Real men exercise for better erection!

Can exercise really give you a stronger erection? Yes, it can!

If you are 50+, you have probably noticed that muscles lose their strength with age. That you can’t lift heavy things, run up the stairs or do push-ups as when you were 20. The muscles in the pelvic floor get weaker too – and this may have consequences for your sex life.

Strong pelvic muscles make it easier to get a firm erection and keep it. They help you control your orgasm and prolong the pleasure for yourself and your partner. And strong muscles also give you better orgasms, make the sensation of  the rhythmic contractions in your pelvis stronger. And who wouldn’t want that?

This is how it works: Imagine the pelvic floor muscles like a hammock that can be tightened and lifted and also relaxed. The hammock has passages for the urethra and the rectum, and for women also the vagina. When the hammock is relaxed and lowered, urine, gas and stools can pass. If you couldn’t control your pelvic floor at all, the hammock would be relaxed all the time. Both the rectum and the bladder would empty themselves without your being able to stop it.

In children and young people, the muscles are strong. But as you get older and the muscles become weaker, you may start to drip a little urine and pass some gas occasionally. You can also get a sudden urge to urinate and may not be able to reach the toilet in time. And it will only get worse if you don’t start strengthening those muscles. As you can imagine, there may be some really awkward situations here…

So how do you do your Kegel exercises?


Squeeze your muscles as if you were trying to stop passing gas

Squeeze as much as you can and count slowly to ten

Relax, count to ten – and squeeze again

Try to do the exercises twice daily and 8-10 times each time.


If you are not sure you are using the right muscles, you can try exercising while lying on your back with your knees flexed. This position makes it easier to feel the muscles contracting.

You can also try to stop the flow while you are urinating. If you can do that, you are using the right muscles.

When you do the Kegels in the right way, you can feel your anus being pulled upward towards the abdomen. Your penis will also move a little when you squeeze. Try not to squeeze the muscles in your abdomen, buttocks or thighs. And remember, muscles only get stronger if you demand something from them that they can’t do! Be prepared that it takes some weeks’ effort before you will notice a change. And then, look forward to an even better sex life!

Pelvic floor exercises? Isn’t that something for women…?

38312465_sWomen usually hear about pelvic floor exercises after a delivery. They are told that it’s a good thing to do to get in shape again and prevent leakage of urine in the future. But do you know how important those exercises are to your sex life?

The purpose of the exercises is to strengthen the muscles in the pelvic floor. They are shaped a little like a hammock and support your pelvic organs – bladder, uterus, bowel and vagina. In women, the vagina, the urethra and the rectum pass through the muscle. When the muscle contracts, those passages are closed and the pelvic organs lifted a little. A strong pelvic floor muscle gives you control when you urinate and pass gas. It also lets your vagina squeeze the penis during intercourse.

If you pelvic floor muscles are weak, your pelvic organs can begin to descend and bulge into the vagina, and you lose control af urine, gas and eventually stools. It’s embarrassing, and it can really hamper your sex life. Most people are repelled by the thought of passing urine or stools when they have sex – just being scared that it might happen destroys the pleasure. A lax pelvic floor also makes it more difficult to feel the penis during intercourse, and women with a weak pelvic floor are generally not very happy with their sex life.

So start exercising! Even if you haven’t done it in many years, it’s not too late to start.

How to do it? Imagine that you want to stop yourself from passing gas and squeeze the muscle around your anus as much as you can. When you do this, the rest of the pelvic floor muscle contracts too. Hold the contraction for five seconds. Relax for five seconds – and squeeze again. Do it 10 times in a row. You should do it every day or at least three times a week. And you know, muscles only get stronger when you force them to do a little more than they actually can, so put as much effort as you can in it. If you are not sure if you’re doing it right, you can put a finger in your vagina and feel the contraction of the muscles. You can also squeeze your partner’s penis during sex and if you’re doing it right, he will feel it.

What can you expect to get out of this exercise program? Only good things! Stronger muscles around your genitals means better blood circulation and sensitivity. It can help to moisten your vagina and give you more pleasure during sex. And, as a bonus, you will get better control over your bladder and bowel. So get going, and have fun!