming, highly active sedentary, and moderately active sedentary. They found the highly active swimming group gained the most sexual desire and performance when they measured the times in between mating and how many times they mated.
If you want low-impact exercises for erectile dysfunction, you should consider taking on yoga. Yoga can beat erectile dysfunction by promoting relaxation from stress, better circulation into the penis, and stronger pelvic floor muscles.
Stress can interfere with your body’s testosterone production, the hormone responsible for erections, by raising the amounts of the stress hormone cortisol. Yoga can alleviate stress and allow you to combat fatigue.
Yoga increases your flexibility and stretches your nerves for better circulation all around, even into your penis. Some yoga poses also work like pelvic exercises for erectile dysfunction, by targeting the crotch through raises or bends.
6. Bodyweight Exercises
Bodyweight exercises use your body’s gravity to shape and engage the muscles so chances of testosterone boosts for harder erections become higher.
The best erectile dysfunction exercises in this exercise group involve the ones targeting your core and legs. This means you should add planks, dips, squats, lunges, and burpees into the mix and receive a boost to your erections.
7. Rock Climbing
Rock climbing challenges your upper body by constantly engaging your arms and chest while your legs and core vie for stability against the heights and the footholds. Research on rock climbing has shown it increases growth hormones and plasma testosterone levels in men.
If you’re starting out or don’t have the time to go to a mountain, you can try going to an indoor climbing gym.
8. Strength Training
Lifting weights gives a quick boost to your testosterone levels and increased supplies in the long run.
Your body will make testosterone available since it will need the hormone to increase the size of your muscles. The boost also increases the chances of harder erections.
Strength training allows you to maintain a good body image while improving your functional strength—something useful for your day-to-day life as you age. It’s a great incentive to raise those kettlebells and challenge the bench press right now.
9. High-Intensity Interval Training (HIIIT)
High-Intensity Interval Training Definition: A form of cardio exercise with alternate short periods of intense anaerobic workout and less intense recovery periods. It is also known as sprint interval training or high-intensity intermittent exercise.
High-intensity interval training, or HIIT, can help increase your testosterone supplies while quickening blood flow in your body. It does this by making you do a lot of repetitions in the shortest time possible.
It’s not exactly an exercise in itself but an approach to exercising. You can apply HIIT to any of the erectile dysfunction exercises you’re using now for increased potency and effectiveness.
The erectile dysfunction exercises listed here give you cost-effective and holistic ways to manage erectile dysfunction. Aside from better erections, you’ll also be getting decreased risks for heart and metabolic diseases, better cognitive abilities, and a better body as bonuses.
If exercises don’t work, reach out to a medical specialist for medical solutions. Alpha Now can connect you to doctors who can prescribe the right medications for your problem.
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What other forms of exercises do you do that help improve erections? Please give us your answers in the comments section below.