Erectile dysfunction (ED) is the inability to maintain an erection and it affects thousands of men every year. If you’re struggling with the effects of erectile dysfunction, there are actually quite a few exercises that will help fight ED.
Activating pelvic floor muscles
- Lie down with the knees bent, the feet flat on the floor, and the arms by the sides.
- Exhale and squeeze the pelvic floor muscles for a count of three.
- Inhale and release for a count of three.
- Take time identifying the right group of muscles — those at the bottom of the pelvis.
Sitting pelvic floor activation
- Sit with the arms at the sides and the feet flat on the floor, hip-width apart.
- Using the same technique as above, activate the pelvic floor muscles for a count of three, and release for a count of three.
- Ensure that the stomach, buttocks, and leg muscles are not contracting.
Knee fallouts
- Lie down with the knees bent, the feet flat on the floor, and the arms by the sides.
- Keep the spine in a neutral position, with a small space between the middle of the back and the floor.
- Exhale, squeeze the pelvic floor muscles, and slowly lower one knee to the floor. Only lower it as far as possible while maintaining activation of the pelvic floor muscles. Keep the pelvis stable.
- Inhale, release the muscles, and bend the knee again.
- Repeat on the other side.
- Start with four or five repetitions on each side and build up to 10.
Pelvic curl
- Lie down with the knees bent, the feet flat on the floor, and the arms by the sides.
- Keep the spine in a neutral position, with a small space between the middle of the back and the floor.
- Exhale, and engage the pelvic floor muscles.
- Tilt the pelvis upward toward the belly button, while pressing the back flat against the floor.
- Slowly lift the buttocks and push the heels into the floor.
- Squeeze the buttocks while lifting it and the lower and middle back.
- The body’s weight should be resting on the shoulders.
- Take three breaths and squeeze the buttocks and pelvic floor muscles.
- Slowly lower the buttocks and back, vertebra by vertebra, to the floor.
- Repeat three to four times initially, and build up to 10 repetitions.
Supine foot raises
- Lie down with the knees bent, the feet flat on the floor, and the arms by the sides.
- Exhale, engage the pelvic floor muscles, and slowly raise one foot off the floor. Keep the pelvis and the spine still.
- Inhale, lower the foot back to the ground.
- Alternate sides.
