8 Proven Exercises to Improve Erectile Dysfunction (ED)

Erectile Dysfunction is a condition where a man finds it difficult to achieve and maintain an erection during intimate activity. And the main cause of ED is poor blood flow due to problems in the arteries.

It is often related to heart-related issues and health conditions like lack of physical activity, obesity, high blood pressure, and metabolic syndrome.

Some physical activity or exercise may help to improve ED and PE, too. That’s why it is suggested by the doctor to perform body movement each day for your better sexual health.

A review study found that staying active can reduce the risk and improve erectile function in some cases.

This blog will guide you about the Best Exercises for Erectile Dysfunction so that you can reduce the risk as well as prevent this condition if experiencing its symptoms. So let's move ahead:

Quick Overview: Best Exercises for Erectile Dysfunction

This quick overview is the essence of our Ayurvedic Practitioner’s knowledge, brought to you for your best:

1. Kegel exercises
2. Aerobic exercise
3. Knee fallouts
4. Pelvic curl
5. Yoga
6. Pelvic tilts
7. Squats
8. Supine Foot Raises

All these exercise have their specific benefits that play a vital role in men’s sexual health. If any man who is suffering from erectile dysfunction (ED) and premature ejaculation (PE), then he can perform any of them exercises according to his ability to improve his sexual health issues.

Best Exercises for Erectile Dysfunction

We all know there are many benefits physical activity can provide us, but we often underestimate this fact. That’s why, for men, it is important to give attention to it so that they can improve their sexual health with the least effort that too without side effects. Know the differences yourself:

1. Kegel Exercise

Kegel exercises are one of the most effective workouts for improving erectile function. They directly target the pelvic floor muscles, especially the bulbocavernosus muscle, which supports blood flow to the penis and helps in ejaculation. 

Weak pelvic muscles are often overlooked, yet they play a key role in maintaining firm erections and delaying ejaculation.

How to do it:

• Tighten the muscles you use to stop urine
• Hold for 3-5 seconds
• Release and relax for 3-5 seconds
• Repeat this 10–15 times, 2–3 times a day

By regularly practicing Kegel exercises, men can experience better control over their sexual performance. For best results, consistency is the key. Start slow and increase the number of repetitions as your muscles strengthen.

2. Aerobic Exercise

Aerobic activities like walking, running, cycling, or swimming can be powerful natural treatments for ED. These exercises help improve blood flow by strengthening the heart and reducing arterial blockages, that is the root causes behind ED. 

Aerobic exercise also burns excess fat, reduces cholesterol, and balances blood pressure, all of which are known to affect sexual function.

Studies have shown that just 30 minutes of brisk walking five times a week can significantly reduce the risk of erectile dysfunction in middle-aged men. 

The best part is that aerobic workouts also boost energy levels, mood, and confidence, which naturally enhance sexual desire and stamina.

3. Knee Fallouts

Knee fallouts are a gentle way to activate the pelvic and core muscles without putting too much pressure on the lower back. This exercise is best for those who want to recover from their back injuries. 

For man, who is struggling with ED, it can help them to improve the coordination of the pelvic muscles that can lead the better erection strength.

To perform knee fallouts, you have to first lie on your back with your knees bent and keep your feet flat on the floor. 

Then, slowly move one knee out to the same side, without moving the other leg. Bring it back to the centre and repeat the process with the other leg. 

This is how you can do this reps for at least 10 to 15 minutes for each side. This will help you to balance and activate the deep pelvic muscles that support sexual function.

4. Pelvic Curl

Pelvic curl is another gentle, yet powerful movement that activates the glutes, hamstrings, and spinal stabilizers. 

This exercise improves the lower body flexibility, especially in the lower back and hips which is extremely beneficial for those with tightness or poor posture due to prolonged sitting

How to do it:

• Lie on your back with knees bent
• Lift your pelvis and lower back off the floor
• Hold the position for 5 seconds
• Slowly lower down and repeat 10–15 times

By doing pelvic curls regularly, you can enhance blood flow to the lower abdominal area and improve sexual function naturally. 

It also promotes better alignment of the spine and reduces tension or compression in the pelvic nerves. A strong pelvic region means improved control and lasting performance.

5. Yoga

Yoga is not just perform for flexibility, it also resolves sexual issues in men who are dealing with ED and PE. 

Certain yoga such as Bhujangasana (Cobra pose), Setu Bandhasana (Bridge pose), Vajrasana, and Dhanurasana, help men to improve blood circulation throughout the body.

It offers holistic solution for improved sexual health especially in men. From reducing stress and anxiety to supporting hormonal balance, these yoga poses are excellent for stimulating pelvic organs.

Practicing yoga for just 20 to 30 minutes each day, according to your body's acceptance, can give you long-term benefits. Including your nervous system, cardiovascular health, and emotional well-being, all of which are closely linked to healthy sexual functioning.

6. Pelvic Tilts

Pelvic tilts exercise focuses on the pelvic floor muscles strengthening. It is a posture and movement that involves the pelvic muscles for better erection. 

This posture supports the reproductive organs, particularly for men who sit for long hours or have lower back stiffness, which indirectly affects their erection quality.

How to do it:

• Lie down with knees bent and feet flat
• Tighten your abs and flatten your back against the floor
• Tilt your pelvis upward
• Hold for 5 seconds, then relax
• Do 10 to 15 reps

Begin slowly, then gradually add more repetitions or resistance using bands as you get stronger.

This exercise increases circulation in the pelvic region. The more flexible and strong your core and hips are, the better the blood flow and control during intimacy. 

7. Squats

Squats are one of the most effective full-body exercises that benefit not only your legs and core but also your hormonal health. 

Performing squats helps stimulate testosterone production, which directly boosts libido and stamina. They also enhance lower body strength, improving overall endurance during sexual activity.

How to do it:

• Stand with feet shoulder-width apart
• Lower your body as if sitting in a chair
• Keep your back straight and knees over toes
• Push back up to standing
• Start with 10–15 squats daily

When performed with good form, squats improve blood circulation around the pelvic muscles. 

If you're new to this exercise, start with bodyweight squats, then progress to adding light weights for best results.

8. Supine Foot Raises

Supine foot raises exercise is best for beginners with minimal strains. It strengthens the lower abdominal muscles and pelvic region.

Men who want to just build their core and pelvic strength. This exercise gently improves the coordination of the muscles involved in erections.

To perform it, lie flat on your back with your legs straight. Slowly lift one leg 6–8 inches off the floor, hold for a few seconds, and lower it down. Repeat with the other leg. 

It improves blood flow to the lower region and prepares the pelvic floor for more advanced exercises like Kegels or squats.

Conclusion

Many men who struggle with their sexual health often feel a dip in confidence, emotional and intimacy moments with their partner. But the good news is that ED is not a permanent condition, it can be improved with right lifestyle choices, especially through regular exercise.

The exercises shared above are not only simple and effective but also free from any side effects for your sexual health journey. Including these exercises a part of your life, can improve blood flow, pelvic muscles, and balance your hormones for better erections.

The key is to maintain consistency, if you stay committed, you will notice unexpected improvements in your sexual performance, energy, posture and confidence.