Erectile dysfunction affects around 1 in 4 men in the United States. While medication is often the first solution people reach for, research suggests there's another approach worth considering: pelvic floor exercises.

One study found that after three months of pelvic floor training, 40% of participants regained normal erectile function. By six months, another 35.5% showed significant improvement.

With results like that, it seems worth exploring. We spoke with yoga instructor David Turner from Yoga-Go and Dr. Sophie Dix from MedExpress to understand how these exercises work and why they can be effective.

Why Pelvic Floor Exercises Matter for Men

When people hear "pelvic floor exercises," they often think of postpartum recovery for women. But men have pelvic floor muscles too, and strengthening them can have real benefits.

"While pelvic floor exercises are often associated with postpartum recovery in women, they can also provide significant benefits for men," Dr. Dix explains. "This includes improved bladder control, core stability, and, importantly, a reduction in erectile dysfunction symptoms."

How Do They Help with Erectile Dysfunction?

Erectile dysfunction can stem from various factors: physical, psychological, or both, including high blood pressure, stress, anxiety, and certain medical conditions. It also becomes more common with age.

"Kegel exercises, more widely known as pelvic floor exercises, help strengthen the muscles that support the bladder, bowel, and genital area," Turner says. 

"For men, targeting these muscles can improve blood flow and support the penis in obtaining and maintaining an erection, while also supporting overall core stability."

In other words, stronger pelvic floor muscles mean better control and improved function.

Three Pelvic Floor Exercises to Get Started

Pelvic floor exercises are specifically designed to support the group of muscles that support your bladder, bowel and other organs. To find your pelvic floor muscles, try imagining that you are stopping the flow of urine or gas. You should feel the muscles lifting upward and inward. Then, gently release. 

Once you’re ready, here are three exercises to get started: 

Kegel Contractions (Basic Pelvic Floor Squeeze)

How to do it:

• Lie on your back with your knees bent and pointing upward, hands at your sides

• Squeeze your pelvic floor muscles and hold for 3-5 seconds, then relax for five seconds

• Next, squeeze the muscles around your anus, hold for five seconds, and release

Reps: 10-15 squeezes, 2-3 times per day

Expert tip: "This exercise can be easily performed a couple of times a day, either in the morning or at night. It's also a great way to slow down, take a couple of deep breaths, and release tension. If you're struggling with the idea of squeezing your muscles, try to focus on drawing your penis inward towards your body."

Bridge with Pelvic Floor Engagement

How to do it:

• Lie on your back with knees bent and feet flat on the floor, hip-width apart. Arms at your sides, palms down

• Slowly lift your hips toward the ceiling while squeezing your pelvic floor muscles

• Hold for 3-5 seconds, then gently lower your hips and relax

Reps: 10-12 lifts, 2-3 sets per day

Expert tip: "When lifting your hips, imagine your pelvis is a bowl of water you don't want to spill—keep it steady and controlled. Engaging your pelvic floor while performing gentle movements can help improve both your strength and stability."

Squats with Pelvic Floor Activation

How to do it:

• Stand with feet shoulder-width apart, arms extended in front for balance

• Lower into a squat and contract your pelvic floor muscles as you do. Keep your chest lifted

• Hold for 2-3 seconds while keeping the pelvic floor engaged, then slowly return to standing and relax

Reps: 10-12 squats, 1-2 sets per day

Expert tip:  "Focus on breathing evenly throughout the squat. Activating your pelvic floor during a functional movement like this can train your body to engage those muscles naturally during daily activities."

The Bigger Picture

Pelvic floor exercises aren't a miracle cure, but they can be part of an effective approach to improving erectile function, especially when combined with regular physical activity and a balanced diet.

"Strengthening your pelvic floor should be seen as part of a holistic approach to men's health rather than a substitute for medical advice or treatment," Dr. Dix notes. "It's important to remember that erectile dysfunction can sometimes be a sign of underlying health issues, so if you're experiencing ongoing symptoms, speak with your doctor."

The takeaway? 

These exercises are simple, require no equipment, and have real research backing them up. They're worth adding to your routine, whether you're dealing with ED or just want to support long-term health.