If you are dealing with erectile dysfunction, you are not alone. This is a common problem that many men face. There are many different causes of erectile dysfunction, but there are also many ways to address the issue. Many people think the only way to address erectile dysfunction is by eating food for erectile dysfunction. While it certainly is one option, there are other exercises that you can try as well. According to a study done at the Duke University Medical Center, many men with erectile dysfunction found that their erections returned to normal when exercising regularly. Here are some exercises to help improve erections.
1. Knee Fallouts
Knee fallouts are a great exercise to address erectile dysfunction because they help to strengthen the muscles in your thighs and groin area. The muscles there are essential for sexual function and other forms of movement. When you do knee fallouts, you should try to keep your knees locked out to encourage the hamstrings and glutes to contract. This will strengthen these areas and make it easier for you to have an erection when needed. Knee fallouts should be performed with a controlled movement, and each knee fallout should last for three seconds. In addition, you should avoid locking out your knee for the first few repetitions because you will want to give your muscles a chance to warm up before you start exerting yourself.
2. Supine Foot Raises
This exercise should be performed on a soft surface like a carpet. To start this exercise, you should place your knees and feet together with your hands placed behind your head. You need to keep your hands behind your head so that it will be easier for you to perform the next part of the exercise: lift your feet off the ground without bending at the hips. In addition to strengthening muscles in the stomach and back, supine foot raises exercise also helps to strengthen the muscles in the groin area. Several repetitions should be performed to ensure you get the full benefit from this exercise. If you are worried about your balance, you can use a wall to support yourself if needed.
3. Pelvic Curl
The pelvic curl is a great exercise to help you strengthen your muscles in the pelvic region. To perform this exercise, you must lie on your back with your knees bent and feet flat on the floor. Your arms should be at your sides, pointing straight out. Next, you will tighten your abdominal muscles as if you were doing a crunch. This will cause your pelvis to rise off of the ground slightly. You should hold that position for a few seconds before lowering yourself back. Many people find it helpful to visualize the movement with their eyes closed to focus on their pelvic muscles instead of on the rest of their body. You need to be sure to start this exercise out slowly and then build up the speed of your movement as you continue.
4. Aerobic Exercises
Some research has shown that aerobic exercises may help with erectile dysfunction. However, you will want to make sure that you choose aerobic exercises that do not stress your knees and feet. Also, you should avoid using equipment such as elliptical machines or stair steppers, which stress your joints more than your muscles. Walking and running are two great examples of aerobic exercises that can help erectile dysfunction without putting a lot of stress on the body. You should also avoid performing any exercise that causes pain, especially in your hips. If you are in a lot of pain when you exercise, it indicates that you are putting too much stress on your body and should try to rest or stop exercising altogether.
5. Stiff Leg Raises
For this exercise, you will need to find a flat surface about one foot high. You will start by lying on your stomach with your arms at your sides. Then, you should lift one leg straight off the ground and hold that position until the muscle group is completely exhausted. You should continue holding the position for three seconds before lowering the leg down again. You should complete 30 repetitions for each leg for a total of 30 repetitions per workout session. In addition, you should avoid arching your back or moving your body when performing this exercise. Instead, you should focus on using the muscles in your upper leg to lift the leg up and hold it there. This exercise is most effective when it is done very slowly and when it is done with quality repetitions instead of quantity.
6. Bicycle Crunches
This exercise can be done using an exercise bike if you do not have the equipment to do it on a regular stationary bike. To do this exercise, you must set up your bike so that the seat is level. Next, you will need to hook your feet up under the pedal straps to make your feet comfortable for pedaling. Place both hands on top of the handlebars and lean forward until your upper body is flat on the saddle. You will need to raise your elbow towards your knees without allowing your feet to move. Once you have lifted your elbow towards the knees, you will then lower it again. This exercise should be performed until each elbow is raised and lowered about twelve times for a total of twelve repetitions with each set.
These are some of the best exercises to help you with erectile dysfunction. If you have not exercised in a while, you should go to the gym and try these exercises. Remember, it is very important to start out slowly so that you can avoid causing yourself any pain or injury. This will allow you to ensure that your body is ready for the workout.