Quick answer: Pelvic floor exercises for erectile dysfunction, also called Kegels, strengthen the muscles at the base of the penis that help trap blood during an erection and control ejaculation. Clinical trials show that men who do them regularly for three months can see meaningful improvement in erectile function, and many also gain better control over ejaculation. They are free, private and can be done anywhere.
Most men have heard of Kegel exercises for women, but they are just as useful for men. In fact, they are one of the best-studied natural steps for erection problems.
How the Pelvic Floor Affects Erections
Two key muscles, the ischiocavernosus and bulbospongiosus, wrap around the base of the penis. When they contract, they press on the veins and help keep blood inside the penis, making the erection firmer and longer lasting. They also play a role in ejaculation. Weak muscles can contribute to erections that fade, as described in losing erection during sex.
Step 1: Find the Right Muscles
- Imagine stopping the flow of urine midstream, or holding in wind. The muscles you tighten are your pelvic floor.
- When you contract correctly, you should feel the base of your penis pull slightly inward and your testicles lift.
- Do not test this by stopping urine regularly, as that can interfere with normal bladder emptying. Use it only once or twice to identify the muscles.
Step 2: The Basic Exercise
- Lie on your back with knees bent.
- Tighten the pelvic floor and hold for 3 to 5 seconds.
- Relax fully for the same amount of time.
- Repeat 10 times.
- Breathe normally and keep your buttocks, thighs and stomach relaxed.
Step 3: Build Up Over 12 Weeks
| Weeks | Hold | Reps | Times per day | Position |
|---|---|---|---|---|
| 1-2 | 3-5 seconds | 10 | 2 | Lying down |
| 3-6 | 5-8 seconds | 10-12 | 3 | Lying and sitting |
| 7-12 | 8-10 seconds | 10-15 | 3 | Sitting and standing |
Add a set of 10 quick “flicks”, one-second squeezes and releases, at the end of each session.
Using Pelvic Floor Control During Intimacy
Once your muscles are stronger, gently contracting them during an erection can help maintain firmness. For premature ejaculation, learning to relax them as arousal rises is just as important as strength. See premature ejaculation techniques.
Common Mistakes
- Holding your breath
- Squeezing your buttocks or stomach instead
- Not fully relaxing between squeezes
- Giving up after two weeks
- Overdoing it, which can cause tension and pain
If you feel pelvic pain, your muscles may be too tight rather than weak. Read pain during ejaculation for more on this.
Combine With Other Natural Steps
Pelvic floor exercises work best alongside aerobic exercise, weight loss and quitting smoking. See our full list of home remedies for erectile dysfunction and our guide to how to get an erection.
Professional Support
If you are unsure whether you are doing the exercises correctly, or if three months of practice has not helped, a full assessment can identify other factors. At Men Health Clinics in Faerie Glen, our naturopaths include pelvic floor guidance as part of natural, non-surgical treatment plans. Visit our weak erection treatment page.
Frequently Asked Questions
Do Kegel exercises really help erectile dysfunction?
Yes. Clinical trials show improvement in erectile function in many men after about three months of regular practice.
How long do pelvic floor exercises take to work?
Some men notice changes in four to six weeks, with the best results after about 12 weeks.
Can pelvic floor exercises help premature ejaculation?
Yes. Studies show improved ejaculation control in many men who train these muscles.
How many Kegels should a man do a day?
About three sets of 10 to 15 contractions daily is a good target once you have built up.
Conclusion
Pelvic floor exercises for erectile dysfunction are simple, free and backed by research. Commit to 12 weeks and track your progress. For personalised guidance, men from Pretoria, Menlyn, Garsfontein, Centurion and across Gauteng visit our clinic in Faerie Glen.
Book a private consultation with Men Health Clinics
- Office: +27 76 608 1048
- WhatsApp: +27 76 608 1048
- Email: info@menhealthclinics.co.za
- Address: 765 Panbult St, Faerie Glen, Pretoria, 0043, South Africa
Prefer to book online? Choose a time on our appointment page.
Disclaimer: This article is for general education only and is not a substitute for a personal health assessment. Do not stop any prescribed medication without speaking to your prescriber. If you have chest pain, severe pain, fever or an erection lasting more than four hours, seek urgent medical care.