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What are Erectile Dysfunction Exercises and How to do Them

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Erectile Dysfunction (ED) is the incapability to get and hold a firm erection.

Several physical and psychological factors can cause ED.

However, treatment for ED is available in the form of medications, surgery, therapies, and exercises.

There are several types of Erectile Dysfunction exercises. These exercises are known to treat sexual dysfunction.

These exercises target the pelvic floor muscle and strengthen them. As a result, it helps to increase and hold the blood flow to the penis, causing an erection.

Let’s dive deep into the article to learn about these Erectile Dysfunction physical exercises.

Types of Erectile Dysfunction exercises

Erectile Dysfunction exercises help men or assigned men by birth (AMAB) to attain an erection.

As per a study, strengthening the pelvic floor muscles can raise intracavernous pressure. As a result, it can help with the hardness of an erection.

According to another research, the rigidity of pelvic floor muscles puts pressure on the penile veins. As a result, blood outflow from the penis is reduced, which in turn helps maintain a firm erection.

Thus, exercises like Kegel, Pilates, and Aerobics will improve erectile function.

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  • Kegel Exercise

    The muscles active during an erection are Bulbocavernosus and Ischiocavernosus.

    These muscles surround the penis and are located in the pelvic region.

    Kegel exercises, or Pelvic Floor Muscle Training (PFMT), focus on strengthening these two muscles.

    According to a study by the University of the West, 40% of men regained their normal erectile function after doing Kegel exercises.

    This study also stated that pelvic floor muscle exercises could be considered a first-line treatment for ED.

    Let us look at how to do this physical exercise to treat Erectile Dysfunction.

    How to do Kegel exercise

    To do the Kegel exercise, you need to identify the pelvic floor muscles.

    You can identify them while urinating. The method includes stopping your stream in between urination. The muscles you use to stop your flow are the pelvic muscles.

    Once you identify these muscles, you can start with the exercise.

    Here is how you do it:

    • You can do the Kegel exercise while sitting, lying down, or standing
    • Squeeze your pelvic floor muscles
    • Hold it for five seconds before releasing
    • Repeat the same at least ten times and do five sets

    You can increase the squeeze duration and the number of repetitions gradually.

    Also, keep in mind to keep your stomach muscle relaxed and not to hold your breath.

    If you experience any pain or discomfort while exercising, consult a doctor immediately.


    Pilates helps in activating and strengthening your pelvic floor muscles.

    As mentioned, strengthened pelvic muscles might help in improve erections.

    Pilates can also help in preventing Erectile Dysfunction. It can reduce stress and Anxiety, reduces fat in obese people, and improve your overall health.

    Let us look at some of the Pilates exercises that might help treat ED:

    Pelvic curl

    Pelvic curl is a common Pilates exercise.

    Follow the steps below to learn how to do it:

    • Lie flat on your back
    • Bend your knees while keeping your feet flat on the floor and hip distance apart
    • Keep your spine in a neutral position, with a natural curve towards the lower back
    • Start with a sequential breathing pattern. By inhaling and exhaling, engage your pelvic floor muscle
    • While exhaling, do a pelvic tilt and press your belly button downwards
    • Now, while inhaling, lift your hips and lower and middle back while pushing the heels into the floor
    • Keep in mind that the body weight should be on your shoulders
    • Squeeze your butts and pelvic floor muscles
    • Hold the position for a few seconds
    • Then slowly lowers your hips until they touch the floor, and you go back to your starting position
    • Repeat the same at least ten times and do three sets

    Knee fallouts

    A beginner can easily perform knee fallout.

    Follow the steps below to do this exercise:

    • Lie down flat on the floor, with your knees bent and arms on the side
    • Keep the spine in a neutral position with a natural curve towards the lower back
    • Now exhale and squeeze your pelvic muscles
    • Slowly lower your one knee outwards toward the side
    • Let the knee fall till it can
    • Do not rotate your back or your hips
    • Once your knees cannot lower any further, come back to the starting position
    • Try to do ten reps on each leg

    Supine foot raises

    Follow the steps below to do supine foot raises:

    • Lie down on your back with knees bent and arms on the side
    • While exhaling, squeeze your pelvic floor muscles
    • Now lift one foot off the floor and straighten the leg
    • Raise the leg till you can while keeping your hips still
    • Now take a deep breath and slowly bring your leg to the floor
    • Repeat ten times on both legs


    Man doing aerobic exercise on stepperSource: Wavebreakmedia_from_Getty_Images
    Aerobic exercise on a stepper

    Aerobic exercise is one of the recommended Erectile Dysfunction exercises.

    Aerobic exercises include jogging, walking, swimming, and cycling.

    These exercises help improve blood circulation throughout the body, including the penile region.

    A study shows that individuals with arterial Erectile Dysfunction or ED caused due to Metabolic Syndrome, Obesity, and Diabetes benefit from Aerobic training.

    This training decreases the risk of cardiovascular diseases and helps control blood pressure.

    Both high blood pressure and cardiovascular diseases are two of the leading causes of Erectile Dysfunction.

    Aerobics also reduces fasting insulin levels which might aid a Diabetic individual. As a result, ED caused due to Diabetes may be treated.

    Regular Aerobic training also helps in reducing excessive fat. If your ED is caused due to overweight or Obesity, these exercises might help.

    Some of the Aerobic exercises include:

    • Walking
    • Running
    • Jogging
    • Cycling
    • Swimming
    • Jumping rope
    • Stationary biking

    The exercises mentioned above are known to help you with Erectile Dysfunction.

    But, these exercises alone might not treat ED. Your doctor might prescribe you Erectile Dysfunction medications.

    Arterial Erectile Dysfunction is ED caused due to vascular disease or a blocked artery.


    Erectile Dysfunction exercises include Kegel, Pilates, and Aerobics.

    These exercises are known to treat Erectile Dysfunction by improving erectile function.

    Kegel and Pilates specifically target pelvic floor muscles and help strengthen them.

    Whereas, Aerobic exercises can help improve your overall health, which in turn can treat ED or prevent it.

    However, these exercises alone might not treat ED. Your physician can prescribe you a combination of these exercises, lifestyle changes, and Erectile Dysfunction pills.

    Hence, it is vital to consult a healthcare provider. They will examine your condition and prescribe you the treatment accordingly.

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    Frequently Asked Questions

    How long does it take to cure ED with exercise?

    Erectile Dysfunction cannot be cured; however, it can be treated with some exercises. The duration to treat ED with physical activities depends on an individual’s health and the cause of ED.
    Also, Erectile Dysfunction exercises alone might not help. You might need a combination of lifestyle changes and ED pills with these exercises.

    Can exercise correct Erectile Dysfunction?

    Erectile Dysfunction can be treated with exercises like Kegel, Pilates, and Aerobics.
    These exercises strengthen your pelvic floor muscles, improving your erectile function. This allows the penile area to receive more blood and hold it.
    However, your doctor can recommend you consume medication for ED in combination with these exercises.

    How does Kegel help in treating Erectile Dysfunction?

    Kegel exercises are known to treat ED by strengthening the pelvic floor muscles.
    As a result, your erectile function will be improved.
    This improved erectile function will allow holding the blood in the penile area during an erection.

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    Photo of author Janet Fudge
    Janet Fudge is a highly skilled and experienced pharmacologist who serves as a contributing writer for With a strong academic background from a premier US University and a passion for helping others, Janet has become a trusted voice in the pharmaceutical world. After completing her Doctor of Pharmacy degree, Janet embarked on a successful career in the pharmaceutical industry, working with various clients, including hospitals, retail pharmacies, and drug manufacturers. Her in-depth knowledge of pharmacology and dedication to patient-centered care has led her to excel in her field. As a writer for, Janet uses her wealth of expertise to provide readers with accurate, reliable, and up-to-date information on various topics related to medicine and healthcare. Her engaging writing style and ability to break down complex topics into easily digestible content make her a valuable resource for healthcare professionals and the general public.
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