Are Kegel exercises helpful for erectile dysfunction? 2021 Edition


Kegel exercise for men: useful information and benefits on erection

In the 1940s, Dr. Arnold Kegel relieved exercises intended to strengthen the pelvic floor muscles and suggested women during pregnancy and after childbirth, which can also advise these exercises for men who want to improve and keep an erection. It is then required to practice these Kegel exercises with a specific regularity. Kegel exercises can be completed for many purposes: to support the pelvic organs (bladder, anus), to allow abstinence of urine, gas, and stool, but also to improve erection control or even play in the stabilization of the pelvis, abdominals, and muscles of the lumbar spine. Contrary to popular belief, no research has shown that Kegel exercises will increase the penis.

We explain what you require to know about the muscles involved and the benefits of this practice, and we describe the Kegel exercises for men.

Best knee strengthening exercises
Best knee strengthening exercises

Kegel exercises for men to recover their erections

Kegel exercises

Among the disorders that affect a man’s love life, we can cite two main ones: erectile dysfunction or impotence and premature ejaculation. If you have erection difficulties during the act, there are answers to apply once you have found the problem’s causes. About premature ejaculation, it can treat through different methods, among which we see these Kegel exercises.

The concept behind this practice is simple: with daily training of the pelvic floor muscles, which are applied to support the genitals in both men and women, you will strengthen your perineum to manage your erections better. The objective is to improve the erection and to be able to keep it but also to be able to delay your ejaculation. 

The research published in Sexual Medicine Reviews advises that these exercises may enhance erectile function, ejaculation control, and orgasm strength in men with chronic prostatitis or chronic pelvic pain syndrome and for ED problems use Fildena or vidalista 60.

What are the perineum and pelvic floor?

Kegel exercises

Before practicing these exercises, it is vital to fully appreciate how these Kegel exercises work, beginning with understanding the perineum.

In humans, this perineum is a member of the area called the Floor of the Abdomen, which, as its name suggests, will support the organs above it. It is found between the anus and the genitals, and it promotes:

The correct functioning of the sphincters

Kegel exercises

The onset of erections by improving vasodilation and by promoting a major blood flow to the pubococcygeus muscle

We are maintaining erections. Often, impotence can be related to a lack of muscle strength, which prevents the penis from erecting. By exercising, you will be able to strengthen the whole for erections that are maintained.

The best control of ejaculation, which is triggered by the contraction of the perineum muscle. Strengthening it is learning to ejaculate whenever you want.

Stabilization of the pelvis

Kegel exercises

While women have to strengthen their perineum when they are pregnant, avoid incontinence problems and facilitate the baby’s exit, men sometimes forget that they also have perineum. When they get older, when they are affected by prostatic or incontinence problems, this set of muscles and tendons is remembered. Like all muscles, it is advisable to exercise it as soon as possible to strengthen it and prevent potential future disorders.

How to do Kegel exercises?

Kegel exercises

You should know about Kegel exercises for men because it is indeed muscle training, and as such, you should not do anything. Gradual practice is recommended, and if you feel the slightest discomfort while performing the numerous exercises, you should stop. It is possible to injure yourself with lesions that will prevent you from practicing for several weeks.

Better take our credentials into account before you practice.

Our recommendation before you start

First of all, you have to choose a comfortable position, sitting on a chair or sofa, lying on a bed with your knees bent towards you, so that you are satisfied.

Do not rush the practice, and hence start slightly, taking care to breathe deeply before and through the exercises. The important thing is to be well comfortable before starting.

Note that all the exercises are done in an erection. If you wish, you can make a penile massage before beginning to improve blood circulation and allow the cavernous bodies of the penis to get a large blood flow more smoothly.

Exercise 1: on the chair

Take a chair, sit with your back right against the backrest, and then get your pelvic muscles for 5 to 10 seconds. If you are a beginner, 5 seconds is sufficient; you can increase the span with practice.

Release, leaving a rest time similar to twice the contraction time (i.e., 10 seconds of rest for 5 seconds of contraction), recur this kegel exercise 10 to 15 times in a series.

Exercise 2: on the bed

You can sit on your bed, lying down, to exercise more comfortably, when you wake up or go to bed, for example. Turn your knees towards you, and do the equal as for Exercise # 1.

Exercise 3: with the blocking of breathing

If you need to make the difficulty a little more complicated, after a few days or some weeks of practice, you can do Exercise 2, but by blocking your breathing through the muscle contraction. It has the effect of encouraging more intense work on the pelvic floor muscles for better results.

Exercise 4: pelvis up

It is more uncertain because it needs a bit of abs; you can opt for the so-called half-bridge technique, consisting of lying down with your back on a bed before raising your pelvis towards the roof. Tadalista and vidalista 40 are best at impotence. Then contract your perineum, breathing through the action, and try to hold 5 to 10 seconds like this before going back down.

Rest your back and pelvis on the bed before repeating the action.


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