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Kegel Exercises for Men Help Erectile Difficulty

Jan 31, 2024 ● By Jerry Garcia, PA-C, and Rishard Lekkas, ND

Kegel exercises are commonly recommended for both erectile dysfunction (ED) and premature ejaculation (PE), as they can help strengthen the muscles in the pelvic area including those that surround and support the genital area. When performed regularly, Kegels can improve blood flow to the penis and help in achieving and maintaining an erection.  

According to a 2022 article, titled “Best Kegel Exercises for Erectile Dysfunction and Premature Ejaculation,” doctors are convinced sexual health is correlated to overall health. The article cites a study that showed that 44 percent of men suffering from ED at the time of the study experienced it because of health complications like diabetes and high blood pressure.

Fortunately, there are more than 30 separate Kegel exercises that can strengthen the core and pelvic area. The article provides a guide to various Kegel exercise techniques.

To perform Kegel exercises, follow these steps: 

1. Select a position: on the floor or bed on your back, on your side or seated in a chair. 

2. Identify the pelvic floor muscles: Squeeze your anus muscles like you are attempting to stop a bowel movement.

3. Contract the muscles: Hold for a few seconds. Be careful not to flex other muscles such as those in your abdomen, buttocks or thighs.  

4. Relax the muscles: After holding the contraction, release and relax the muscles for about five seconds. 

5. Repeat the exercise 10 times in a row. Aim to do at least three sets of 10 repetitions each day.

Kegels are one aspect of maintaining and improving sexual health. They should be supplemented with other lifestyle changes such as maintaining a healthy weight, exercising regularly and managing any underlying health conditions. 

Expect improvements in sexual function after four to six weeks. It’s always best to consult with one’s healthcare provider if one has any concerns or questions about Kegels or their potential benefits.

Jerry Garcia and Rishard Lekkas are on staff at the Chicago Male Clinic (CMC), located at 4801 W. Peterson Ave., Ste. 506, Chicago.  For more information or to make an appointment, call 773-414-9900 or visit Also search on YouTube to find and view instructional videos by professional Kegel practitioners.