Erectile Dysfunction Solutions: 3 Proven Exercises to Improve Sexual Performance

Studies show 1 out of 10 men in India suffers from sexual issues at some point in their life.

Impotence in men is a silent epidemic that’s sweeping across the nation with the most common problems being erectile dysfunction and premature ejaculation. Erectile dysfunction is the inability to maintain an erection during sexual intercourse.

Erectile dysfunction is often caused by physical conditions like heart disease, diabetes, obesity, and low testosterone. It can also be caused by hormonal fluctuations or stress. Suffering from this condition not only affects your sex life but also your relationships, self-confidence, and mood. It can greatly affect your quality of life.

Thankfully, studies show that erectile dysfunction can be reversed in most cases. 

With exercise and lifestyle modifications, this condition can be successfully treated. A study revealed that pelvic exercises helped 40 percent of men to regain normal erectile function. Pelvic exercises can improve the strength of pelvic muscles and boost circulation in your pelvic area. These exercises are proven to improve sexual health. 

3 Erectile Dysfunction Exercises 

Exercise can help strengthen the muscles of the pelvic floor, which can help treat people with erectile dysfunction. The pelvic muscles help sustain blood flow to the penis which aids in maintaining erections. 

Check out these 3 erectile dysfunction exercises that you must do –

Kegel Exercises

Kegel exercises are proven to be effective in strengthening your pelvic muscles and correcting erectile dysfunction naturally. You can perform these simple exercises anywhere and anytime. But first, you have to locate the muscles that support your erection. These muscles are called pubococcygeus. When this muscle becomes weak, it is unable to prevent blood from flowing out of the erect penis resulting in erectile dysfunction.

The easiest way to find these muscles is by stopping the stream of urine during urination. The muscles engaged in controlling your urination are your target muscles. Be sure to target only those muscles and not the muscles in your buttocks, stomach, or legs. Once you know the muscles, you can perform kegel exercises in standing, sitting, or lying positions. 

Here is how to perform Kegel exercises for erectile dysfunction –

• Clench the bulbocavernosus muscles and hold for three seconds.
• Release and repeat 3 to 5 times.
• Repeat this at least three times a day.
• Over time you should be able to hold for longer periods of time.
• Try to hold the muscles for at least ten seconds five times. Do this three times a day.
• Though you might not see the results immediately. With regular practice, you can expect some improvement in four to six weeks.

Watch Now: Kegel Exercises

Aerobic exercises

Combine your kegel exercises with aerobic exercises to combat erectile dysfunction. A study found that aerobic exercises can be an effective treatment for improving ED. Even brisk walking for 30 minutes a day, every day can help improve your cardiovascular health and reduce the impact of ED.

Some aerobic exercises that you can try are – 

• Boxing
• Rowing
• Cycling
• Running

Watch Now – Exercises to reverse erectile dysfunctions

Pilates 

Pilates are great exercises to help treat erectile dysfunction. When combined with Kegel exercises, pilates is proven to bring great results in improving ED. Pilates also helps increase the blood flow and energy levels in the body which ultimately helps in fighting ED.

Regular practice of Pilates can also help in fighting ED.  

Here are some Pilates exercises you should try:

Knee Fallouts

• Lie on a yoga mat with your knees bent and feet on the ground.
• Slowly bring one knee down sideways towards the ground.
• Make sure to keep both feet on the floor and only lower your knee as far as it goes.
• See your pelvic muscles engaging while doing so.
• Bring your knee back to the center and repeat with the other leg.
• Complete at least five repetitions. 

Watch now – Knee Fallouts

Pelvic Curl

• Lie on the floor on a yoga mat, and keep your hands by your side.
• Keep your knees bent and feet on the ground.
• Engage your pelvic muscles and lift your buttocks slowly.
• Tighten your buttock and hold for a few seconds. 
• Exhale and release while slowly lay back down on the ground. 
• Repeat this four to five times, and do 10 repetitions.

Watch Now – Pelvic Curl

Things to remember when exercising

• These exercises are very effective when it comes to treating ED naturally. But they won’t bring you overnight results. Consistency is the key and you may have to wait for at least 3 months to see significant improvements.
• Practice these exercises daily and try to increase the intensity gradually. You can start with 3 sets and then go up to 10 sets.
• If you stop exercising, your muscles are likely to weaken again and ED may return.
• Erectile dysfunction exercises are highly effective for mild cases. For severe cases, you need to consult a sex expert or doctor.
• Minimize your stress and practice relaxation therapies, as stress can negatively affect the results. 

Your Takeaway!

Erectile dysfunction is a very common problem among men in their 30s and later ages. Several studies have shown the adverse effects of this condition could range from stress to anxiety, depression, failed relationships, and poor quality of life. Thus, it is essential to treat erectile dysfunction. 

Though, there are a lot of supplements available in the market claiming to treat erectile dysfunction, do not fall for these. They often do not work and cause adverse side effects. Try performing these exercises to improve this condition.