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Best Kegel Exercises for Erectile Dysfunction (ED) and Premature Ejaculation

Medically Reviewed by Dan Brennan, MD on November 19, 2020

Erectile dysfunction (ED) is the inability to achieve or maintain an erection to satisfactorily engage in sexual intercourse. It is estimated that around 18 million American men experience erectile dysfunction, with prevalence increasing as age increases. One in three men will experience some form of ED in their lifetime.

Premature ejaculation is the unwanted or uncontrollable early release of semen during sexual intercourse. While premature ejaculation is not considered a medical condition, it can have negative effects on a male’s self-confidence and can affect his sexual relationships.

Doctors are more and more convinced that sexual health is directly correlated to overall health. A recent study showed that 44% of men who suffer from erectile dysfunction experience this problem because of health complications like diabetes and hypertension (high blood pressure).

Thankfully, if you’re experiencing these issues, you don’t have to rely solely on expensive medications or complicated and extensive therapies. There are several exercises, specifically Kegel exercises, that can strengthen the core and pelvic area of the body.

Strengthening the muscles that surround and support the genital area can assist the penis in obtaining and maintaining an erection and address issues that cause premature ejaculation.

Kegel Exercises to Help Erectile Dysfunction and Premature Ejaculation

Kegel exercises, or pelvic exercises, have proven to be effective in addressing erectile dysfunction, and it should be used as the first-line of treatment. The ischiocavernosus and bulbocavernosus muscles in the pelvic area surround the penis and are active during an erection. The following exercises aim to strengthen these muscles.

Floor Lying on Your Back Squeezes

  1. Start by lying on your back, hands flat on the floor, and knees comfortably bent and pointing upwards.
  2. Try to draw your penis inwards towards your body and hold for five seconds, then release.
  3. Now squeeze your anus muscles as if you are trying to stop a bowel movement and hold for five seconds, then release.
  4. Repeat steps two and three, eight to 10 times, and do three to five sets.

Floor Lying on Your Side Squeezes

  1. Lie on the floor and on your side.
  2. Place a pillow between your knees. Make sure the pillow is large enough to spread your legs apart.
  3. Squeeze your legs together and hold for five seconds, then release.
  4. Repeat step three, eight to 10 times, and do three to five sets.

Sitting in a Chair Squeezes

  1. Find a comfortable position sitting in a chair.
  2. Squeeze your penis with just its muscles as if you are trying to stop urine from coming out, hold for five seconds, then release.
  3. Repeat step two, eight to 10 times, and then do three to five sets. 

One way to test whether you’re doing the squeezing correctly is to try and stop urine flow for a few seconds. If you are able to do so, you are doing it correctly.

As your body becomes more familiar and used to these exercises, consider increasing the length of time you squeeze and hold the different pelvic muscles. You can also increase the number of repetitions or sets of exercises you do.

When doing these exercises, keep in mind the following tips:

  • Don’t hold your breath
  • Don’t push down — instead, squeeze your pelvic muscles together tightly as if you are trying to lift something up with those muscles
  • Try to keep your stomach muscles relaxed throughout
  • Relax your pelvic floor muscles between each squeeze 

Most men begin seeing results after about a month of daily exercise. By the end of that month, you should be able to hold the squeezes for 10 seconds, and be able to do eight to 10 sets.

Safety Considerations

Exercises should not cause any pain whatsoever. If you do experience pain, stop the exercises immediately, and seek medical help. 

WebMD Medical Reference

Sources

SOURCES:

Johns Hopkins Bloomberg School of Public Health: “18 Million Men in the United States Affected by Erectile Dysfunction.”

Sexual Medicine: "Pelvic floor exercises for erectile dysfunction.”

Turkish Journal of Urology: “Prevalence of erectile dysfunction in men over 40 years of age in Turkey: Results from the Turkish Society of Andrology Male Sexual Health Study Group.”

UCLA Health: “Kegel Exercises for Men.”

Youtube: “Kegel Exercises for Men - Beginners Pelvic Floor Strengthening Guide.” Michelle Kenway.

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