Best Exercises For Improvement Erectile dysfunction(ED)

Best Exercises For Improvement Erectile dysfunction(ED)
Published : Jun 28, 2024


Erectile dysfunction is a condition that affects several men across the world, impacting not only their physical health but also their emotional well-being and confidence.

As a man, if you think the only option to prevent, control, or treat erectile dysfunction is through medical treatment, then this is not the case. Though medical ED treatments are available, including regular exercises in your routine can help you manage erectile dysfunction and promote an overall healthy lifestyle.

Kegel exercises can help you deal with erectile dysfunction as they strengthen your perineal muscles and increase the flow of blood to the male sexual organ. Several other exercises for Erectile dysfunction can allow you to improve your erectile function.

What is erectile dysfunction?

Erectile dysfunction is an inability to achieve and maintain an erection. This sexual disorder affects men and is caused due to various physical conditions like low testosterone, heart disease, obesity, and diabetes. There can be several other causes as well, including blood flow problems, psychological issues, nerve damage, and hormonal fluctuations.

You should know that treating ED with medicines such as Viagra and Cialis is not only an option. Instead, sever help.

Exercises to deal with erectile dysfunction

Exercises that target the pelvic floor muscles can help men with erectile dysfunction. These muscles are essential in maintaining the smooth blood flow to the male sexual organ and keeping erections.

Here are some exercises which can help you to deal with erectile dysfunction:

Basic Kegel exercise

Kegel exercises for men, also known as Pelvic floor exercises, are among the best exercises and are seen successfully treating ED. The best method for locating your pelvic floor muscles is to stop your stream several times while urinating. The muscles you hold to do this are the ones you require to exercise. Weak pelvic floor muscles can worsen your ED symptoms.

While performing pelvic floor exercises, squeeze the muscles, hold them for five seconds, and then relax. Repeat this 10 to 20 times, at least two or three times a day, to help you by activating pelvic floor muscles. Pelvic floor muscle training will also help you to delay ejaculation and improve your overall sexual function.

You can also try this in different positions, such as lying down with the knees up, sitting in a chair, or simply standing. To get the best results, you may get help from an expert to perform pelvic floor muscle exercises.

Pilates exercises

Pilates is a low-impact exercise method well-known for highlighting flexibility, core strength, and overall body awareness. Practising regular Pilates exercises can help you to fight against erectile dysfunction. Here are some Pilates exercises to perform:

Knee fallouts

Kegel exercises can be added with knee fallouts. Begin by lying on the floor with your knees bent and feet on the ground. Involve your pelvic floor muscles and gradually lower one knee sideways to the ground. Keep both feet on the floor and only lower your knee as far as it can go while engaging pelvic muscles.

Start bringing your knee back to the centre and repeat this with another knee. Complete five repetitions on each knee at least five times to build almost ten repetitions on each side.

Supine foot raises

Just like the knee fallouts, start by lying on the floor with both your knees bent and your feet on the ground. Involve your pelvic floor muscles and lift one foot straight out in the air, making a 45-degree angle. Continue holding this position for at least a few seconds.

Slowly start placing your foot back on the ground and repeat. Perform this for 5 to 10 reps on each side for 1 to 3 sets.

Aerobic exercises

Aerobic exercises, done at least four times a week, are proven to fight the effects of erectile dysfunction. To see improvements in your ED disorder, practice aerobic exercises for at least 40 minutes and maintain a regular exercise routine for six months.

Some joint aerobic exercises that you must try include:

  • Running
  • Boxing
  • Cycling
  • Rowing

These physical activities not only help treat erectile dysfunction but also improve the risk factors linked with this condition. They might also help prevent cardiovascular disease and high blood pressure and will help you improve your overall health.

Anaerobic exercise

Anaerobic exercise is also effective in improving sexual health and reducing factors that contribute to erectile dysfunction. Some common examples of anaerobic exercise include heavy weight lifting, high-intensity interval training, and sprinting.

Also, you may try out some natural drinks to boost erectile function. Check our article: Experiencing Erectile Dysfunction? Try Out Some Best Drinks.


Therefore, erectile dysfunction isn’t certainly best treated with oral ED pills. There are several methods, like exercises, that can help you eliminate erectile dysfunction disorder and enjoy a satisfying sexual life.