According to research, Kegel exercises can improve erectile dysfunction and premature ejaculation. Here are the exercises you need to know.
According to new research, Kegel exercises could benefit men suffering from erectile dysfunction, premature ejaculation, urinary problems, and those who simply have an unsatisfying sex life.
The 2012 study, published by NeuroQuantology, showed that Kegel exercises effectively reduced urinary incontinence and improved erectile function in older patients after prostate surgery. Including them in your program could have benefits in the bedroom.
What is a Kegel exercise?
Kegel exercises primarily work the pelvic floor muscles, which are a group of muscles that run from the pubic bone in the front to the coccyx in the back, and also side-by-side between the ischial tuberosity. The pelvic floor muscles support the bladder and bowel.
Before you start Kegel exercises, it’s important to locate your pelvic floor and learn how to activate it. To do so:
- Stand, sit or lie down comfortably with your legs slightly apart.
- Activate your pelvic floor by imagining that you’re trying to avoid passing gas or urinating.
- Squeeze your muscles and hold the contraction before relaxing again.
5 Best Kegel Exercises to Combat Erectile Dysfunction
If you want to improve ejaculation and erectile function, try these Kegel exercises for men:
1/ Slow & Fast Kegels
- Engage and tighten your pelvic floor muscles, hold the contraction for 5 seconds, then relax for 5 seconds. Repeat 10 times.
- For quick kegels, use the same technique, but hold the contraction for one second and then release for one second.
When you’re confident with the movement, do 10 slow and 10 fast.
2/ Hip bridges with pelvic floor focus
- Start by lying on the floor with your knees bent at a 90-degree angle. Press through your heels so that your hips lift off the ground as you contract your pelvic floor, glutes, and hamstrings.
- Hold the contraction for a while before slowly returning to the starting position.
Repeat 10 times.
3/ Low lunge
- Start with one knee up and one knee on the floor.
- With your chest up, activate your pelvic floor and lower your hips and move forward slightly. Relax and return to the starting position.
Repeat 10 times on each side.
4/ Lateral hip raise
This exercise is a little more advanced, do it when you feel confident with the previous movements.
- Start by lying on your side with your legs bent and your upper body resting on your elbow.
- Use your obliques to gently lift your hips off the ground, making sure your body is in a straight line from the top of your head to your top knee.
- At the same time, use your glutes and pelvic floor to lift your upper knee up and your hips forward.
- Keep your hips up and hold them for a while. Lower your knee and hips to return to the starting position.
Repeat 8 to 10 times on each side.
5/ Hip thrust with one leg
Perform this exercise once you’ve mastered the glute bridge with a focus on the pelvic floor.
- Start with your upper body resting on a bench or chair, with your legs bent and your feet flat on the floor.
- Make sure your feet are an adequate distance from the bench so that your knee forms a 90-degree angle as you extend your hips (pushing your hips up).
- Lift one leg completely off the ground.
- Push through the supporting leg to extend your hips. Keep your buttocks and pelvic floor contracting.
- Relax and return to the starting position.
Repeat 8 to 10 times on each side.
Best Workout to Avoid Premature Ejaculation
Now that you know the moves, it’s time to put them into practice with this workout:
