4 best exercises for erectile dysfunction

If you’re struggling to get or maintain an erection firm enough for satisfying sex (aka known as erectile dysfunction or ED), targeted physical activity may help support circulation and strengthen the muscles involved in erections. Enter, erectile dysfunction exercises.

While some treatment options for ED, like Viagra, may get more headlines, ED exercises can be a low-risk, prescription-free, and accessible approach that can complement a broader treatment plan. Kegels (pelvic floor exercises) and aerobic workouts are two commonly recommended options. 

Let’s dive into how these and other ED exercises work and how to decide which ones to add to your routine — plus, exactly how to do them. 

Getting and maintaining an erection relies on more than sexual arousal. It also requires healthy blood flow, strong pelvic floor muscles, and a well-functioning nervous system. Different types of exercise, from Kegels to aerobic workouts, may help support these systems in different ways. 

Here are some of the best exercises for ED. 

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Kegel exercises

Kegel exercises for ED target the pelvic floor muscles, including the bulbospongiosus and ischiocavernosus muscles, which help support erection rigidity and ejaculation. 

Research on the pelvic floor’s role in erectile function suggests that when these muscles contract properly, they can help maintain pressure within the penis during arousal. And this may contribute to staying hard during sex.  

In one small study of men with ED, those who performed Kegel exercises regularly over six months saw more significant improvement in symptoms than those who did not. In fact, 40% of men who did pelvic floor muscle exercises regained normal erectile function, and an additional 35% saw an overall improvement in their erections.

How to perform basic Kegels:

• Locate the right muscles: Pretend you’re trying to stop peeing or passing gas. Feel that squeeze? Those are your pelvic floor muscles contracting. 

• Contract: Tighten those muscles and hold for three seconds.

• Relax. Release completely for another three seconds.

• Repeat: Aim for 10–15 repetitions per set.

• Build a routine. Try to complete three sets per day. Stop if you experience pain or discomfort.

In addition to basic Kegels, there are other pelvic floor exercises you can try. These variations focus on speed, endurance, and coordination of the pelvic floor muscles.

Quick flicks (fast Kegels):

• Tighten your pelvic floor muscles quickly.

• Release immediately.

• Repeat rapidly 10–15 times.

Super Kegels (long holds):

• Tighten your pelvic floor muscles.

• Hold for up to 10 seconds.

• Relax for the same amount of time.

• Repeat 10–15 times.

Squats with pelvic floor engagement: 

• Stand with feet shoulder-length apart.

• Lower into a squat.

• As you stand back up, gently tighten your pelvic floor muscles.

• Repeat 10–15 times.

Diaphragmatic breathing (a breathing exercise for ED):

• Sitting or standing, inhale slowly, allowing your belly to expand.

• As you exhale, gently contract your pelvic floor muscles.

• Fully relax on the next inhale.

• Repeat for 5–10 breaths.

Aerobic exercises

Because erections depend on healthy blood flow, aerobic exercise can play a key role in supporting erectile function. 

Erectile dysfunction is often linked to risk factors, such as cardiovascular disease, high blood pressure, and obesity — all of which impact circulation. Regular aerobic activity helps support vascular health and endothelial function, which refers to how well the inner lining of your blood vessels relaxes and allows blood to flow freely.

A 2018 review of clinical studies found that supervised aerobic exercise of moderate to vigorous intensity performed for about 40 minutes four times a week over six months was linked to improvements in erectile function in men with vascular ED.

Examples of aerobic exercises that may help include:

• Brisk walking

• Jogging

• Running

• Cycling

• Swimming

• Skiing

Pilates exercises 

Pilates emphasizes core strength, breath control, and controlled muscle activation, including the pelvic floor muscles that support erectile function. 

While research directly linking Pilates to ED is limited, Pilates movements, such as knee fallouts, supine foot raises, and pelvic curls, often engage the same muscles targeted in pelvic floor training. And since pelvic floor strength plays a role in maintaining erections, Pilates may help further build control in this area.

Pilates has also been studied for its effects on pelvic floor function in men with urinary symptoms, suggesting it may help improve pelvic muscle engagement more broadly.

Here are a few pelvic floor exercises to try.

Knee fallouts:

• Lie on your back with knees bent and feet flat on the floor.

• Keep your spine in a neutral position.

• Gently contract your pelvic floor muscles.

• Slowly lower one knee out to the side while keeping your hips stable.

• Return to the center and repeat on the other side.

• Aim for 5–10 repetitions per side.

Supine foot raises:

• Lie on your back with knees bent and feet flat on the floor.

• Squeeze your pelvic floor muscles.

• Slowly lift one foot off the floor, bringing your knee to tabletop position.

• Keep your pelvis steady.

• Lower the foot back down with control.

• Repeat 5–10 times on each side.

Pelvic curls:

• Lie on your back with knees bent and feet hip-width apart.

• Squeeze your pelvic floor muscles and gently tilt your pelvis upward.

• Slowly lift your hips off the floor, one vertebra at a time.

• Hold for 2–3 breaths.

• Lower back down slowly.

• Repeat 5–10 times.

Yoga 

Yoga may support erectile function by improving blood flow, strengthening pelvic floor muscles, and reducing stress — all of which can impact erections. Because ED is often linked to vascular health and performance anxiety, practices that combine movement, breath control, and relaxation may help address the physical and psychological causes of ED. ,

A 2024 review revealed that practicing yoga was associated with improvements in erectile quality, ejaculation control, and overall sexual satisfaction. The review suggests that yoga may help strengthen pelvic and perineal muscles, improve blood flow, support hormone health, and reduce stress. But researchers note that more large-scale trials are still needed.

Examples of yoga practices that may support erectile health include:

• Bridge pose: Engages the glutes and pelvic floor

• Cobra pose: Extends the spine and opens the front of the body

• Boat pose: Strengthens the core and hip flexor muscles

• Seated forward fold: Stretches the hips and hamstrings

• Pranayama breathing exercises: Focuses on slow, controlled breathing to promote relaxation and stress relief

It's safe to say that most people with a penis have a reasonably strong sentimental attachment to that penis. But the relationship between your heart and your genitals runs much deeper. 

In other words, what's good for your heart can be good for your penis. Research shows that 50% of men with coronary artery disease (which can lead to a heart attack) also experience ED.  

Coronary artery disease and atherosclerosis result from build-up that clogs the blood vessels. Just like it can happen in your heart, it can happen in the blood vessels that lead to your penis and usually allow you to get an erection. That’s why erectile dysfunction can be one of the first signs of heart problems, particularly in younger men. 

Warding off ED is one of the many reasons you should keep your arteries healthy. Tactics for keeping your heart healthy include:

• Eating a heart-healthy diet

• Reducing salt intake

• Quitting smoking (or not starting smoking in the first place)

• Following the American Heart Association's guidelines for physical activity: At least 150 minutes a week of moderate-intensity exercise (like brisk walking) or 75 minutes of vigorous exercise (such as running, biking, rowing, or swimming).

• Managing or preventing type 2 diabetes and high blood pressure

• Minimizing alcohol intake

If erectile dysfunction exercises aren’t improving your symptoms, medical interventions may help. Prescription medications, therapy, and lifestyle changes can help address underlying causes of ED, including reduced blood flow, performance anxiety, and hormonal imbalances.

Talk to a healthcare provider about options like:

• PDE5 inhibitors: Oral prescription medications like sildenafil (Viagra) and tadalafil (Cialis) can improve erections by improving blood flow to the penis.

• Therapy or counseling: You may find it helpful to talk with a therapist about common contributors to ED, like performance anxiety, stress, or relationship problems.

• Lifestyle changes: Research shows that certain lifestyle changes, like losing weight, quitting smoking, following a healthy diet, and cutting back on alcohol, can help improve erectile function.

• Hormone treatments: If low testosterone is suspected, lab testing ordered by your healthcare provider may help guide treatment. Testosterone therapy has been shown to improve erectile function and libido in men with low T. It has both risks and benefits, so don’t start without an Rx and specific approval from your healthcare provider.

• Other medical treatments: If oral ED medications don’t work, your provider may recommend other treatments or devices, such as vacuum erection devices (penis pumps), penile injections, or even penile implant surgery in severe cases.

If exercise doesn’t work on its own, don’t be discouraged. It can take time for the results of exercise to kick in. Sometimes, the right approach may involve a combination of strategies. 

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Erectile dysfunction exercises may support blood flow, pelvic floor strength, and overall sexual function. While physical activity alone may not help every case of ED, it may complement a broader treatment plan. Best of all, you can perform some of these exercises — like Kegels — anywhere, even while reading this article. 

Here’s what to remember:

• Pelvic floor exercises like Kegels target the muscles that help maintain erectile rigidity and control. Strengthening these muscles may support firmness during sex.

• Aerobic exercise (e.g. running, biking) contributes to better cardiovascular health, which is an important component of healthy erectile function. Regular moderate-to-vigorous physical exercise may improve blood flow and reduce common ED risk factors.

• Yoga and Pilates engage the pelvic floor and help lower stress. Strong pelvic floor muscles and reduced stress have been linked to healthy erectile function.

• Exercise isn’t your only option. If symptoms persist, reach out to a healthcare provider to explore medical treatments, such as prescription oral medications (think: Viagra), therapy, and more.

Remember that the penis can serve as a "check engine" light for your overall health. If you experience ED, talk to a healthcare provider as soon as possible. They can rule out any underlying health conditions and, in turn, get things back on track downstairs.