Pelvic floor exercises male erection - three words that can structurally improve your sex life if you consistently put them into practice. Most men train their chest, biceps and abdomen, but forget the small muscle group around the bladder, prostate and penis. Strong pelvic floor muscles pump more blood to the erectile tissue, keep the urethra firmly closed and give you control over the moment of ejaculation. In this blog of over 700 words you will get a simple step-by-step plan, a 4-week training schedule and useful lifestyle tips - without complicated equipment.
Pelvic floor exercises for male erection – how does it work?
The musculus bulbospongiosus and ischiocavernosus muscle sit like a sling around the base of the penis. Every time you laugh, cough or try to hold your pee, these muscles tense. If you train them purposefully, then:
- Increase your filling speed of the erectile tissue → faster hard erection.
- Limit your backflow of blood → longer standing time and higher “angle”.
- Strengthen your ejaculation pump → more powerful orgasm.
- Gain control over timing of ejaculation (useful in premature ejaculation).
Finding the right muscle
- Pee stop test (just to feel, not as a permanent training):
– Sit down, start urinating and squeeze the stream shut for three seconds. The muscle feeling around the anus and base of the penis is exactly what you will be tensing on command. - Semi-erection kink:
– Bring yourself to a semi-erect position. Try to “bend” the penis upwards without hands. Feel that lift? Good, muscle spotted.
Pro tip: Anus, buttocks and stomach should not be involved. If you squeeze as if you are holding back a fart, you are probably tensing the right fibers.
Basic exercise that you can easily practice at home
- Tighten – Slowly contract the muscle to 70 % of maximum force.
- To cling – Hold for 5 seconds, keep breathing.
- Relaxed – Release after 3 seconds.
- Repeat – 10 reps, 2–3 sets per day.
Work your way up to 10 seconds hold and 10 seconds rest – it's harder than it sounds.
4-week pelvic floor exercise schedule for men erection
| Week | Morning | Afternoon | Evening |
|---|---|---|---|
| 1 | 2 x 10 reps of 5 s | Rest | 2 x 10 reps of 5 s |
| 2 | 2 x 12 reps of 7 s | Rest | 2 x 12 reps of 7 s |
| 3 | 3 x 10 reps of 8 s | 1 x 15 quick squeezes* | 3 x 10 reps of 8 s |
| 4 | 3 x 12 reps of 10 s | 1 x 20 quick squeezes* | 3 x 12 reps of 10 s |
*Quick squeezes: one second of powerful contraction, one second of release – ideal for training “explosion force” during erection.
Pelvic floor exercises for men erection – advanced variations
- Cone bridge: Lie on your back, knees bent. Tighten your pelvic floor, lift your hips 5 cm up, hold for 5 sec, lower slowly.
- Squat-Kegel combo: Lower into a slow bodyweight squat, tighten your pelvic floor at the bottom, and rise up in a controlled manner.
- Erection pulse: During masturbation or sex, tense for 1 sec, release for 1 sec – 30 reps. Increases blood flow and control.
Lifestyle boosters around pelvic floor exercises male erection
Weight down – Belly fat increases estrogen and presses on the bladder; 5 kg lost = noticeably more powerful compression.
Moderate caffeine – Overfull bladder disrupts muscle coordination. 400 ml coffee/day is enough.
Stop smoking – Nicotine constricts blood vessels, sabotaging all your hard work.
Magnesium and zinc – Nourish muscle contraction and testosterone (pumpkin seeds, cocoa, oysters).
Mind-muscle connection – Meditation or breathing (box breathing 4-4-4-4) helps to consciously switch on and off tension.
Expect results
- Week 2: faster swelling, less dripping after urination.
- Week 4: harder morning wood, angle goes from “half mast” to “proud flag”.
- Month 3: 1-2 cm visual length gain (due to straighter position), better ejaculation control.
- Month 6: noticeably more powerful orgasm and virtually no more unwanted dribbling.
Consistency is key: 5 minutes a day will pay off, but skipping it will put you back to square one.
Frequently Asked Questions to Strengthen Your Pelvic Floor for an Erection
Can I do pelvic floor exercises for men with an erection while driving?
Yes, as long as you don't tense your stomach or buttocks, no one will notice.
Can I overtrain?
Rarely, but cramps or nagging pain = take a rest day.
Does it help with premature ejaculation?
Yes – by practicing “muscle braking” you can often delay ejaculation for 30-120 s longer.
Is it also useful after prostate surgery?
Doctors recommend Kegels for better continence recovery and erectile function; always consult a doctor first.
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