4 Best Kegel Erectile Dysfunction Exercise to Eliminate ED

4 Best Kegel Erectile Dysfunction Exercise to Eliminate ED

Erectile Dysfunction Exercise

“Erectile dysfunction exercise! Do they work, or is it Just a Hoax?”

Erectile dysfunction is a common sexual problem in which men have difficulties having an erection or maintaining it during sex. Erectile dysfunction can be caused by several factors, such as physical, psychological, or lifestyle factors, interrupting blood circulation in the penis and causing erectile dysfunction. According to a study by NIH, around 15 % of men under 20 to 39 years of age are affected by erectile dysfunction, which is raised to 20% when men reach 40. Conditions such as low self-esteem, anxiety, and relationship issues can also arise due to this problem. However, the good thing is that several treatment methods are available for erectile dysfunction, such as Medication, Counselling and natural management, such as exercise and remedies.

Regular physical activities daily can help you manage stress and hormone levels in your body. Some exercises work well in managing erectile dysfunction. Pelvic floor Exercises and Kegel exercises are some examples of these erectile dysfunction exercises that help you strengthen your pelvic floor muscles and boost blood flow to the penis.

In this article, we will discuss some of the essential aspects of managing erectile dysfunction with exercise and which erectile dysfunction exercise you should perform to get better results.

Is it Possible to Treat Erectile Dysfunction With Exercise?

Treat erectile dysfunction with exercise_

According to Our Specialist, Dr Chirag Bhandari (renowned Sexologist and Andrologist in India), Erectile Dysfunction is a sexual issue that takes home in a man’s pelvic area and makes it weak not to perform an ideal erection. But, taking proper exercises that strengthen the pelvic region will make you get your erection back”.

Some exercises help improve the strength and endurance of the pelvic region in a body, which ultimately promotes blood flow in the male reproductive part for long-lasting erection. Further, he recommends some exercises like Kegels, aerobic and pelvic floor exercises that a man should perform regularly.

Exercise vs. Other Treatments

Treating the cause of erectile dysfunction should provide you with better and assured results in the long run. Medication used to treat erectile dysfunction provides you with instant relief from erectile dysfunction. At the same time, performing erectile dysfunction exercises has shown a slow but steady improvement in the condition. In the case of erectile dysfunction, where psychological factors cause it, getting counselling and exercising regularly has significantly impacted the condition. It is highly advised that if you are taking any form of treatment for erectile dysfunction which does not restrict your physical movements, like surgery or spinal cord problems. Then performing exercises to eliminate erectile dysfunction and regular treatment will help you quickly recover from it.

Cause of Erectile Dysfunction that Exercise can treat

We all know that erectile dysfunction can affect a person both physically and psychologically. Exercise heal your body mentally as well, and therefore, a man can get rid of psychological aspects of ED as well.

Here are the causes of erectile dysfunction that exercises will cure:

  • Obesity
  • High Cholesterol
  • Vascular diseases
  • Anxiety
  • Diabetes
  • Depression
  • Stress
  • Diabetes

4 Best Exercises for Erectile Dysfunction

Give exercise a shot for curing the erectile dysfunction of your life one time, and you will see some significant results. All you need is the dedication to work out at least four times a week and maintain a drug and alcohol-free life.

We will show the three most effective exercises to overcome erectile dysfunction.

1. Kegels Exercises 

erectile dysfunction exercise - Kegels Exercises

Kegels erectile dysfunction exercise is recommended by 90% of doctors because it is the best way to recover from erection failures. For removing erectile dysfunction, it is essential to improve your pelvic area strength that Kegels do easily.

Kegels are pelvic floor exercises and, as their name says it helps strengthen the pelvic bones and muscles. There are some sets of Kegels that you can do on a daily basis, like standing pelvic floor activation and sitting pelvic floor activation.

 How to perform Kegels

Lay down on the floor, stand or sit as you like to start the exercises. After you decide on your position, clench your bulbocavernosus muscles (the inner end of the structure that surrounds the penis) like you are trying to stop urine. Hold for 5- 7 seconds & Take a pause for 2 to 3 minutes. Release your hands to complete the set. Repeat this exercise more than five times a day to see better results.

While performing Kegels, men sometimes forget some minor details that should be avoided to minimize risks or mishappening.
Here are some of those:

  • 1. Doing too much squeeze your thighs or buttocks too hard.
  • 2. Not giving time to relax your pelvic bones when you do Kegels exercise.
  • 3. Not maintaining the proper postures while forming bridges and cow poses.
  • 4. Breathing inappropriately while holding the body postures during exercises.
  • 5. Doing an extensive or heavy workout.

2. Pilates Exercises

Another impressive and impactful erectile dysfunction exercise to recover from erection failures is by doing Pilates exercises. Pilates helps improve the blood flow in the body and increases the energy level in the body which promotes firm erections.

  • Knee fallouts
erectile dysfunction exercises - Knee fallouts

It is a form of pilate exercise in which a man has to open his thighs without moving his torso and touch the ground with his knees. Knee fallouts help in developing stability to the pelvic region of a man when done regularly.

  • Pelvic Curl
Pelvic curl - kegel and ed

Pelvic curl is similar to the lower bridge exercise that helps improve problems of the lower body and spine. When you perform a pelvic curl and sync your breathing with your body, you will feel a different kind of relaxation in your abdominal region.

  • Supine Foot Raise
erectile dysfunction exercise- spine leg rise

Supine foot rise is a unique set of pilates exercises for strengthening your abdomen and lower back issues. Lay down on the floor and raise your leg in the air slowly. Hold the position and breathe while holding it. Take the leg to the original place. Do this exercise regularly to see positive results.

3. Aerobic Exercises

Aerobic Exercises as erectile dysfunction cure exercise

A recent survey on Physical activity’s impact on ED showed that Aerobic exercises are also proven effective in treating ED issues in addition to pilates and Kegels. A man who performs aerobic exercises on a daily basis is perfectly able to eliminate Erectile Dysfunction naturally.

Here are some of the best aerobic exercises that you can perform at home:

  • Jogging
  • Cycling
  • Running
  • Boxing
  • Rowing

4. Yoga

This Indian form of exercise is one of the best alternatives for erectile dysfunction exercises for curing it. if you don’t like doing intense workouts or exercises. Especially Yoga for erectile dysfunction is beneficial in improving blood flow and helps your muscles to relax.


erectile dysfunction exercise -Pachimottanasana

Known as a seated forward bend in layman’s language, Pachimottanasana is a beneficial and easy asana for ED cure. It improves the strength of your pelvic muscles that are tensed from sitting for a very long time. It enhances blood flow in the body as well.

How to perform:

  • Sit on the floor or yoga mat with your legs wide in your front. You can use a folded blanket for support as well. Push your body into the left side and try to touch your left sit bone (the one that makes your bottom). Repeat the same on the right side.
  • Breathe and make your body long. Lean your upper half in the forward direction and stretch your tailbone as you reach the floor. Try to touch and grab your feet with your hands by extending your elbows.
  • Hold the pose for more than one minute. Try to focus on your breathing throughout the time to see if you can relax your body. Also, please do not force yourself to touch the feet as it is not mandatory to do it.


erectile dysfunction exercise - Uttansana

This asana is also known as the standing forward bend Uttansana is mentioned in many popular yoga routines. Doing this erectile dysfunction exercise will help you deal with stress and anxiety. Doctors even say that Uttanasana can treat infertility and improve digestion and organ stimulation of the abdomen.

How to perform:

  • Stand straight on the yoga mat with your hands on the hips. Exhale and bend your torso in the forward direction from your hips. Make sure that you put your efforts into lengthening your torso.
  • When you bend yourself, try to touch your feet with your fingers. Make sure that your back is straight all the time. If you are doing it for the first time, it is okay to get a soft bend.
  • Relax for a bit when you are in the correct posture. While breathing in, try to stretch your body and lift your torso a little. And when you exhale, try relaxing.
  • Always check that your neck is relaxed by nodding “yes” and “no” when you are in the position.

Ashwini Mudra

Ashwini Mudra is another great Kegel yoga you can perform to eliminate ed. There are several variants of Ashwini mudra that you can do easily at your home. One variant of Ashwini mudra, especially you can do any time. Just squeeze your pelvic muscles near the anus and penile region inward and hold for a few seconds and release them. Do it daily for a fixed amount of time, and it will increase the strength of your pelvic floor muscles and slowly eliminate erectile dysfunction.

Foods for Erectile Dysfunction –

Foods you eat also affect your health condition; according to Massachusetts Male Aging Study, consumption of cholesterol and unsaturated fats increases the risk of ed. A healthy diet can help you lower the risk of ed try, including zinc-rich foods like green leafy vegetables, fish and nuts. Watermelon can also help you fight with ed. Research has proved that watermelon has L-citrulline, which improves the pelvic region’s blood flow.


Exercises and Diet are important for a healthy body and it gives you a fighting chance with controlling erectile dysfunction. However, There are times when exercises do not create a more significant impact on erectile dysfunction. At these times, it is advised for a man to go for medical treatments. Medication is a very easy and painless way to treat ED issues without any complications. You can always rely on ED medicines when no other thing works on erection failures.

Ohman is a popular online medical store that offers the best erectile dysfunction medicines for struggling erection failures. They offer ayurvedic Erectile Dysfunction Treatment, allopathic drugs, and devices that any man can order easily from their website.

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