Are you struggling with erectile dysfunction or just looking for ways to improve your sexual health? You may be surprised to learn that you can actually do exercises that can help you achieve and maintain a stronger erection. In this article, we’ll explore some of the best exercises for erection and the studies that support their effectiveness.
Kegels are named after Arnold Kegel, a gynecologist who first described the exercises in the 1940s as a way to help women with urinary incontinence. However, Kegels are now recommended for both men and women as a way to improve pelvic floor strength and prevent or treat urinary and sexual problems.
Kegels, also known as pelvic floor exercises, are popular exercises for improving erectile dysfunction. These exercises involve contracting and relaxing the muscles that support the pelvic floor. To do Kegels, simply tighten your pelvic floor muscles as if you’re trying to stop the flow of urine. Hold the contraction for 5-10 seconds, then release and repeat. Aim for at least three sets of 10 repetitions per day.
Several studies have shown the effectiveness of Kegel exercises in treating urinary incontinence. One study published in the Journal of Urology found that women who performed Kegels had a significant improvement in their symptoms of stress urinary incontinence compared to a control group. Another study published in the International Urogynecology Journal found that Kegels were effective in treating urinary incontinence in women after childbirth.
Studies show that Kegels can significantly improve erectile dysfunction in men of all ages. One study published in the International Journal of Impotence Research found that 75% of men who did Kegels for six months experienced an improvement in their erectile dysfunction symptoms.
Aerobic exercises, such as running, swimming, or cycling, is another great way to improve your sexual health. These exercises can help improve circulation, reduce stress, and improve overall cardiovascular health. All of these factors can contribute to better sexual function.
One study published in the Journal of Sexual Medicine found that men who did regular aerobic exercise had better erectile function than those who did not. In fact, the study found that regular exercise was just as effective as erectile dysfunction medication in improving erectile function.
Yoga is a popular form of exercise that has been shown to improve sexual function in both men and women. Certain yoga poses, such as the cobra pose and the bridge pose, can help improve blood flow to the pelvic area and strengthen the pelvic floor muscles.
One study published in the Journal of Sexual Medicine found that men who did yoga had significantly better erectile function than those who did not. The study found that yoga can help improve blood flow, reduce stress, and improve overall sexual function.
Resistance training, such as weightlifting or bodyweight exercises, can also improve sexual function. Resistance training can help improve muscle mass, which is important for maintaining healthy testosterone levels. Testosterone is an important hormone for sexual function in men.
One study published in the Journal of Sexual Medicine found that men who did resistance training had better erectile function than those who did not. The study also found that resistance training can improve overall sexual desire and satisfaction.
Pilates is a form of exercise that focuses on strengthening the core muscles. Strong core muscles can help improve posture, which can in turn improve blood flow to the pelvic area. Pilates can also help improve flexibility and balance, which are important for maintaining sexual function.
One study published in the Journal of Sex & Marital Therapy found that men who did Pilates had significantly better erectile function than those who did not. The study found that Pilates can help improve blood flow, reduce stress, and improve overall sexual function.