Exercises That Can Help Improve Erectile Function

Exercises for erectile dysfunction are discussed all over the internet. A lot of men who want to improve their erections naturally search for these. Erectile dysfunction can occur because of many reasons, such as poor blood flow, weak pelvic muscles, stress, being overweight, diabetes, or lack of physical activity. The good news is that the right erectile dysfunction physical exercise routine can help many men improve their erection strength and confidence over time. Exercise does not work overnight, but it can help improve the body by increasing blood flow, strengthening muscles that support erections, balancing hormones, and reducing anxiety. For men with mild to moderate erectile dysfunction, regular exercise can make a real difference. In this article, you will learn which exercises help with erections, how they work, and what results you can expect.

Best Erectile Dysfunction Exercises

Exercises can play an important role in improving erectile dysfunction, especially when the problem is related to weak muscles, poor blood circulation, stress, or an inactive lifestyle. Regular physical activity helps increase blood flow to the penis, strengthen pelvic muscles, and support overall sexual health. While exercises may not work for every cause of ED, many men notice better erections, stamina, and confidence when they exercise consistently. Below are some simple and effective exercises that can help support erectile function when done regularly.

Kegel Exercises for Erectile Dysfunction

Kegel exercises are one of the most effective exercises for erectile dysfunction exercises. These exercises can strengthen the pelvic floor muscles, especially the bulbocavernosus and ischiocavernosus muscles. Both of these muscles help the penis fill with blood, stay firm during an erection, and improve rigidity. A study [1] done on some men doing Kegel exercises showed that after six months of continuous guided pelvic floor exercises, 40 percent of men regained normal erectile function, and 35 percent of them showed major improvements. 

Step-by-step method to do Kegel

To start with Kegels, tighten the muscles used to stop urine or prevent passing gas. Hold for three to five seconds, then relax for the same time. You can try repeating it ten times and can do it three times daily. For clear guidance on how to do Kegel exercises correctly, you can watch this video by Allo Health. 

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Squats and Lower-Body Strength Training

Squats improve blood circulation, increase testosterone response, and strengthen pelvic-supporting muscles. Strength training is very helpful when combined with aerobic exercises. In some studies done on men with post-prostatectomy, it was shown that pelvic floor training with resistance exercise led to better erectile outcomes than pelvic exercises alone.

Reps and sets

Performing squats two to three times a week can support sexual health and erection quality.

Pelvic Bridge Exercise

The pelvic bridge exercises help in strengthening the glutes and pelvic floor together. This improves pelvic stability and supports erection-related muscle function.

Plank Exercise for Erectile Dysfunction

Planks help in strengthening the core muscles, improving posture, and increasing the blood flow supply. To begin with, you can try holding a plank for 20 to 40 seconds and repeat a few times.

Aerobic Exercises for ED

Aerobic exercises like walking, jogging, cycling, and swimming have a great role to play in improving cardiovascular health and penile blood flow. A study [2] done on 2,000 men found that those who exercised regularly had a 20-30% lower risk of erectile dysfunction compared to men who had a sedentary lifestyle. It is beneficial to do about 40 minutes of moderate aerobic exercise four times a week for meaningful improvement in erectile function. 

Yoga for Erectile Dysfunction

Yoga improves flexibility, pelvic circulation, stress control, and nervous system balance. Poses such as Cobra, Bow, Ardha Matsyendrasana, Siddhasana, Pavanamuktasana, and Shavasana support pelvic blood flow and relaxation. Yoga for erectile dysfunction can be very helpful for men whose erectile dysfunction is linked to stress or anxiety.

Other penile exercises for hardness

These penile exercises can normally refer to manual techniques that claim to increase penis size or improve erection hardness through stretching or repeated stroking. These methods are mostly promoted online and are often presented as “natural alternatives” to medical treatment. The most commonly discussed penile exercise is jelqing. But, there is no strong scientific evidence proving their safety or effectiveness. Improper technique may cause pain or injury. These are different from pelvic floor exercises because the pelvic floor exercises work on muscles that support erections, but these exercises change or manipulate the penis, blood vessels, and nerves. These exercises cannot help with ED because the penis is not a typical muscle that can be trained like arms or legs.

Can Exercise Cure Erectile Dysfunction?

Exercise helps many men with erectile dysfunction, but it may not cure ED. Some types of erectile dysfunction that occur due to deep medical issues that need professional evaluation and treatment. These signs may include:

Signs of hormonal ED

Erectile dysfunction caused by hormonal imbalance or low testosterone can have signs like low sex drive, constant fatigue, loss of morning erections, mood changes, and difficulty in erections. Hormonal erectile dysfunction is often linked to low testosterone or other hormone imbalances. Common signs include low sex drive, constant fatigue, loss of morning erections, reduced muscle mass, mood changes, and difficulty maintaining erections even with stimulation. In such cases, exercise may help support hormone health, but may not be enough.

Signs of nerve-related ED

Nerve-related erectile dysfunction can occur due to diabetes, spinal injuries, pelvic surgery, or neurological conditions. Signs include numbness or tingling in the genital area, weak or absent erections despite arousal, reduced sensation, and difficulty reaching orgasm. Exercise can improve health, but cannot repair damaged nerves. In such cases, medical evaluation is important.

Signs of vascular ED

Vascular erectile dysfunction can occur due to poor blood flow to the penis. The signs for vascular ED are weak, short-lasting erections, difficulty maintaining firmness along with a history of high blood pressure, heart disease, diabetes, or smoking. Exercise can only help in mild ED. Moderate to severe vascular disease, may need medications or other treatments alongside lifestyle changes.

How Physical Exercise Improves Erection Quality

Erections are not controlled by a single factor. They depend on factors like healthy blood flow, pelvic muscles, balanced hormones, and a good state of mind. Physical exercise helps erections by improving all of these areas. Exercise can slowly strengthen the systems that support a firm and lasting erection. Let us now understand how exercises can help in improving erections.

Improves blood circulation to the penis

Good erections depend on blood flow. Exercises can help in improving the heart function, which allows better blood flow to the entire body, including the penis. In a lot of cases, erectile dysfunction is an early sign of heart disease. Exercises can help in preventing cardiovascular diseases, which can indirectly prevent ED.

Boosts nitric oxide production

Exercise helps in keeping the inner lining of blood vessels healthy. This lining can release nitric oxide, which is responsible for relaxing penile arteries and making it easier to get erections.

Increases testosterone naturally

Regular physical activity has been linked to supporting healthy testosterone levels. This hormone has an important role to play in sexual desire and erection strength.

Reduces stress, anxiety & performance fear

Stress and anxiety are among the blockers for achieving and maintaining erections, even when physical health is good. Exercise can lower stress hormones and improve mental health.

Exercise Routine for Erectile Dysfunction

The best results come when we combine the exercises. It can include combining pelvic floor exercises with aerobic exercises and strength training. This can improve blood flow and help in strengthening erection-supported muscles and sexual function. You can try spending 10-15 minutes daily. This schedule can involve doing pelvic floor exercises like Kegels with aerobic exercises, about four times a week. Strength training exercises can also be combined for 2-3 weeks along with these. This combination of pelvic floor work, cardio, and strength training is beginner-friendly, easy to maintain, and can help improve erectile function over time.

How Long Do Exercises Take to Improve Erection?

The time taken from exercises to improve erections can vary from person to person and depends on the underlying cause of erectile dysfunction. Some men notice early changes within two to four weeks, such as better stamina, improved confidence, or firmer erections. More noticeable and consistent improvement in erection strength usually takes six to twelve weeks of regular exercise. There are a lot of factors that influence the results. Age, diabetes, high blood pressure, obesity, substance abuse are some of these. Men who suffer from lifestyle-related mild to moderate ED can respond faster to the exercise. But those suffering from medical disorders may take more time.

Who Should Avoid Certain ED Exercises?

Is exercise safe for everyone? Most of the time, yes. But some people need to be extra careful and may need medical guidance before doing some exercise.

People with heart disease

Men with heart disease, chest pain, or a history of heart attack should avoid high-intensity workouts without medical approval. Aerobic exercise is good, but it should be started slowly and under a doctor’s guidance.

Recent surgery patients

Men who have recently had surgery, especially prostate, abdominal, or spinal surgery, should not start pelvic floor or strength exercises on their own. A structured guidance plan by a doctor or physiotherapist is safer and more effective in such cases.

Severe back or joint pain cases

Men with severe back pain, knee problems, hip issues, or joint disorders should avoid exercises that cause strain in these areas. In such cases modified exercises or physiotherapy-guided routines can help in preventing injuries.  ED medicines can help with erectile dysfunction, but they work in very different way

Risks Associated with Exercise for Erectile Dysfunction

Every erectile dysfunction exercise comes with its own benefits and risks. You can keep the following things in consideration while doing Kegel exercises:

Avoid overdoing it

If you have started doing Kegel exercises, you should avoid doing too much. Over-repetitions can cause muscle fatigue and worsen urinary leakage.

Avoid Kegels while urinating

Stopping urine flow during urination can weaken the bladder or cause urinary tract infections. So you should not do kegels while urinating.

Be patient

Expect to see initial benefits within 4 to 6 weeks, but continue exercising for the best results.

Make it a habit

Try adding Kegels into daily routines like brushing teeth or watching TV to maintain consistency. If you experience discomfort, pain, or have difficulty identifying the correct muscles, consult a healthcare professional or pelvic floor physical therapist.

Conclusion

Erectile dysfunction exercises are one of the safest and most effective natural tools for improving erection quality. But exercises may not replace medical treatment in every case.  You can think of exercise as the foundation of lasting sexual health when practiced correctly and consistently. ​