5 Exercises to Get Better Erections and Boost Sexual Health

Here are five effective exercises to support better erections, including how to perform them and how often to do them.

Kegel exercises target the pelvic floor muscles, which play a key role in achieving and maintaining erections. Strengthening these muscles improves blood flow to the penis and can also help with urinary control.

How to Do It:

1. Identify the pelvic floor muscles by stopping the flow of urine midstream. These are the muscles you need to engage.

2. Contract these muscles for 3-5 seconds, then relax for 3-5 seconds.

3. Repeat for 10-15 reps per set.

4. Perform 2-3 sets daily.

Frequency: Daily, for best results.

Cardiovascular exercises improve blood circulation, a critical component of strong erections. Aerobic activity also reduces stress, lowers blood pressure, and improves heart health—all factors that impact sexual function.

How to Do It:

1. Choose an activity you enjoy, such as brisk walking, jogging, or cycling.

2. Aim for moderate intensity—you should be able to talk but not sing during the exercise.

3. Start with 20-30 minutes per session and gradually increase as your fitness improves.

Frequency: At least 5 days per week.

Squats strengthen the lower body and boost testosterone levels, which can positively affect sexual health. They also improve blood flow to the pelvic region.

How to Do It:

1. Stand with feet shoulder-width apart, toes pointing slightly outward.

2. Lower your body by bending your knees and pushing your hips back, as if sitting in a chair.

3. Keep your back straight and go as low as comfortable, ideally until your thighs are parallel to the ground.

4. Push through your heels to return to the starting position.

5. Perform 12-15 reps per set.

Frequency: 2-3 times per week.

The plank is a core-strengthening exercise that also engages the pelvic region, supporting better control and endurance during sexual activity.

How to Do It:

1. Get into a push-up position with your forearms on the ground and elbows aligned under your shoulders.

2. Keep your body in a straight line from head to heels.

3. Engage your core and hold the position for as long as possible, aiming for at least 20-30 seconds.

4. Gradually increase the duration as your strength improves.

Frequency: 3-4 times per week.

Leg raises target the lower abdominal muscles and improve blood flow to the pelvic area, enhancing sexual performance.

How to Do It:

1. Lie flat on your back with your legs straight and arms by your sides.

2. Lift your legs off the ground, keeping them straight, until they form a 90-degree angle with your torso.

3. Slowly lower your legs back down without letting them touch the ground.

4. Perform 10-15 reps per set.

Frequency: 3-4 times per week.

Additional Tips for Better Results

• Stay Consistent: Regular exercise is key to seeing improvements.

• Maintain a Healthy Diet: Incorporate foods rich in antioxidants, omega-3 fatty acids, and lean protein to support circulation and hormone levels.

• Avoid Smoking and Excessive Alcohol: Both can negatively impact blood flow and sexual function.

• Manage Stress: Consider mindfulness techniques like meditation or yoga to reduce stress, a common contributor to ED.