5 Exercise To Increase Blood Flow To Pennis Naturally And Treat ED

Research finds that pelvic floor exercises can help in treating erectile dysfunction too!

Erectile dysfunction or inability to maintain hard erections can affect men from all age groups.

It could be multifactorial with some common causes being:

• obesity
• metabolic syndrome
• less physical activities
• smoking
• alcohol use
• improper diet

But eventually, all the causes lead to weakness of the muscle and loss of essential muscle tone to sustain erections.

Hence, exercises work the best in reviving your penile power!

Here are some of the best exercises that you can go for to get that extra edge back in your life.

Erectile Dysfunction Exercises

The first step of adding up exercises to your daily life is forming a routine to stay focused on the goal.

Whether you are a regular gym freak or a beginner, keeping the following tips would help you out in extracting the best benefits.

• Choose an exercise that seems fun to you
• Combine different workouts to amplify the results
• Any age group can perform these exercises so don’t pull yourself back
• Consult your doctor before carrying out any exercise if you are suffering from physical injury

We start with picking up the right exercises for you that directly target your concern which is erectile dysfunction.

Many exercises yield overall health benefits but for erectile dysfunction, we need to be a little specific.

Pelvic Floor Exercises

The myth says that pelvic floor exercises are beneficial just for women and not for men.

But according to health experts, these exercises give you that extra strength and control that you need for hard erections.

Pelvic exercises target the sling-shaped muscles between your pubic bone in the anterior region of your body and the tailbone at the back.

They play essential roles during bowel control and even while you urinate.

However, their main role is in erections, and hence training them can help in treating erectile dysfunction quickly.

These exercises are commonly known as Kegels and are termed as the best Exercise To Increase Blood Flow To Pennis Naturally.

Regular Kegels in the following pattern can show improvements in just 4 to 6 weeks.

#1. Activate the Muscles

The following exercise though easy to perform but does a great job in activating and awakening your pelvic muscles:

• Lie down on your black keeping the arms on the side, knees bent and the feet flat on the floor.
• As you exhale, contract your pelvic muscles till you cont three
• Inhale and relax the muscles again for a count of three

Since identifying the right pelvic muscles could be difficult, make sure you give enough time to recognize the muscles at the bottom of your pelvic region.

Pay special attention to not contracting the abdominal muscles, or muscles of the legs.

#2. Sitting exercise for activating pelvic muscles

• Sit down in a position where your arms are on the side and feet flat on the floor with a hip-width space apart.
• Repeat the same contraction and relaxing technique that we used in the activation of muscles – contract on the count of three as you exhale and release on the count of three as you inhale.

Again make sure to contact the right muscles.

#3. Standing exercise for activating pelvic muscles

• Start with a standing position where your feet are placed hip-width apart
• Activate your muscles with the squeeze and release on the count of three(s).
• Initially performing these exercises might not sound easy, but once you get used to eating make sure you perform the exercises thrice a day.

You can even add some more exercises to the routine that include a wide range of motion.

Pilate Exercises

#1. Knee Fallouts

• Lie down with knees bent and feet flat on the floor, keep your hands on the side
• Make sure you are in a position where there is a small gap between your middle and back from the floor.
• As you exhale contract your pelvic muscles while lowering your one knee while activating your muscles. throughout the process keep your pelvis stable.
• Inhale and release your pelvic muscles while bending your knee again.
• Repeat with the other knee
• Repeat four to five times each side slowly taking it to 10 once you are comfortable with the exercise

#2. Supine foot raise

While the exercise is similar to knee fallouts but involves small movements too:

• Start with the position you followed in knee fallouts with hands on the side
• Exhale as you engage the pelvic floor muscles raising your one foot off the floor while keeping your pelvis and spine still.
• Inhale and bring back your foot
• Repeat with alternating the sides

#3. Pelvic Curl

It is one of the most common exercises that come under the group pilates:

• Lay flat with your knees bent and arms by the side
• Exhale and activate your pelvic muscles
• Now tilt the pelvis in an upward position pushing your back flat against the floor
• Now push back your hills on the floor as you lift your hips
• Contract your hips while you are lifting it and lower the middle back
• Keep your body weight balanced on the shoulders
• Contract the pelvic muscle and buttocks as you count till three
• Lower your hips and back to the floor
• Repeat three to four times gradually increasing to 10

 Aerobic Exercises

Other than exercises focusing specifically on pelvic muscles you can go for exercises targeting other areas too.

A study published in the American Journal of Cardiology proved that aerobic exercises help treat erectile dysfunction.

Since erectile dysfunction is commonly caused by a decrease in blood flow to the penis, obesity, and cholesterol can be major risk factors.

Aerobic exercises help in improving your overall health including blood circulation that further reduces the symptoms of ED.

You can even add up brisk walking to your routine for a healthier cardiovascular system.

Swimming

Swimming is a form of aerobic exercise under the water. It’s not only good for your overall health but also for your erectile dysfunction.

It helps strengthen the muscles and also tones them up.

Yoga For Erectile Dysfunction Exercises

Though many people don’t consider yoga as an exercise its two main benefits are gonna work for ED well:

• Improves blood flow
• Enhances oxygen circulation

A study conducted for 12 weeks showed that yoga improved sexual scores among men aged 40.

Some of the results included:

• Better erections
• More satisfaction
• Boost in performance
• Higher confidence
• Improved ejaculation

For more such results you can try some of the following poses:

#1. Seated forward bend

• Extend your arms straight to the sides bringing them over your head directing towards the ceiling.
• Inhale and draw your spine forward
• While exhaling lean forward, with every inhales to lengthen your spine
• Keep your neck with a natural extension of the spine
• When you have extended maximum and can not lengthen your spine further try reaching for your ankles or shins.

#2. Head to knee pose

• Sit down in a comfortable position while bending your left knee and keeping the sole of your left foot on your right inner thigh.
• While inhaling press the top of your thigh down lengthening your spine and raising arms on the side
• Tilt your upper body to face your other leg and fold forward from the hip as you exhale
• Make sure your shoulders are relaxed and spine long
• Hold the position as you take 5 to 10 breaths.
• Inhale while returning to normal position

Other yoga poses to try:

• Standing forward bend
• Butterfly pose

Exercises To Increase Blood Flow To Groin

#1. Stability ball crunches

It is a variation to the regular abdominal crunches and requires balance and stability as it strengthens the core.

Procedure:

Lay your middle back to the lower back region on a stability ball with feet flat on the floor.

Keep your fingertips on the back of your neck as you roll your shoulders back, now lift your chest raising your upper body until your abdominal muscles are tight.

Slowly bring back your body to the normal position and repeat.

#2. Squats

This exercise is known to boost your testosterone and increase blood circulation to your pelvic region.

Procedure:

• Take a dumbbell in each hand and extend your hands straight down at the sides, now bend your knees and hip to squat.
• Make sure your knees are placed directly over your ankles.
• While lowering your body raise your straight in front of you till your shoulder height.
• Using your heels lean forward from your upper body to balance the position.
• Now slowly rise into a standing position while lowering your arms to your sides and this would be your one rep
• Complete at least 15 reps

#3. Seated straddle stretch

The stretch helps revive the blood flow to your pelvic area making your erections better and harder.

Procedure:

• Sit on the floor with your legs wide apart
• Position your knees towards the ceiling
• Roll your shoulders back and slowly lean forward while keeping your back straight
• Extend your arms to touch your calves, ankles, toes, and breathe in deep.
• As you exhale stretch deeper while keeping your back straight
• Stay in this position for 5 to 10 deep breaths

You can even look out for Erectile Dysfunction Exercises Video to get these exercises right.

Weight Training

Adding up cardio training helps in treating erectile dysfunction faster.

Adding up a high-intensity interval training program to your daily routine also boosts testosterone.

It also works for your HGH.

Since testosterone decline too can be a leading cause behind erectile dysfunction hence HIIT is also helpful in erectile dysfunction.

Moving ahead we talk more about why we lay special focus on pelvic floor exercises and whether they work.

Do These Exercises Work?

Though there aren’t many research pieces that find using exercises more efficient than medications for erectile dysfunction studies do claim exercises to be effective enough.

For example, a study from 2005 conducted over 55 men aged 20 years suffering from erectile dysfunction for at least six months.

These men were grouped into two groups one who followed pelvic floor exercises along with lifestyle changes and the other that just made lifestyle changes.

These men were taught the pelvic floor exercise by experts and were asked to implement the exercises in their daily routine.

In just three months a combination of pelvic floor exercises along with lifestyle changes helped in the great recovery of patients from the disorder.

This showed that pelvic floor exercises can be effective in curing ED.

Also, some studies find aerobic exercises effective too with improvements in erections.

However, lifestyle changes also have a great role in amplifying the results of these exercises.

Lifestyle changes for best effects of exercises

The best way to cure erectile dysfunction faster is by preventing many conditions that can aggravate the condition.

For example, keeping away from heart disorders can be helpful in faster recovery.

Some health changes that can help in same:

• Have a healthy balanced diet with lycopene-rich fruits and other foods that have benefits for your reproductive health.
• Reducing salt intake to prevent any heart complications
• Quitting smoking
• Exercise regularly
• Limit your alcohol intake
• Preventing conditions like high blood pressure

Conclusion

There isn’t a Simple Trick To Cure Ed, it takes medications, diet, and even your lifestyle changes to finally reverse the effects of erectile dysfunction.

While there are many natural ways of fighting ED like foods for ed, pumps, supplements, and even exercises that can help you recover faster.

However, when adding up exercises it is important to consider specific exercises.

For example, pelvic floor exercises are considered the best exercises for improving blood flow and oxygen circulation to the penis.

Since ed is mainly because of less blood reaching the penile tissues, the exercises have proven to be beneficial.

Other than that, lifestyle changes add more promising results out of the exercises.

People Also Ask For

1. Can erectile dysfunction be cured by exercise?

Yes ED can be treated by many exercises like aerobic exercises and pelvic floor exercises.

Many studies show that adding up these exercises to your daily routine helps increase the blood flow to the penis and also improves sexual results.

2. How can I regain erectile strength?

There are many ways with which you can regain your lost erectile strength:

• Lifestyle changes like moderating alcohol and reducing smoking
• Pelvic floor exercises
• Counseling and stress management
• Herbal remedies like supplements
• Medications
• Pumps
• Surgery

3. Can erectile dysfunction be cured permanently?

Though erectile dysfunction is curable that depends on the cause.

Some causes are curable while some aren’t. however, if you get the right diagnosis, support and treatment it can be treated permanently.

4. What is the best vitamin for erectile dysfunction?

Supplementation with Vitamin D is good for erectile dysfunction if it’s caused by testosterone decline.

Some studies claim poor testosterone levels among Vitamin D deficiency patients. However, a direct link has not been established.

5. What is the main cause of ED?

The main causes of erectile dysfunction are psychological, health conditions, medications, trauma, and even lifestyle factors.

Problems in erections are not just about the penile tissue but it’s about the nerves and blood vessels supplying the area too.

6. Can Too Much Exercise Cause Erectile Dysfunction?

Too much exercise can lead to poor libido in men as reported by a study that found men who did HIIT daily had lower libido as compared to men who devoted less time for the same.