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!