Exercises for Male Enhancement: Kegels, Aerobics & More (2026)

Exercise and Male Sexual Health

Exercise is one of the most effective natural remedies for erectile dysfunction and premature ejaculation. Research shows that men who exercise regularly have a 40% lower risk of developing ED. But not all exercises are created equal when it comes to male enhancement.

This guide covers the most effective exercises for improving erection quality, ejaculatory control, and overall sexual performance. Combined with supplements like Prosolution Plus, exercise can significantly enhance your results.

Kegel Exercises for Men

Kegel exercises strengthen the pelvic floor muscles—the muscles that support erectile function and ejaculatory control. Strong pelvic floor muscles enable firmer erections and better control over ejaculation timing.

How to Find Your Pelvic Floor Muscles

Identify the muscles by stopping urination mid-stream. The muscles you use are your pelvic floor muscles. (Don't make a habit of this—just do it once to find the muscles.)

Proper Kegel Technique

1. Contract your pelvic floor muscles for 3-5 seconds
2. Relax for 3-5 seconds
3. Repeat 10-15 times, 3 times per day
4. Gradually increase hold time to 10 seconds as muscles strengthen

Important: Only contract pelvic floor muscles. Don't flex your abs, thighs, or buttocks. Breathe freely throughout the exercise.

Expected Results

Research shows that Kegel exercises can improve ED in 40% of men who practice them regularly. Most men notice improvements within 4-6 weeks of consistent practice.

For premature ejaculation, Kegels can help you last 2-3x longer after 8 weeks of consistent practice.

Aerobic Exercise for Erectile Function

Aerobic exercise improves cardiovascular health and blood flow—foundational for healthy erections. ED is often an early warning sign of cardiovascular disease, and improving heart health typically improves erectile function.

Best Aerobic Exercises for ED

1. Running/Jogging: 30 minutes, 5x per week. One of the most effective exercises for cardiovascular health and blood flow.

2. Swimming: 30 minutes, 3-4x per week. Full-body workout that improves cardiovascular health without joint impact.

3. Cycling: 30-45 minutes, 3x per week. Note: Excessive cycling may compress nerves and affect erectile function. Use a wide, padded seat.

4. Brisk Walking: 45 minutes daily. Low-impact option that's still effective. Great for men new to exercise.

Research Evidence

A study found that men with ED who started aerobic exercise saw significant improvement in just 6 months. Another study showed that men who exercised regularly were 30% less likely to develop ED.

Strength Training

Strength training boosts testosterone levels, which directly impacts libido and erectile function. It also improves body composition, reducing body fat (which converts testosterone to estrogen).

Best Exercises for Testosterone

• Compound Movements: Squats, deadlifts, bench press—these exercises recruit multiple muscle groups and boost testosterone more than isolation exercises
• Leg Training: Squats and lunges particularly boost testosterone due to the large muscle groups involved
• High-Intensity Interval Training (HIIT): Short bursts of intense exercise may boost testosterone more than steady-state cardio

Frequency: 3-4x per week, focusing on compound movements. Allow rest days for recovery.

Yoga for Sexual Performance

Yoga improves flexibility, reduces stress, and enhances body awareness—all beneficial for sexual performance. Specific poses also increase blood flow to the pelvic region.

Best Yoga Poses for Men

1. Cobra Pose (Bhujangasana): Opens the chest and increases blood flow to the pelvic region.

2. Bow Pose (Dhanurasana): Stretches the entire front body and stimulates the reproductive organs.

3. Butterfly Pose (Baddha Konasana): Opens the hips and groin, improving flexibility for sexual positions.

4. Kegelasana (Yoga Kegel): Similar to Kegels but performed in specific yoga poses for enhanced effectiveness.

Frequency: 2-3x per week, 20-30 minutes per session.

Pelvic Stretches

Tight hip flexors and groin muscles can impair blood flow to the pelvic region. Stretching these muscles can improve erectile function.

Butterfly Stretch: Sit with soles of feet together, gently press knees toward floor. Hold 30 seconds, repeat 3x.

Hip Flexor Stretch: Kneel on one knee, push hips forward. Hold 30 seconds each side.

Lifestyle Changes for Better Results

Exercise alone isn't enough. Combine these exercises with:

• Diet: See our guide on foods for sexual health
• Stress Management: Stress is a major ED trigger. Practice meditation, deep breathing, or yoga
• Sleep: 7-9 hours per night. Poor sleep disrupts hormone production
• Stop Smoking: Smoking damages blood vessels and is a major ED cause
• Limit Alcohol: Excessive alcohol impairs erectile function

Combining Exercise with Supplements

Exercise + supplements = optimal results:

For Premature Ejaculation: Kegels + Prosolution Plus = better control and satisfaction

For Erectile Dysfunction: Aerobic exercise + VigRX Plus = improved blood flow and erection quality

Sample Weekly Routine

Monday: 30-min run + Kegels (3 sets)

Tuesday: Strength training (legs and core) + Kegels

Wednesday: 30-min swim or yoga

Thursday: Strength training (upper body) + Kegels

Friday: 30-min run + Kegels

Saturday: Long walk or hike

Sunday: Rest day (light stretching)

Conclusion

Exercise is a powerful, natural way to improve male sexual performance. Kegels for pelvic floor strength, aerobic exercise for blood flow, and strength training for testosterone—all contribute to better erections and ejaculatory control.

Combine these exercises with quality supplements like Prosolution Plus for comprehensive male enhancement. Most men see significant improvements within 8-12 weeks of consistent practice.

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Medical Disclaimer: This content is for informational purposes only. Always consult a healthcare provider before starting any exercise program.