When discussing erectile health, most attention goes to supplements, hormones, or medications. But there's a free, scientifically-proven intervention that gets overlooked: pelvic floor exercises.
Research shows these exercises can improve erectile function as effectively as some medications—without side effects or cost.
The Science: How Pelvic Floor Muscles Affect Erections
Your pelvic floor muscles (specifically the bulbocavernosus and ischiocavernosus) do critical work during erections:
Trapping blood in the penis: These muscles compress veins that would otherwise allow blood to drain
Maintaining rigidity: Active muscle engagement increases firmness
Controlling ejaculation: Pelvic floor strength directly affects how long you last
Supporting erection angle: Strong muscles help maintain upward angle
A landmark British study found that 40% of men with ED regained normal erectile function through pelvic floor exercises alone after 6 months.
Identifying Your Pelvic Floor Muscles
Before exercising, you need to locate the right muscles:
Method 1: While urinating, stop the flow midstream. The muscles you squeeze are your pelvic floor muscles. (Don't make this a regular practice—it's just for identification.)
Method 2: Imagine trying to stop passing gas while simultaneously lifting your testicles upward internally. That combination activates the key muscles.
Method 3: Place a finger on the perineum (between scrotum and anus). When you correctly engage pelvic floor muscles, you'll feel movement there.
Important: Avoid tightening your buttocks, thighs, or abdomen. The work should be internal.
The Basic Kegel Exercise Protocol
Phase 1: Foundation (Weeks 1-2)
Exercise: Quick Squeezes
- Contract pelvic floor muscles for 1-2 seconds
- Release fully
- Repeat 10 times
- Perform 3 sets daily
Focus: Learning to isolate the correct muscles without engaging buttocks or abs.
Phase 2: Building Strength (Weeks 3-4)
Exercise: Sustained Holds
- Contract pelvic floor muscles
- Hold for 5 seconds
- Release for 5 seconds
- Repeat 10 times
- Perform 3 sets daily
Focus: Building endurance in the muscles.
Phase 3: Advanced Training (Weeks 5+)
Exercise: Progressive Holds
- Contract and hold for 10 seconds
- Release for 10 seconds
- Repeat 10 times
- Perform 3 sets daily
Add: Quick squeezes (20 rapid contractions) after each set of holds.
Advanced Techniques for Maximum Benefit
The Reverse Kegel
Most men only learn to contract. Learning to consciously relax (push out slightly) is equally important for:
- Reducing performance anxiety tension
- Lasting longer during intimacy
- Better blood flow during arousal
Practice gentle pushing out (like beginning urination) to learn the release sensation.
Kegels During Erection
Once you've mastered basic Kegels, practice during an erection:
- Contract the pelvic floor while erect
- Notice how the penis becomes more rigid and lifts slightly
- This directly trains the muscles in their functional role
Integrating with Other Activities
Practice Kegels during:
- Driving (at red lights)
- Desk work
- Watching TV
- Before and during intimacy
Expected Results Timeline
- Weeks 1-2: Improved awareness and control
- Weeks 3-4: Noticeable strength gains
- Weeks 5-8: Improved erection quality
- Weeks 8-12: Maximum benefits (studies show continued improvement up to 6 months)
Consistency matters more than intensity. Daily practice produces results.
Combining Kegels with Other Strategies
Pelvic floor exercises work best as part of a comprehensive approach:
Supplements: Products like VigRX Plus address blood flow and arousal while Kegels address muscular support. The combination often outperforms either alone.
Cardiovascular exercise: Improves blood flow to support what stronger muscles can maintain.
Stress management: Chronic tension often includes pelvic floor tension. Learning relaxation enhances both.
For complete ED strategies, see our guide to natural ED remedies.
Kegels for Premature Ejaculation
Pelvic floor exercises also help men last longer:
The mechanism: Stronger muscles give you more control over the ejaculatory reflex.
The technique: When approaching climax, a strong pelvic floor contraction can delay ejaculation.
The key: Learning both contraction AND relaxation—tension often accelerates ejaculation.
For additional stamina strategies, read our guide on home remedies to last longer.
Common Mistakes to Avoid
Holding your breath: Breathe normally throughout exercises.
Overtraining: Like any muscle, pelvic floor needs rest. 3 sets daily is plenty.
Engaging wrong muscles: If your buttocks or abs are working hard, refocus.
Expecting instant results: This takes weeks, not days.
Forgetting to relax: The release phase is as important as the contraction.
Supplements That Complement Pelvic Floor Training
For fastest results, combine exercises with evidence-based supplementation:
VigRX Plus improves blood flow and arousal response—working synergistically with stronger pelvic floor muscles to enhance erection quality.
ProSolution Plus specifically targets premature ejaculation, complementing the ejaculatory control benefits of Kegel exercises.
Both products have clinical studies supporting their effectiveness.
When to Seek Professional Help
Consider pelvic floor physical therapy if:
- You can't identify the correct muscles
- You have pelvic pain with exercises
- Results plateau despite consistent practice
- You have urinary symptoms alongside ED
Specialized physical therapists can assess your pelvic floor and provide targeted guidance.
The Bottom Line
Pelvic floor exercises are one of the most underutilized tools for erectile health. They're free, have no side effects, and have clinical evidence supporting their effectiveness.
Start with the basic protocol above. Be patient—consistent daily practice for 8-12 weeks produces measurable results for most men.
Combined with targeted supplements like VigRX Plus and lifestyle optimization, pelvic floor training can significantly improve both erection quality and sexual stamina.
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