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Exercises to eliminate erectile dysfunction


If you want to improve your erection and achieve a strong sexual health for many years, you should follow a special life schedule. You will have a hard erection even without taking medications. It may seem strange for many people but simple physical exercises help guys to cope with the erectile dysfunction.
The external male genitals are pressed within a day, and it affects the blood flow and constricts deferent canals. A regular negative effect on the penis and testicles precipitates a disorder in the work of the entire genito-urinary system.
Due to the overheating, the process of the spermatozoa development is affected, the blood vessels are dilated, and the penis loses the activity. Doing simple exercises allows improving the blood circulation in the reproductive system, restoring the internal tone of testicles, prostatic gland, and penis.
The studies of the Western University in Great Britain have shown that the exercises of the small pelvis have helped 28% of men to improve the erectile function without the use of the tablets. It does not mean that the physical exercises may completely replace a pharmaceutical treatment. But if you will regularly do exercises, you will be more confident in the bedroom without the tablets.

What exercises will help to improve the erectile function?

Exercises to improve the pelvic floor muscles
The muscle fibers of the pelvic floor do an important task – they rule the blood circulation in the penis and they regulate the erection. The best way to find the muscles of the small pelvic is to stop the stream during the urination several times. You need those muscles that are contracted while doing it. The most effective exercise for the improvement of the pelvic floor muscles is Kegel exercises.
The mechanism of the Kegel exercises consists in doing contractions of the lower muscle fibers of the pelvic floor. When you learn to control just them, squeeze the muscles, keep them for 5 seconds, and then relax it. Repeat it from 10 to 20 times 2-3 times a day. Do the exercises in different positions: lying down, when seated and when standing.
One can do Kegel exercise at any time and in any place: in public transport, at work, during meals and while walking. This is the most effective and the simplest exercise not only for the improvement of the erection but also for the reduction of the urinary incontinence, and it can stop the efflux after urination and increase a duration of the sexual intercourse.  

Aerobics

Training the muscles of the pelvic floor is effective but if a cause of the ED is a disorder of the blood circulation, it is necessary to increase the aerobic trainings. Bringing the aerobic exercises in the everyday routine will improve the general health condition and will help to defeat the ED. A fast 30-minute-walk will be enough 3-4 times a week in order to improve the cardiovascular system and improve the blood circulation.
But we recommend to shift the aerobic loads: running, fast walking, swimming, bicycle, active games (tennis, football, and others). This will give a redistribution of the loads on the entire body, and so more blood vessels will be activated.

Anaerobic trainings

You have probably started improving the internal muscles of the pelvic floor but you should remember about physical exercises of the anaerobic origin. It is not obligatory to do weightlifting or bodybuilding. But we highly recommend you to do the following exercises at least 1-2 times a week:  

  • Squats with your own body mass or with additional weight (at least 100 squats a week);
  • Knee lunging (it may be in place, or in motion, at least 100 lunges a week);
  • Lifting hips up (contracting the muscles of the pelvis and internal part of the hip, at least 100 times a week).  

These exercises may be alternated but it should be done every week. They will stimulate a production of testosterone and enhance libido besides the improvement of the blood circulation in the area of the small pelvis. 
Do not do a lot of exercises during the erectile dysfunction. The most important is that all exercises are aimed at the improvement of the blood circulation in the penis and improvement of the cardiovascular system.


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