Kegels for erection firmness
Two pelvic floor muscles wrap around the base of the penis and help keep blood in during an erection. Like any muscle, they can be trained.
What the evidence says
In a randomized controlled trial in the UK, 55 men with erectile dysfunction received pelvic floor exercises taught by a physiotherapist, biofeedback and lifestyle changes. At 6 months, 40% had regained normal function, about 35% had improved and about 25% had not improved.
Source: PubMed
Where to start
- Weeks 1 and 2: find the muscle and practice gentle long holds.
- Weeks 3 to 8: build the hold up to 8 or 10 seconds and add quick flicks.
- Add the elevator to gain control.
- The trial also included lifestyle changes, such as cutting back on alcohol and quitting smoking.
Exercises in this guide
Find the muscle
Before you train, you need the right muscle. It is the one you use to stop the flow of urine or hold back gas.
OpenLong hold
This is the classic Kegel: squeeze and hold. It trains the slow-twitch fibers that give you endurance.
OpenQuick flicks
Squeeze hard and let go right away. This trains the fast-twitch fibers that react when you cough, sneeze or need to hold back.
OpenElevator
Picture the muscle as an elevator. You go up one floor at a time and come down just as slowly. It trains control, not just strength.
OpenWhen to see a professional
Erectile dysfunction can be an early sign of heart problems or diabetes. If it is new or persistent, talk to your doctor as well as training.
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