It is widely recognized that exercise has a wide range of health benefits. Research shows that doing at least half an hour of exercise each day will not only improve your sex life but also help men with erectile dysfunction (ED), particularly those who are aging. Even if you think you’re doing great in bed, adding some exercises for men to your routine can increase energy levels and improve sexual performance.
Here are a few stretches and exercises to follow to experience significant benefits in the bedroom:
Kegel Exercises
Kegel exercises are a great way for both men and women to improve sexual performance. While it’s well-known among women, men are gradually discovering the advantages of this exercise for better sexual health.
Kegel exercises target the pubococcygeus (PC) muscles and the perineal muscles, both of which are essential for controlling urine flow and maintaining erectile rigidity. These muscles help support erections and can be strengthened with regular Kegel exercises.
How to do Kegel Exercises:
To begin, identify your PC muscles by stopping the flow of urine midstream. Once you know where the muscles are, you can perform Kegels anytime, anywhere. Simply squeeze the PC muscles, hold for up to ten seconds, then relax. Repeat the process of squeezing, holding, and relaxing at least 10 times until you feel tired.
Weight Lifting
Weight lifting exercises are linked to an increase in male hormones like testosterone, which are vital for sexual drive and endurance. By incorporating weight lifting into your routine, you’ll build muscle, strengthen your shoulders, chest, and abs—areas that are crucial during sexual activity.
Stability Ball Crunches
Stability ball crunches are a more effective variation of regular abdominal crunches. This exercise strengthens the core, improves balance during intercourse, and reduces the risk of muscle injuries while thrusting.
How to do Stability Ball Crunches:
Place your lower and middle back on a large stability ball, with your feet firmly on the floor. Place your hands behind your head and slowly roll back and forth, lifting your chest. This exercise will strengthen your abdominal muscles.
Stability Ball Bench Press
This variation of the bench press targets the biceps, triceps, forearms, and abdominal muscles. The increase in muscle mass can help you feel stronger and improve your overall appearance.
How to do Stability Ball Bench Press:
Lie on a stability ball as you would for the stability ball crunches. Hold a pair of dumbbells and push them straight up from a stable position. Perform three sets of 25 repetitions, adjusting the width and position of your arms to target the triceps.
Fast Walking
Aerobic exercises, like fast walking, are highly effective for men with ED. Harvard researchers suggest that a 30-minute aerobic workout (such as brisk walking) can burn up to 200 calories and significantly improve erectile function.
Fast walking helps improve blood circulation and keeps blood vessels clear, which leads to longer and stronger erections. Regular brisk walks or jogging also increase the release of endorphins, which help relax the body and improve sexual performance.
