Nothing can quite dim your lights like a failed erection. Erectile Dysfunction (ED) can be a frustrating condition. Thankfully, there are solutions that can counter the effects of this disease. And, you don’t have to stick to the conventional route.

Before you choose to gulp down that pill or go under the knife, it’s best to try out natural alternatives first. People suffering from ED should maintain an active lifestyle. This means that you should incorporate exercises into your daily routine.

So what are the best exercises for ED you may ask? Worry not. We’ve got your back.

This article highlights the top recommended workouts for managing and treating ED. These solutions will have you flexing your manhood once more in the bedroom and help you gain your mojo back.

Of course, if you’ve already tried everything and nothing seems to be working — you might just benefit from quality ED medicine that can be found here.

7 best exercises for fixing ED

Why Proper Management of ED is Important [even at young age]

ED manifests more commonly in older men, but young men experience ED more often nowadays than you’d expect. However, this isn’t true for everyone. This disease can creep up on you even at a younger age and leave damning effects.

You may experience the following when suffering from ED:

  • Low sense of self-worth
  • Poor sex life
  • Stress and anxiety
  • Depression
  • Infertility
  • Troubled relationship and lack of intimacy

 

7 Best Exercises for Improving Your Erectile Dysfunction Situation

Great sex is one of the best ways to build a healthy romantic relationship. But to achieve this, you have to be at optimum health. Incorporating a workout regimen into your daily routine can help you manage symptoms of ED.

Statistics show that at least 79% of men suffering from this condition are overweight. It’s time to make a change. You can do this.

 

1. Kegel Exercises

kegel excercises for ED

ED is caused by limited blood flow to your penis. Kegel exercises are designed to strengthen pelvic floor muscles – the ischiocarvenosus and bulbocarvenosus.

You can do these exercises when lying down, sitting, standing, or even on your knees. And, they’re also recommended for people suffering from premature ejaculation.

The pelvic muscles work together to squeeze the penile veins increasing blood flow to the penis. The resultant effect is a full hard-on – a perfect recipe for fireworks in the bedroom.

Here’s how you can activate your pelvic floor muscles:

  1. Pull up your pelvic muscles by inhaling and holding the muscles firmly in place. These muscles are the same ones you use when holding in pee.
  2. Count to five then exhale and release.
  3. Repeat at least three times then repeat a set of at least three during the day.

Most men report improved sexual experiences after a month of consistently doing kegel exercises.

Pro Tip!

To do Kegels correctly, ensure that your muscles are taut and not pushed down. It should feel like you’re trying to pull up something using your butt muscles. Also, try and keep your stomach muscles relaxed during the exercise and increase the duration and sets as you go.

 

2. Aerobic Exercise

This workout involves activities like running, cycling, and boxing. These exercises are known to reduce the risk of suffering from chronic illnesses like high blood pressure and heart disease which trigger ED.

Studies show that a moderate – high intensity workout routine of at least 40 minutes a day if done consistently can help to counter the effects of ED. You’re likely to see results within the first six months of training.

If you’re not up for intense activities, you can add brisk walking to your routine. A thirty-minute walk done at least 4 days a week can also prove effective in combating ED.

 

3. Anaerobic Exercise

Granted, this workout routine is less effective compared to aerobic exercises and will take a bit longer to actualize results. However, it can improve your sexual health and reduce the chances of suffering from ED.  Anaerobic workout routines involve exercises like bodybuilding and sprinting.

 

4. Pilates

Similar to kegel exercises, pilates also help to strengthen pelvic floor muscles. Even better, they teach you how to maintain the energy even while moving.

Great examples of pilates exercises include knee fallouts, pelvic curls, and supine foot raises.

 

4.1. Knee fallouts

bent knee fallout excercie ED

Ideal exercise to start with when beginning pilates. It requires less movement helping you build endurance and stamina as you keep advancing.

The steps below will guide you through this workout routine:

  1. Lie down with your knees bent.
  2. Keep your feet flat on the floor and your arms by your side. Also, ensure that your spine and back have a neutral form. The space between your thoracic spine and the floor should be small.
  3. Breathe out and hold your pelvic muscles taut. While holding the same posture, slowly lower one knee to the floor. Don’t overstretch yourself and ensure that your pelvic floor muscles stay activated.
  4. Breathe in, relax your muscles, and bend the knee again.
  5. Repeat the movement on your other leg and repeat the cycle.

Pro Tip!

When starting your knee fallout exercises, sets of four to five on each side are ideal. However, to avoid plateauing, you should increase the number of sets as you go.

4.2. Supine Foot Raises

supine foot raises ED

This exercise is relatively more complex compared to knee fallouts. Here’s how to do it correctly:

  1. Lie down while keeping your knees bent.
  2. Position your feet flat toward the floor.
  3. Keep your arms close to your sides and stretched out.
  4. Exhale, activate your pelvic muscles. Doing this should feel similar to clenching your butt. While in the same posture, lift one of your legs and raise it off the floor. Ensure your pelvis and spine are well aligned and still.
  5. Inhale and lower your leg back to the floor.
  6. Alternate exercise with your leg and keep repeating until you complete your set.

 

4.3 Pelvic Curl

pelvic floor ED

You’ve probably heard of pelvic curls. It’s a popular exercise that features in almost all pilates routines. Here’s how to do it:

  1. Repeat steps 1, 2, and 3 of the routine mentioned above.
  2. Keep your spine still while ensuring that there’s a little bit of space between the middle of your back and the floor.
  3. Exhale and activate your pelvic floor muscles.
  4. Move your pelvis upward toward your belly button while keeping your back pressed firmly against the floor.
  5. Gently lift your buttocks and dig your heels to the floor. Ensure that your bight is squeezed tight during the process.
  6. Gradually lift your back. Ensure that your body’s weight is fully supported by your shoulders.
  7. Inhale thrice as you constrict your anus and activate your pelvic floor muscles.
  8. Gently lower your buttocks back to the floor followed by your lower and middle back.
  9. Repeat three to four sets as you slowly build your endurance levels.

 

5. Yoga

yoga for erectile dysfunction

As mentioned earlier, erectile dysfunction can be a result of poor mental wellness. Issues like depression, anxiety, and stress can be causative agents.

Apart from yoga helping you to improve your physical form and strengthen your pelvic floor muscles, this calming exercise also quiets your mind. It helps you to relax and ease away stress and tension from your body.

Poor mental wellness triggers the release of hormones like cortisol and adrenaline which can negatively impact your sexual prowess. Granted, you may need a dash of adrenaline to get away from a bear. But, not when you’re trying to spice up things in the bedroom.

Yoga is a mindful practice. It involves deep meditation and breathing which helps to significantly lower your cortisol levels. The slow yet deep stretches also help to improve blood circulation and lower blood pressure which is an underlying condition for ED.

Remember, dilated blood vessels are crucial for achieving and maintaining an erection. So, if your main cause of ED is stress, anxiety, or depression, yoga is your go-to solution. In no time, you’ll be able to get things rolling once more and show off your might in the bedroom kingdom.

 

6. Deep Squats

deep squats for ED

This exercise involves bending one or both of your knees, holding your posture for at least ten seconds, and standing back up again. You can place your elbows outstretched above your knees or position them in your inner thighs for ease of movement during the workout. Complete at least three sets as you begin and scale repetitions as your stamina and endurance grow.

Squats are known to improve your libido and increase testosterone levels in the body. This exercise also enhances blood circulation within the pelvis which results in heightened sexual desire and stronger orgasms.

Also, the more blood flow to your pelvic region, the stronger your erection. Quite the bedroom delight if you ask me.

The movements also strengthen your pelvic floor muscles which means more flexibility in the bedroom. Want to go on top? Perfect. Looking to switch positions and move to the side or bottom? No qualms. Consistently doing your squats is a definite game changer for your bedroom experience.

7. Side Lunge Stretches

side lunge stretches for ED

This exercise is especially effective for men who suffer from hypertonicity. The condition causes your blood vessels to constrict especially around your pelvic region which limits blood supply to the penis.

Side lunge stretches help to relax your muscles and simultaneously strengthen them for a better sexual experience. Here’s how to do it correctly:

  1. Stand upright with your feet set apart. The distance should be wider than your shoulder width.
  2. Position your hands at the side of your hips, bend your left knee, and lunge your body to the left. If you’re doing it correctly, you’ll feel a burn and stretch on your right inner thigh.
  3. Hold posture for at least 15 seconds then return to center.
  4. Do this three to four times and repeat on your right side.

 

Don’t Allow Erectile Dysfunction to Ruin Your Sex Life

ED can easily steal away your joy and diminish your sense of self-worth. However, it doesn’t have to stay that way.

Lifestyle changes can help counter the effects of ED. And, one of the most effective ways is embracing exercises. By adopting a consistent workout routine, you can greatly improve your physical health. And the impact trickles down to your sex life helping you maintain an erection.

To properly combat the effects of ED, it’s necessary that you first identify the underlying condition or cause. This way, you get to choose the most effective treatment plan for yourself. And most often than not, you simply need to move your body more.

If there are no positive changes even after adopting a consistent workout routine, it’s best to consult a healthcare practitioner. They can accurately guide you on the best treatment plan to pursue and hold your hand through the journey.

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You can even include your partner in your workout routine. It’s a great way to build intimacy outside of the bedroom. And, great connections make for even better sexual experiences. One thing’s for sure, it’ll all work out in the end.