Erection exercises: practical routine to strengthen blood flow and pelvic floor

Why erection exercises?
A firm erection depends on two factors that you can train yourself:

1. Pelvic floor muscles – they pinch off the veins in the penis so that the blood remains “stuck”.
2. Vascular health – flexible vessels allow a lot of blood to pass through more quickly.

The exercises below address both pillars. Do them 4–5 times a week for 6–8 weeks and you will typically notice fewer “sags”, more powerful ejaculations and more intense orgasms.

Kegel exercises for men

Step 1: Find the muscle
When urinating, try to stop the stream abruptly. That 'squeezing muscle' is your pelvic floor (musculus pubococcygeus).

Basic scheme

• Tense for 3 seconds
• Relax 3 seconds
• Repeat 10 times
• Do 3 sets (morning, afternoon, evening)

Build up after 2 weeks

• Tense 5 seconds – relax 5 seconds
• 15 reps
• 3–4 sets per day

Tip: Breathe in calmly when relaxing, and out when tensing; this keeps your abdominal and gluteal muscles loose.

Erection exercises “Flamingo” (standing pelvic lift)

1. Stand straight, hands on your hips.
2. Tighten your pelvic floor for 5 seconds.
3. At the same time, tilt your hips slightly forward.
4. Relax and repeat 12 times.

Increases blood circulation in the lower abdomen and strengthens the lower back + core.

Erection exercises Glute bridge

1. Lie on your back, knees bent, feet flat.
2. Tighten your gluteal, pelvic floor and abdominal muscles and lift your hips up.
3. Hold for 5 seconds, then slowly lower back down.
4. 3 sets × 15 reps.

Strong gluteal muscles support the pelvic floor and improve pelvic stability.

Erection exercises “Leg Squeeze” with pillow

1. Sit on a chair, upright.
2. Place a pillow between your knees.
3. Squeeze (pelvic floor + inner thighs) for 5 seconds, release.
4. 20 reps, 2 sets.

Inner thighs share nerve pathways with pelvic floor; activating them together strengthens contraction.

Cardio for vascular elasticity

• Interval walking – 3 min fast / 2 min normal, total 25 min.
• Cycling or cross trainer – 20-30 min at 70 % of max heart rate.

Cardio increases nitric oxide (NO) in blood vessel walls; this is the same pathway that PDE5 inhibitors (such as sildenafil) enhance.

Stretch for hip flexors

Tight hips block blood flow.

Lunge stretch

• Step one leg forward, knee 90°.
• Gently push the hip of the back leg down.
• Hold for 30 sec, switch. 3 times per side.

Weekly schedule (first 4 weeks)

After week 4: increase Cones to 15–20 reps and bridges to 20 reps.

Additional lifestyle tips

1. Stop smoking – nicotine constricts penile veins.
2. Limit alcohol – > 2 glasses suppresses testosterone and nerve impulses.
3. Sleep 7–8 hours – testosterone peaks during deep sleep.
4. Healthy weight – belly fat → estrogen ↑, testosterone ↓.
5. Hydration – good blood viscosity = better flow.

When to Consider Erection Pills or Aids?

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Safety Disclaimer

• Chest pain, shortness of breath or dizziness → stop exercise, consult doctor.
• After a recent hernia or prostate operation: first obtain medical approval for pelvic floor training.
• Persistent erectile dysfunction > 3 months? Have blood sugar, testosterone and blood pressure checked.

Erection exercises training or using erection pills

Targeted pelvic floor and core exercises combined with cardio can produce noticeably firmer erections within 6–8 weeks. Follow the schedule, live healthily and use – if necessary – a reliable erection pill as extra support. This way you work structurally and safely on a more powerful sex life.
Our team is ready to help you so that you can experience pleasure in the bedroom again as soon as possible.

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