Exercises to improve sexual performance

Impotence affects many men and significantly reduces sexual efficiency. The causes of this disorder can be multiple and derive from an inappropriate lifestyle, an excess of stress, or the mental sphere. In such a situation, what a man wants is to be able to restore a solid and lasting erection. Among the various ways to do this, we find some exercises that can prove to be highly effective.

Therefore, if he suffers from problems in the bedroom and you want to rekindle the desire, look at the exercises suggested below to restore sexual efficiency and increase libido. They have all been tested and work!

The most effective exercise against impotence

  • Perineal gymnastics can be done at home; it is not complicated and takes little time.
  • The secret is consistency—it doesn't take just once to be successful.
  • Here are some of the most effective methods to get you back in the game!

The pelvic floor muscles, also known as Kegel muscles, are of great importance in terms of sexual sensations and in eliminating the risk of certain diseases (including, for example, urinary incontinence) or facilitating childbirth. This is why Kegel exercises are recommended for both genders.

Where are they located? The best way to identify them is to stop the flow of urine temporarily—the muscles you feel pulling are the pelvic bones.


How do we keep them trained?

  • Lie on your back or straddle it.
  • Stretch your pelvic muscles for 5 seconds.
  • After a short rest, repeat the operation.
  • Do five repetitions during the first week, 2-3 times daily.

Then gradually increase the number of repetitions up to 15. Of course, you can also extend the period of muscle tension-it all depends on your skills and the results obtained.

Kegel exercises are simple and very effective—they are suitable for the duration and strength of the erection, plus they allow you to control ejaculation. This affects the course of the intercourse and the intensity of the orgasm.


This thesis also confirmed that strength training could positively affect sexual potency.

Weight lifting, training with dumbbells, and even simple squats allow you to increase the production of testosterone, which, as is well known, has a fundamental influence on libido and the functions of the sexual organs.

In addition, physical exertion and anaerobic exercises stimulate blood circulation by dilating the vessels, thus improving blood flow to the penis. It will be much easier to get a solid and lasting erection.

Obviously, in both the cases of aerobic and anaerobic training, the results will not be visible after just one month-it will take a little longer. In any case, the effort will not be in vain! Significantly since it will positively affect other aspects of your life as well.

Dr Castiglione and the personal trainer, Jesse Oviedo, have developed a series of exercises and training courses to increase erectile function. These exercises are based on increasing the vascularity of the pelvis and legs. Combined with a series of aerobic and anaerobic workouts, a regular diet, and protein supplements, these exercises will increase penile stiffness and sexual performance.

As seen from the image, the vascularisation of the penis derives from the internal iliac. The internal iliac artery derives from the common iliac artery. The common iliac artery, passing through the small pelvis, transforms into the external iliac and then into the femoral artery that supplies the legs. Exercises aimed at improving the muscles of the legs and that of the buttocks will change the blood flow of the common iliac artery and consequently improve the blood supply of f the penis through the internal iliac artery.