It's estimated that erectile dysfunction (ED) affects up to 77% of men worldwide. Although prevalence is directly correlated with age, ED can be a source of significant emotional distress and frustration for anyone affected. While pharmaceutical solutions like Viagra and Cialis are commonly prescribed, many men seek non-invasive, natural methods to improve their condition, especially when looking for long-term improvement without side effects. One of the most often overlooked treatments? Kegel exercises.
These simple pelvic floor exercises, long known for helping women postpartum, are increasingly recognized for their powerful benefits in improving erectile function, bladder control, and overall pelvic health in men. Here, we'll take a deeper look into the relationship between kegels and erectile dysfunction, how they work, and how to perform them correctly.
What Is Erectile Dysfunction (ED)?
Erectile dysfunction is defined as the inability to achieve or maintain an erection firm enough for sexual intercourse. Although single incidents of impotence can occur, erectile dysfunction is more than just an occasional issue. ED is often persistent or recurrent, creating a decrease in quality of life alongside potential relationship problems. While there are several things that can affect sexual health, treatments do exist to help eliminate erectile dysfunction. The first step is understanding the cause and the tools available for management.
Common Causes of ED
The biggest issue is that erectile dysfunction can be caused by several different factors. Some men experience ED due to physical problems like cardiovascular disease or obesity, while others have symptoms during periods of stress or anxiety. Some of the most common causes of ED include:
- Cardiovascular disease (e.g., atherosclerosis, high blood pressure)
- Diabetes
- Obesity
- High cholesterol
- Hormonal imbalances (e.g., low testosterone, thyroid disorders)
- Neurological disorders (e.g., Parkinson’s disease, multiple sclerosis, stroke)
- Chronic kidney disease
- Peyronie’s disease (scar tissue in the penis)
- Sleep disorders (e.g., sleep apnea)
- Injuries to the pelvic area or the spinal cord
- Pelvic floor muscle weakness
- Certain medications (e.g., antidepressants, blood pressure medications, antihistamines)
- Smoking
- Excessive alcohol use
- Illicit drug use
- Sedentary lifestyle or lack of physical activity
- Poor diet
- Stress
- Anxiety
- Depression
- Relationship problems
- Performance anxiety
- Age-related decline in sexual function
While many treatments for ED target circulation or hormone levels, few directly address the muscular mechanics involved in erections—this is where Kegel exercises for men come in.
What Are Kegels, and How Do They Work for Men?
Although they're often seen as exercises for women after childbirth, Kegel exercises can have several benefits for people of all genders. They involve contracting and relaxing the muscles in the pelvic floor, which form a hammock-like structure from the pubic bone to the tailbone.
In men, these muscles include the bulbocavernosus muscle and the ischiocavernosus muscle, which:
- Help pump blood into the penis during an erection
- Compress the veins to maintain firmness
- Assist in ejaculation and bladder control
When these muscles atrophy or weaken, it can affect sexual performance and lead to symptoms of erectile dysfunction. Most notably, weakened pelvic floor muscles in men can lead to:
- Inability to maintain an erection
- Premature ejaculation
- Post-void dribbling
- Urinary incontinence
Therefore, by strengthening the pelvic floor muscles, Kegels can restore muscular support to the base of the penis. This can drastically impact your sex life, helping improve both the strength and duration of erections.
The Relationship Between Kegel Exercises and Erectile Dysfunction
There are several studies that discuss the effect of erectile dysfunction exercises, like Kegels, on ED symptoms. Most studies show that these exercises help improve ED, especially when combined with lifestyle changes.
A randomized controlled trial involving men with ED found that after three months of pelvic floor training:
- 40% regained normal erectile function
- 35.5% had significant improvement
Although individuals who combined Kegels with lifestyle changes such as diet modification and alcohol reduction fared the best, the exercises still had a notable effect.
Another review found that pelvic exercises like Kegels also impacted premature ejaculation, and may also improve post-prostatectomy recovery and even urinary control. Due to the lack of invasiveness of these exercises, many experts are recommending that Kegels should be a first-line therapy for men with ED.
How Kegels Improve Erectile Function
There are several ways that Kegels can mitigate erectile dysfunction symptoms and even improve blood flow to the penis. Some of the most notable ways in which Kegels can improve penile function include:
1. Better Blood Retention in the Penis — The pelvic floor muscles compress veins that carry blood away from the penis during arousal, helping trap blood and sustain erections.
2. Improved Muscular Control Over Ejaculation — Stronger pelvic muscles offer more control over ejaculation timing, helping delay climax and improve sexual confidence.
3. Enhanced Orgasm Intensity — Men often report stronger, more satisfying orgasms after weeks of Kegel practice, likely due to better muscular contractions during climax.
4. Support for Urinary Health — Pelvic floor strength also reduces dribbling and post-void leakage, which are commonly reported alongside ED, especially in older men.
Exercises for Erectile Dysfunction: How to Do Kegels Correctly
You might not know whether you're targeting the correct muscles the first few times you perform Kegels. With the following guide, we aim to help you identify the correct muscles, master the technique, and make Kegels a regular part of your everyday life. However, if you're having any trouble performing these, talk to your doctor. Biofeedback tools are available to help ensure you're pinpointing the correct muscles.
Step 1: Locate the Right Muscles
The first step is finding and isolating the pelvic floor muscles. To do this, try stopping your urine midstream. The muscles that require you to do this are your pelvic floor muscles. You should feel a slight "pulling" sensation at the anus. You may also feel a slight lifting of the base of the penis and scortum.
Since these muscles are connected, you can also practice targeting your pelvic floor while erect. In this instance, try lifting your penis slightly without using your hands. The muscles responsible are the ones you’ll want to train.
Step 2: Master the Technique
The next step is to master your Kegel technique. Although you can do these in any position, practicing while sitting or lying down at first may be beneficial. Once you're situated, squeeze your pelvic floor muscles and try to hold for five seconds. If you can't hold for five, start at three seconds and work your way up. Then relax your muscles for the same amount of time.
Do this for about ten to 15 reps, two to three times a day. The goal is to gradually work up to holding contractions for ten seconds. While performing Kegels, try to breathe normally and avoid tightening your abs, buttocks, or thighs. Like any other muscle group, results come with time, so be consistent with your practice!
What to Expect Over Time
One of the biggest downfalls of Kegels is that the effects are not immediate. You likely won't notice a difference after doing one set for one day, which is why it's important to stay consistent. If you do, you can expect a timeline similar to the following:
- 1-2 weeks — Increased awareness of pelvic muscles
- 3-4 weeks — Subtle improvement in erection firmness, better bowel and bladder control
- 6-8 weeks — Stronger erections, better stamina, more control over ejaculation
- 3 months and beyond — Sustained improvement, stronger orgasms, confidence boost
If you're unsure whether you're targeting your pelvic floor muscles, talk to your doctor about utilizing biofeedback techniques or working with a physical therapist. You may also need to combine Kegels with other forms of ED management.
Kegels Are a Safe, Effective Tool for ED Management
Kegel exercises are a natural, low-risk, high-reward solution for improving erectile dysfunction, especially in its early stages or in conjunction with lifestyle changes. By targeting the muscles directly responsible for maintaining erections, they provide a unique advantage that medications alone cannot.
While they may not replace medical treatments for everyone, they are a powerful and underused resource in men’s health that offers benefits beyond the bedroom. However, if you don't notice any changes after a few weeks or months, it's important to continue working with your doctor to find the right treatment.
To help, Byram Healthcare carries a number of high-quality urology products to address underlying issues and improve quality of life. Contact us to learn more or get started on your order today.
