Exercise for ED: Kegels and Cardio for Better Performance

So What’s This “Exercise for ED” Thing Really About?

Here’s the straight talk: exercise for ED means specific workouts that either make your pelvic floor muscles stronger or get more blood flowing down there. Kegels target the muscles at the base of your penis the ones responsible for keeping blood locked in during an erection. Cardio keeps your blood vessels healthy and flexible. Both matter. A British study found 40% of guys got their normal erections back just from doing pelvic exercises. No pills. Just muscle work.

That’s not marketing hype. That’s published medical research.

Why Guys Are Trying This Before Reaching for Viagra

I get it. Pills work fast. You pop one, wait an hour, and you’re good to go.

But here’s what nobody tells you:

Those pills cost money. Every. Single. Time.
Side effects suck headaches, stuffy nose, that weird blue vision thing
They don’t fix the actual problem.
You become dependent on them.

Meanwhile, exercise is free. Zero side effects (unless you count being healthier as a side effect). And it addresses why you’re having trouble in the first place.

A study from 2018 and this is legit research, not some fitness influencer nonsense found that guys who exercised regularly had a 41% lower chance of ED compared to couch potatoes.

Forty-one percent. Just from moving your body.

Kegels Aren’t Just for Women (Seriously, Hear Me Out)

Yeah, I know. Your girlfriend or wife probably did Kegels after having a baby. You heard about them in some comedy movie making jokes.

But here’s what most guys don’t realise:

You have the same muscles. They’re just doing different jobs.

Those muscles at the base of your penis? They squeeze the veins shut during an erection. That’s literally how you stay hard blood goes in, and muscles keep it from leaving.

Weak muscles = blood escapes = softer erections.

It’s basic plumbing, really.

Finding These Muscles (This Part’s Kinda Awkward, But Whatever)

Before you can work these muscles, you have to find them. Here’s how:

The pee test:
Next time you’re taking a leak, try to stop mid-stream. Those muscles you just flexed? That’s your pelvic floor. Don’t make this a habit, though just do it once to figure out what you’re working with.

The mirror method:
Stand in front of a mirror. No clothes. Now try to squeeze like you’re stopping pee. You should see your junk kind of pull upward and inward. If you see that movement, you’ve found the right muscles.

The finger check:
Okay, this sounds weird, but it works. Insert a finger… you know where. Then squeeze. If you feel tightening around your finger, bingo.

The Actual Kegel Routine (No Fancy Equipment Needed)

First Two Weeks Just Getting Started

Don’t go crazy right away. These muscles are small, and they fatigue fast.

Squeeze and hold for 3 seconds
Let go for 3 seconds
Do that 10 times.
Repeat 3 times throughout the day

Tip: Do these lying down at first. Gravity makes it harder when you’re standing.

Weeks Three and Four Building Up

Now we’re cooking.

Squeeze and hold for 5 seconds
Relax for 5 seconds
10 reps, 3 times daily

Add some quick pulses too fast squeeze-release for about 10 reps after each set. Think of it like the difference between a slow bicep curl and a fast pump.

Month Two and Beyond Getting Serious

Hold each squeeze for 10 seconds.
10-second rest between
10 reps, 3 sets daily
Try doing them standing, walking, or even during boring work meetings (nobody will know).

Stuff That’ll Mess Up Your Progress

I’ve seen guys do Kegels for months with zero results. Usually because they’re doing one of these:

Holding your breath: Breathe normally. If you’re turning red, you’re doing it wrong.

Clenching your butt cheeks: Your glutes should stay relaxed. You’re squeezing inside, not outside.

Going overboard: More reps doesn’t mean faster results. You’ll just fatigue the muscles and slow progress.

Skipping days: This is the big one. Miss a day here and there, fine. But three days off and you’re basically starting over.

Now Let’s Talk Cardio

Kegels are half the equation. Blood flow is the other half.

Think about it an erection is just blood filling up your penis. If your blood vessels are clogged, stiff, or just not working right, you’re going to have problems.

Cardio fixes that. Here’s the science-y part made simple:

When you do aerobic exercise, your body releases nitric oxide. This stuff relaxes blood vessel walls and lets more blood through. Fun fact: that’s exactly what Viagra does. Cardio does it naturally.

Plus:

Your blood vessels get more flexible.
You lose belly fat (which messes with testosterone).
Your heart pumps stronger.
Less inflammation everywhere

Best Cardio for Your Situation

Walking (yeah, just walking)

Harvard did a study. Thirty minutes of walking daily cut ED risk by 41%.

Walking. Not running. Not CrossFit. Just putting one foot in front of the other.

If you’re starting from zero, this is your move. Get 10,000 steps a day. Use a phone app to track it. Make it non-negotiable.

Swimming

Great if your knees are shot or you’re carrying extra weight. No impact, a full-body workout, and your heart doesn’t care that you’re in water it’s still pumping.

30-45 minutes, three or four times a week.

HIIT (If You Want Results Faster)

High-intensity interval training sounds fancy, but it’s simple:

Go hard for 30 seconds.
Rest for 90 seconds
Repeat 8-10 times

Could be sprinting, burpees, jumping jacks, whatever. The point is short bursts of max effort.

This torches fat and improves blood vessel function faster than steady-state cardio.

Cycling (With One Big Warning)

Biking is fantastic for your heart. But those hard, narrow seats? They press directly on the nerves and blood vessels going to your penis.

If you bike:

Get a seat with a cutout in the middle.
Stand up every 10 minutes or so.
Don’t death-grip the handlebars adjust the height so you’re not leaning forward too much.

Other Exercises Worth Adding

Squats

Not just for Instagram fitness models. Squats boost testosterone and drive blood flow to your lower body.

Feet shoulder-width apart
Sit back like there’s a chair behind you.
Keep your chest up.
Stand back up
15 reps, 3 sets

Bridges

Lie on your back. Knees bent. Push your hips up toward the ceiling. Squeeze your glutes at the top.

Pro move: do a Kegel at the same time you squeeze your glutes. Double whammy.

What a Week Actually Looks Like

Day Morning Kegels Workout Evening KegelsMonday3 sets 30 min walk + 3 sets of squats Tuesday: 3 sets Rest or light stretch for 3 sets. Wednesday: 3 sets of HIIT or swimming 3 sets Thursday: 3 sets 30 min walk + bridges3 sets Friday: 3 sets Rest 3 sets. Saturday: 3 sets Long walk or bike 3 sets Sunday: 3 sets Whatever you feel like, 3 sets

Real Talk: How Long Before Things Change?

I’m not going to lie to you. This takes time.

First month: You’ll get better at the exercises. Your cardio endurance improves. Sexually? Probably nothing yet.

Months two to three: Maybe some stronger morning wood. You might notice you’re lasting a little longer. Things feel… different.

Months three to six: This is when the real changes happen for most guys. Erections come easier. They’re firmer. You feel more confident.

Six months plus: you’re in maintenance mode now. Keep doing what you’re doing.

The guys who fail? They quit at week four because they don’t see overnight miracles. Don’t be that guy.

When This Probably Won’t Be Enough

Let me be real exercise isn’t magic.

If you’ve got:

Severe blockages in your arteries
Nerve damage from diabetes or surgery
Rock-bottom testosterone
Major depression or anxiety
ED from blood pressure meds

…then exercise alone probably won’t cut it. You might need medication, therapy, or other treatments alongside lifestyle changes.

See a doctor if:

You can’t get any erection at all.
ED came on suddenly out of nowhere.
There’s pain involved.
You’ve been at this for 4+ months with zero improvement.

There’s nothing wrong with combining approaches. Plenty of guys exercise AND take medication when needed. Whatever works.

Questions Guys Actually Ask

“Will Kegels completely fix my ED?”

Depends. About 40% of men get full function back. Another 35% see major improvements. The rest need additional help. Better odds than doing nothing.

“How many months of Kegels before erections improve?”

Three to six months with daily practice. Not what you want to hear, I know. But muscle building takes time.

“Does running actually help with ED?”

Yep. Any cardio that gets your heart rate up helps. Running, jogging, even fast walking. Thirty minutes most days.

“Can I overdo exercise and make ED worse?”

Ironically, yes. Ultra-endurance athletes sometimes see lower testosterone and ED symptoms. Moderate exercise is the sweet spot.

“What about cycling safe or not?”

Safe with the right equipment. Get a proper saddle with a cutout. Take standing breaks. Don’t overdo long rides.

“Can I still take Viagra while doing these exercises?”

Absolutely. Actually, research shows combining both works better than either alone. Exercise fixes underlying issues, while meds give you backup when needed.

Start Today. Not Tomorrow. Today.

Here’s what I want you to do right now:

Go pee and try to stop midstream. Find those muscles.
Do 10 Kegels. Right now. Takes 30 seconds.
Go for a 15-minute walk after you finish reading this.

That’s it. That’s your day one.

Three months from now, you’ll either be in the same spot or you’ll be seeing real changes. The only difference is whether you start.

Over 30 million American guys deal with this. You’re not broken. You’re not weird. You just need to put in some work.

So put in the work.

Heads up: I’m giving you information here, not medical advice. ED can sometimes signal heart problems or other serious stuff. If things aren’t improving or you’ve got other health issues going on, go see a real doctor. Don’t be stubborn about it.