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Exercises that Improve Erectile Dysfuntion-Game Plan for Erectile Health Related Links Yoga to Strengthen Erectile Performance Yoga At Your Desk to Release Tension Is Sex a Good Exercise? Foods That Help You Maintain Your Erection Top 10 Vitamins to Improve Your Erections Normal Penis Size Get Lean Diet for Men June 1,2009, last updated April 17, 2014 By Editors, MangoBoss The main cause of erectile dysfunction is blood flow. That's a fact lost in much of the hyped-up literature about sexual aids. Pure and simple, your circulatory system-- arteries, vessels and heart-- control your sexual stamina, the strength and duration of your erection, and significantly affect the overall fitness needed to perform even basic sexual positions. Are there exercises that can specifically improve sexual performance? Do so-called PC muscle exercises work? The surprising answer is yes. Most people have heard by now about the Kegel exercises that improve a woman's vaginal tightness, but few men know that their own sexual performance is greatly enhanced by specific exercises. The Importance of the Core--Ab Workouts The abdominal muscles actually consist of six muscle groups. Together they form your core --the trunk of your body responsible for stabilizing your spine, holding in your internal organs and supporting you during the range of most sexual positions. If they get too weak, you will not be able to sustain the physical vigor needed to complete more than a minimal time having sex. In a nutshell, you need a strong core to thrust and pump. Article continues below Back and Spine The muscles of your back are supported in large part by your abdomen (which is why so many desk-bound men have lower back pain, their abs can't support the back adequately. But you need a strong back also. Your back muscles stabilize your spine during the range of motions performed during sex. Every time you twist, lift her even a little off the horizontal plane or mount a woman from above in the classic missionary position, you are using your back muscles. (Read more about exercises to strengthen your back.) You also are engaging your abs because you are maintaining a classic "plank" move. Pelvic Floor Exercises –Proven to Help Erectile Dysfunction Pelvic floor exercises work to improve erectile dysfunction. Your pelvic floor muscles are what supports your stomach and abdomen contents. These muscles also help to keep you from urinating on yourself or defecating on yourself and they are very active when you're having sexual intercourse. These are the muscles that contract rhythmically during orgasm in both men and women. In men, these muscles are responsible for pushing out your ejaculation. A 2005 study from The Somerset Nuffield Hospital in Taunton, UK examined 55 men who had experienced erectile dysfunction for at least 6 months. Half the men were given pelvic floor exercises to do with biofeedback and lifestyle changes (diet, etc). The second group only followed lifestyle changes. After just 3 months, some of the men showed improvement—they had regained partial erectile function. But the real change came after 6 months of these exercises. After 6 months, 40% of the men who had performed pelvic floor exercises had “ regained normal erectile function”. As for the remaining 60%, 35.5% improved somewhat and 24.5% failed to improve at all. In sum, 75.5% of men who did pelvic floor exercises for 6 months showed partial or full recovery of erectile function. So, It’s clear that pelvic floor exercises can greatly help improve erectile dysfunction in many men. We list pelvic floor exercises, among others, below. The Best Exercises for Improving Blood Flow to the Penis and Pelvic Area 1. Lying Pump This yoga exercise improves blood circulation throughout your pelvis, and helps strengthen your back and core. Lie down and press the small of your back into the floor. Doing this allows you to use your abdominal muscles without straining your lower back. Raise your right leg slowly while breathing in. Keep your back flat on the floor and let the rest of your body remain relaxed. Move your leg very slowly. No quick movements. Hold for 5 breaths. Lower your leg very slowly as you breathe out. Repeat the same exercise on your left side. Then alternate legs, repeating the exercise 5 to 10 times. Sounds easy? It's a killer exercise if you do it right--slowly. Basically, this is a weight lifting exercise. You should do no more than 10 sets on your heavy-lifting days and 5 sets on your light-lifting days. 2. Squats Squats are by far the best thigh and hip exercise bar none. Do them with your back straight. Use a mirror. Squats not only build muscle mass in your thighs and buttocks, which of course make lifting her easier, but as they build muscle, they increase the demand for blood from your heart throughout the day. As a result, your groin receives more of the energy-rich blood you need to maintain an erection. 3. Core Training Here, the basic Six Pack Abs work-out will trim and lay muscle on your core. The key to your core workout is plank, plank, and more plank. Why should the plank be a major part of your core training? Because, as we mentioned above, you basically are doing a plank if you're having sex in the missionary position. There are two type of planks. The easier type is maintaining a plank while resting on your hands. This type of plank engages your shoulders to assist your core muscles in stabilizing your spine throughout the plank hold. The harder type of plank is maintaining the plank while resting on your forearms. This type of plank places maximum demands on your core to stabilize your back throughout the hold. Aim to do a forearm rest plank hod for a minute. Build up to 2 minutes or more per hold. Do 6 holds every day. 4. Cardio Any cardio that is intense and sustaine enough to keep you sweating for an hour will do. Strive for 4-6 times a week. Here is why these exercises increase erectile function. Muscle requires 8 times mire energy to sustain itself than fat. Muscle "demands" energy from the body to sustain itself. That is why you lose weight when you lay on muscle. It becomes a calories-burning machine. Now, when you add muscle to your core, or back or thighs with the 3 exercises above, these areas of yor body will demand more energy from your body. The only way the body has to deliver that energy is by sending blood to the area demanding energy. Your blood cells come packages with the energy they have obtained form the food you've eaten. Blood is the train that delivers the energy where it is needed. When the blood train makes a stop at the abs or the thighs or the back, it also drops off extra blood to the area nearest them--- your groin. Your groin is right at the apex-- above the thighs that squats strengthen, below the core abs and back. As a result, you will find that you maintain a low-grade arousal through-out the day as you become more fit. To be more detailed, an erection occurs when the brain is sexually stimulated and demands blood. The Blood train then delivers blood, engorging your penis and making it bone hard. If your delivery system is broken down --rusty train tracks from too much cholesterol or plaque blocking the flow of blood, you cannot maintain an erection. It is a physical impossibility. That is the reason men who have heart disease often report erectile dysfunction prior to their attacks. In fact, according to one study cited by the Mayo Clinic, 64% of men who have had heart attacks first experience erectile dysfunction. Many experts believe that if you have never been diagnosed with heart disease, you should regard erectile dysfunction as a wake up call. It may be the first sign that you have developed heart disease. The reason stems from your arteries. Eating too much fatty food and not exercising can lead to a stiffening of your arteries. This is the condition called artherosclerosis. If atherosclerosis has made the coronary arteries that carry blood to and from your heart narrow and stiff, chances are that arteries elsewhere have also been clogged, such as those responsible for supplying blood to your penis to create an erection. Atherosclerosis-- clogged and stiff arteries-- can prevent enough blood flow from reaching your heart, legs, brain and penis. When atherosclerosis affects blood flow to your penis, the blood can't sufficiently fill the penis, preventing you from having or sustaining a hard-enough erection. Here's the bottom line. The same factors that raise your risk of developing coronary disease also increase your chances of erectile dysfunction. Because the arteries supplying your penis are smaller than the ones to your heart, symptoms may first show up as erectile dysfunction. It's all about the pipes. Risk factors for cardiovascular disease and can contribute to erectile dysfunction include: Smoking. Smoking cigarettes raises your risk of developing atherosclerosis. If you light up, you are twice as likely to develop erectile dysfunction. Diabetes. Men with Type I or Type II diabetes have more problems getting and maintaining an erection. The reason, again, is mostly because diabetes damages the blood vessels that supply the penis. Obesity. If you are overweight, you are more likely to have erectile dysfunction than men who are fit. High cholesterol. A high level of low-density lipoprotein (LDL, "lousy" or "bad") cholesterol contributes to atherosclerosis which, as we have seen, increases the likelihood of erectile dysfunction. High blood pressure. Over time, high blood pressure damages the lining of your arteries and accelerates the process of atherosclerosis — which can lead to cardiovascular disease and erectile dysfunction. 5. Exercise Your PC Muscle. Exercising the PC muscle (pubococcygeus muscle) that stretches from your pelvis to your tailbone does help in improving sexual performance. This is the same muscle that helps you hold in your urine. These type of exercises where you pretend to "hold your urine" are called Kegel exercises. You should exercise it no more than 10 to 20 sets at a time to avoid strain. 6. Do Pelvic Floor Exercises. As we discussed above, doing pelvic floor exercises has helped 75% of men improve erectile dysfunction and 40% of men regain full erectile function. Again, here you should practice holding in your urine to the count of 10. You should also try to hold in your stomach, pretending as if you are trying to pin your belly button to your back. Try holding in your stomach to the count of 10 once every hour. GamePlan for Erectile Health: 1. Do the Exercises Above that Improve Blood Flow to the Groin Apex. 2. Eat Right. There are foods that help to support erectile performance 3. Add cardio at least 4 times a week. The cardio must be intense and sustained enough to work up a good sweat. 4. Plank it Up. Do planks at least 4 times a week. Want Access to More Articles Like This One?-Register -It's Free and Easy. Our "Members Only" Area Gets First Look at Articles. Related Links: Foods That Strengthen Erectile Performance Normal Penis Size Is Sex a Good Exercise? Bad Bed Habits That Turn Her Off Eating Soy Reduces Sperm Count Whey Versus Creatine -Which One Is Better? Why Asian Men Don't Get As Much Prostate Cancer |
| Strong Abdominal, Thigh and Back Muscles Support the Pelvis and Improve Blood Circulation to the Penis, thereby Improving Sexual Performance |
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