If you’re like the 30 million men in America looking for ways to strengthen your erection and make it last longer, you may think the only option is a little blue pill. But there are solutions out there that don’t involve medicine, and there are things you can do to naturally enhance your erection and last longer in bed. One solution involving erectile dysfunction exercises can improve not only erections, but also your overall health.
How erectile dysfunction exercises can help.
Experts indicate that key to improving penile performance is strengthening the pelvic floor muscles, which are instrumental in sustaining blood flow to the penis and putting pressure on the penile veins, keeping blood in the penis during an erection.
Four specific moves.
When it comes to erectile dysfunction exercises that can improve your erection, there are four moves that are highly effective.
The first are Kegel exercises. Sources say these exercises can strengthen the bulbocavernosus muscle, which pumps during ejaculation allowing the penis to engorge with blood. Doing a Kegel involves first locating the muscles of the pelvic floor by contracting the muscles you would use to stop urination in mid-stream. From there, squeeze and hold the muscles for five seconds and then relax, repeating the squeeze and release up to 10 to 20 times, two or three times a day.
Another effective way to enhance your erections is to do aerobic exercise. Because erectile dysfunction is caused by problems with the blood flowing to the penis, health issues that compromise blood flow can result in ED. This includes obesity, diabetes, high cholesterol and vascular disease. Experts advise to counter these issues and improve overall health by adding 30 minutes of aerobic exercise to your routine, three to four times a week.
Another moves is a Pilates exercise that can strengthen the pelvic floor as you move. Experts describe one move known as the pelvic curl. To do this, lie down with your knees bent and your feet flat on the floor. Keeping the spine in a neutral position, maintain a small space between the middle of the back and floor. Then, exhale and engage the pelvic floor muscles to tilt the pelvis upward, curling into your belly button, while keeping your back flat against the floor. You then slowly squeeze your pelvic floor muscles lifting your butt off the floor, resting your body weight on your shoulders. From there, hold the squeeze and then slowly lower your butt and back to the floor. Repeat this three to four times, building up to 10 repetitions.
Finally an erectile dysfunction exercise that may sound simple but is actually imperative to strengthening erections is to basically “use it or lose it.” Experts at Prostate.net say the best way to encourage blood flow is to have regular sex or to masturbate more.
One way to get the blood flowing either alone or with your partner is by using a vacuum therapy device or penis pump. While it is an effective tool for ED as it can help create and sustain an erection, it can also be used just to experiment with the vacuum suction over the penis and to practice drawing blood into the penis creating that erection. You can play with different pumping techniques, styles and rhythms to engage the penis and get it moving.
Erectile dysfunction exercises can indeed strengthen your erections by improving blood flow and giving you more control in retaining blood in your penis. For more information, get the facts about ED, and download our free ebook, A Beginner’s Guide to Natural ED Solutions.