5 Best Kegel Exercises to Help Improve Erectile Dysfunction
2025-02-20
This workout is designed to enhance pelvic floor strength and overall function, specifically targeting improvements in circulation, flexibility, and muscle control. By focusing on key areas that support erectile health, this routine helps to reinforce core stability and promote a greater range of motion. Suitable for all fitness levels, it combines targeted exercises to ensure a balanced approach to strengthening and improving endurance, ultimately supporting better sexual health and well-being.
Slow and Fast Kegels
From Eric Leckie DPT
Slow and Fast Kegels involve contracting and relaxing the pelvic floor muscles at different speeds to enhance muscle control and strength. Begin by slowly tightening the muscles you would use to stop urination, hold for five seconds, and then relax for five seconds; repeat this ten times. Follow with quick contractions by tightening and releasing the muscles as fast as possible for 10 repetitions. This combination helps improve stamina and muscle endurance, aiding in better erectile function.
Hip Bridges
From MassGeneralHospital
Hip Bridges are a foundational exercise that targets the glutes, hamstrings, and core muscles while also engaging the pelvic floor. Begin by lying flat on your back with knees bent and feet flat on the ground. Lift your hips towards the ceiling, creating a straight line from your shoulders to your knees, and hold the position briefly before lowering back down. This exercise helps strengthen lower body muscles and improve pelvic stability. Regular practice can enhance overall core strength and support erectile function.
Low Lunge
From Men's Health
The Low Lunge, or Anjaneyasana, is a yoga pose that stretches the thighs and groin while strengthening the legs and arms. It promotes flexibility and balance, helping to relieve tension in the hips. This exercise is beneficial in improving body alignment and enhancing core stability. To perform the Low Lunge, step one foot forward into a lunge position while lowering the back knee to the floor, ensuring the front knee aligns over the ankle. Lift the chest and arms as you maintain upright posture, engaging the core throughout.
Side Hip Raise
From Zach Dechant
The Side Hip Raise is an effective exercise that targets the oblique muscles and strengthens the core. Begin by lying on your side with legs stacked and the forearm directly below the shoulder. Raise your hips to create a straight line from head to heels, hold the position, and then lower the hips back to the floor. Repeat the movement for the desired number of repetitions on each side. This exercise improves stability and enhances overall core strength.
Single Leg Hip Thrust
The Single Leg Hip Thrust is an exercise that targets the glutes, hamstrings, and core. By elevating one leg while performing the hip thrust, it increases the demand on your stability and strength. This exercise can help improve hip mobility and enhance lower body performance. It is effective for building muscle and strength while also supporting balance and stability. Remember to engage your core and glute muscles for optimal results.