Exercises to Eliminate Erectile Dysfunction
Contract the pelvic floor muscles and hold them in a tense state for 5 seconds. Then relax. Repeat the exercise 10-20 times. Ideally, make 2-3 such sets per day.
Most likely, in the first few workouts, you will not be able to complete 10-20 exercises at once. This is normal. Keep practicing to strengthen your muscles. A huge advantage of Kegel exercises is that they do not require special conditions. You can train anywhere at home, at the office and etc.
How to diversify training
If you are bored with doing the same classic Kegel exercise, here there are a few of its variations. Choose one of them or combine several - the result will be the same.
Contract the muscles of the anus
Contract the muscles on the inhale, set for 5-10 seconds, exhale and relax. Repeat the exercise 10-20 times.
Increase muscle contraction rate
Kegel's classic exercise is static: a man contracts the muscles, held them in a tense state for some time, relax. Add dynamics: contract and relax the pelvic floor muscles as quickly as you can. Make 10 quick sets, then rest for 15–20 seconds and repeat the approach a couple more times.
Contract and hold
Contract Kegel's muscles as hard as you can, and hold them at the maximum voltage for 10-15 seconds. Then slowly relax muscles. Perform 2-3 repetitions.
Make a crab gluteal posture
This is one of the most popular and effective variations of Kegel exercises. Lie on your back, bend your knees. Without lifting your feet, shoulders and shoulder blades, raise your pelvis as high as possible. In this position, it is not necessary to сщтекфсе Kegel's muscles: they will already be under loading.
Further options are possible:
- Statics: hold the pelvis at the highest point for 5-10 seconds, then lower it to the floor. Make 10-15 sets.
- Dynamics: raise and lower the pelvis as quickly as possible. Make 10–15 repetitions.
Lift your legs
Lie on your back. Bend your knees and pull them to your chest so that the hips become perpendicular to the floor. Return to the starting position. Make 10-15 repetitions.
When to wait for the result?
With regular exercises, the result will become obvious after 3–6 weeks, problems with urinary incontinence will decrease or even disappear, and the quality of sex will be significantly improved.
If the result is not noticeable, most likely, your training are not quite right. For example, do not give the desired loading to the muscles of the pelvic floor.
What to add to the Kegel exercises?
If Kegel exercises interested you as an opportunity to improve erectile function, do not limit yourself to them. A 2015 study showed that aerobic exercise of any kind is also an effective way to prevent and control erectile dysfunction. Do not stop traning and loading your body.