5 Kegel Exercises to Avoid Erectile Dysfunction

5 Kegel Exercises To Treat Erectile Dysfunction in Men

Lasting longer in bed is a big problem for men. A large number of men experience erectile dysfunction. The inability to get or maintain a hard erection is called erectile dysfunction. Various causes lead to this problem in men, but is there a genuine solution? Well, yes. 

Kegel exercises can help with that. These exercises boost pelvic floor muscles, directly impacting your sexual health. In this blog, we tell you all about kegel exercises and how you can cure ED with the help of these exercises. 

What are Kegel Exercises?

Kegel exercises are a type of physical exercise that helps men to avoid erectile dysfunction. They also help to treat ED naturally. This exercise strengthens the pelvic floor muscles responsible for activities like peeing, pooping, and sex. 

Erectile dysfunction happens due to the lack of blood flow in the penis. When sufficient blood vessels do not get into the penis due to various reasons, you experience erectile dysfunction. 

Pelvic floor muscles manage the blood vessels in the pelvic area. Kegel exercises help strengthen these muscles. 

How to Locate Pelvic Floor Muscles?

It is essential to be aware of the location of your pelvic floor muscles when doing kegel exercises. These muscles support the urinary bladder and rectum. It is how you can locate your pelvic floor muscles:

  • Stop your pee while urinating. You will feel a bunch of muscles doing it. They are the pelvic floor muscles.
  • Try to pull your penis into your stomach by making it shorter. The muscles that you feel during this process are the pelvic floor muscles.

Here are some kegel exercises for men to increase their pelvic muscle strength and experience better sex.

TOP 5 Effective Kegel Exercises for Erectile Dysfunction

These are some exercises to strengthen your pelvic muscles and get rid of erectile dysfunction.

#1 Slow Kegels

  1. By following the above steps, you locate the pelvic flow muscles. 
  2. Now contract them for 5 seconds, hold them, and release them for 5 seconds.
  3. Continue this process ten times in one go. Take a break or rest for some time when you feel uncomfortable.
  4. Do this daily and increase the duration with practice—for instance, contract for 7 seconds and then 9 seconds.
  5. Make sure to do this exercise slowly and have a balance over it.

#2 Fast Kegels

  1. Fast kegels are the same as slow kegels, just in the faster version.
  2. Contract your pelvic floor muscles for 5 seconds, hold them, and release them for 5 seconds.
  3. Instead of doing it slow, do it very fast. Take a break when you feel uncomfortable.
  4. Do this exercise 10 times in a set and increase the duration with practice. 

#3 Sitting in a Chair Squeezes

  1. Sit on a chair in a comfortable position.
  2. Squeeze your penis just like you are holding your pee from coming out.
  3. Hold the muscles for 5 seconds and then release them.
  4. Increase the duration with time.
  5. Do this ten times in a set and perform 2 to 3 sets daily. 
  6. Do this exercise anytime you feel comfortable doing it. You can do it any time of the day, anywhere.

#4 Lying on Your Back Squeezes

  1. Lie on the floor comfortably and bend your knees upward.
  2. Now pull your penis inwards, toward your body or stomach.
  3. Do this, and hold for 5 seconds.
  4. Release the penis and squeeze your anus muscles like you are trying to stop bowel moment.
  5. Hold it for 5 seconds and then release it.
  6. Repeat this process ten times in a set and complete 2-3 sets daily.

#5 Lying on Your Side Squeezes

  1. Lie on the floor with your side downwards.
  2. Take a soft pillow and place it between your knees. Take a large pillow(as a support), and ensure it spreads over your knees.
  3. Now squeeze your leg for 5 seconds and then release it.
  4. Repeat this process ten times in a set and complete 2-3 sets daily. 

Practicing this exercise every day will help to get control of your pelvic floor muscles and provide strength to them. Do not hold your breath while performing the exercises. And keep your stomach muscles relaxed. 

Why do Kegel Exercises for Erectile Dysfunction?

Various causes may lead to weak pelvic floor muscles. They can include prostate surgery, obesity, suffering from chronic cough, etc. 

Some benefits of kegel exercises for erectile dysfunction:

  • Getting control of pelvic muscles. It reduces the chances of pee leaking during a cough
  • Getting strong and better erections
  • Helps to manage PE. It helps in delaying ejaculation during sex.
  • Increasing the number of orgasms
  • Not feeling to go to pee frequently

Precautions to Take While Doing Kegel Exercises for Erectile Dysfunction

It is vital to take some precautions to get the highest results. Some of the essential precautions while doing kegel exercises are:

  • If you are a beginner, start with contracting only for 3 seconds. You can increase the duration with practice.
  • In the initial phase, try to practice the exercise in a closed room with a relaxed mood.
  • Avoid this exercise if you have pelvic floor muscle disorder or urinary catheter. 
  • Ensure that you follow the steps wisely, or it may cause urinary problems or even increase erectile dysfunction.
  • It is normal to avoid your breath while performing kegel exercises.

What to do Next?

Multiple reasons may cause erectile dysfunction in men. Kegel exercises are one of the natural ways to treat it. But if you feel pain during the process, contact your medical professional.

With their guidance, you can also opt for medications present for erectile dysfunction. Some very famous ED medications are Cenforce 100, Fildena 100, and Vidalista 20. If you want to grab your doses, then go to DealOnPill or mail us at [email protected]


1) Do Kegel exercises help erectile dysfunction?

Yes, kegel exercises help to treat erectile dysfunction in men. These exercises are designed to strengthen pelvic floor muscles that directly connect with your sexual health.

2) Can Kegel increase testosterone?

Kegel exercises for erectile dysfunction improve sexual health. They tend to increase the number of orgasms during sex and also help to enhance testosterone production in men. 

3) What is the best position for Kegel exercises?

There are various positions in kegel exercises for men. Some popular positions are lying on the floor or sitting on a chair. Although, it depends on you, as in what position you are comfortable. If you feel pain anytime, stop the exercise and contact healthcare.

4) Is Kegel good or bad?

Kegel exercises are very effective in treating erectile dysfunction in men. They help to enhance pelvic floor muscles and allow you to get better erection. Pelvic muscles support bladder and rectum points, and weak pelvic floor muscles increase men’s ED chances.

5) What are the Sexual Benefits of Kegel Exercises?

Kegel exercises improve the blood flow in the penis resulting in a stronger erection. They increase the number of orgasms. These exercises also help to delay ejaculation.

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