Top 5 Pelvic Floor Exercises Pics – Exercise of Erectile Dysfunction

 

As men get older, many of them experience erectile dysfunction (ED), a condition that affects a considerable number of males in the United States. Studies have shown that ED can be observed in anywhere from 18% to 47% of men, and it tends to be more common among men above 40 years old.

ED, characterized by the inability to maintain an erection, can be caused by various factors. Physical problems like heart disease, diabetes, obesity, and low testosterone can all contribute to ED. On top of that, psychological factors like disorders, issues with blood flow, hormone imbalances, and nerve injuries can also be involved.

Fortunately, there are options beyond medication like Viagra for treating ED. A study conducted by the University of the West in the United Kingdom found that pelvic exercises helped 40% of men with ED regain normal penile function, leading to a significant improvement of 33.5% in penile function. Another study also indicated the potential benefits of pelvic floor exercises in the treatment of ED.

Top Pelvic Floor Exercises for Men

Bent Leg Kickback

How to do Bent Leg Kickback:

– Begin by positioning yourself with parallel hips and a straight spine.

– Bend one leg at a 90-degree angle while extending the other leg behind you.

– Engage your core, exhale, and press the bent leg back while squeezing your abdominal muscles.

Bicycle Crunches

 

How to do Bicycle Crunches:

– Lie on the floor with your spine parallel to the ground and slightly raised hips.

– Bend one leg at a 90-degree angle and keep the other leg straight and extended in front of you.

– Alternate bringing one knee up toward your chest while simultaneously stretching the opposite leg straight behind you. Engage your core throughout the exercise.

Floor Hip Thrust

How to do Hip Thrust:

– Lie on your back and lift your hips toward the ceiling, keeping them parallel to the floor.

– Squeeze your glutes and keep your legs bent at a 90-degree angle while pressing your heels into the floor.

– Hold at the top of the thrust for a few seconds before slowly lowering yourself back down. Stretch your legs as much as possible for maximum benefit.

Kneeling Hip thrust 

How to do Kneeling Hip thrust:

– Push your hips upward while keeping your legs bent and parallel to the floor.

– Squeeze your glutes, press your heels into the ground, and stretch your leg muscles.

– Engage your core and keep your knees bent to maintain balance during the exercise.

Frog Hip thrust 

How to do Frog Hip thrust:

– Push your hips upward, keeping them parallel to the ceiling and floor.

– Squeeze your glutes and maintain a 90-degree bend in your legs, pressing your heels into the ground.

– Slowly stretch one leg out until it is parallel to the floor while keeping the knee bent.

– Maintain proper form and technique to maximize the effectiveness of Frog Hip Thrusts.

Lying Leg Raise

How to do Lying Leg Raise:

– Lie on your back and raise your legs toward the ceiling, focusing on stretching them out.

– Keep your knees bent and close together throughout the exercise.

– Concentrate on stretching your legs as much as possible while keeping them parallel to the floor.

– Repeat the movement 10 times, ensuring proper form and technique.

Plank Knee to Elbow

How to do Plank Knee to Elbow:

– Lie face down on the ground, supporting your upper body with your toes and elbows.

– Alternate bringing one leg up toward the opposite elbow, stretching the core muscles in your back and pelvic floor.

– This exercise is beneficial for improving strength, balance, flexibility, and toning hard-to-reach areas of the body.