Exercise library

Sixteen exercises in four categories, each with an illustration, step-by-step instructions and concrete sets and reps. All of them can be done at home without equipment. Pick a category or scroll through.

Pelvic floor

5 exercises - the muscles directly involved in erection.

Strength & core

8 exercises - glutes, thighs and deep core.

Circulation

Aerobic loading for vascular function.

Mobility

Releasing the hips and inner thighs.

Pelvic floor Beginner

Slow Kegel exercise

The foundational pelvic floor exercise. The ischiocavernosus and bulbospongiosus muscles generate the pressure that sustains an erection - these are the cornerstone of the research on exercise for erectile dysfunction.

Lie on your back, knees bent, feet flat on the floor, arms relaxed at your sides.
Find the muscle: it is the one you would use to stop the flow of urine or hold back wind. The area between the testicles and the anus should lift.
Contract and lift inwards and upwards for 5 seconds. Keep the glutes, thighs and abdomen relaxed, and do not hold your breath.
Release completely and rest 5 to 10 seconds before the next repetition.

Dosage: 3 sets of 8-12 reps · once or twice a day

Full relaxation matters as much as the contraction. If 5 seconds is still too long, start with 2.

Pelvic floor Beginner

Quick Kegel (flicks)

This targets the fast-twitch fibres of the pelvic floor - the ones that fire when pressure has to be produced suddenly, such as at the peak of an erection or when you cough.

Sit on the front third of a chair, spine upright, feet flat on the floor.
Contract the pelvic floor as fast as you can, for one second.
Release immediately and completely, then pause for 1 to 2 seconds.
Repeat rhythmically, without letting the abdomen or glutes take over.

Dosage: 3 sets of 10-20 fast reps · daily

You can do this anywhere - on the bus, at your desk, while driving. Nobody can see it.

Pelvic floor Advanced

Reverse Kegel (release)

Not every problem comes from a weak muscle: an overly tight pelvic floor can impair erections just as much, and cause pain too. This exercise teaches lengthening and letting go.

Lie on your back with knees bent, or sit comfortably with the pelvis tipped slightly forward.
Breathe in slowly through the nose and let the belly expand.
As you breathe in, imagine the pelvic floor gently opening downwards and outwards. Do not bear down or force it.
On the out-breath do not contract - simply let it return to neutral. Do 6 to 8 slow breaths.

Dosage: 2 sets of 6-8 slow breaths · daily, ideally in the evening

If the perineum feels tight or sore after training, do this instead of Kegels that day.

Pelvic floor Beginner

Diaphragmatic breathing

The diaphragm and the pelvic floor move as one system. Slow belly breathing reduces the sympathetic (“fight or flight”) dominance that directly blocks erection.

Lie on your back with one hand on your chest and the other on your belly.
Breathe in through the nose for 4 seconds so that only the hand on your belly rises.
Hold for 2 seconds, then breathe out through the mouth over 6 seconds.
Continue for 5 minutes at a steady rhythm.

Dosage: 5-10 minutes · daily, ideally before bed

The longer out-breath is the key: the 4-2-6 ratio calms the nervous system fastest.

Pelvic floor Beginner

Pelvic tilt

This links the pelvic floor, the deep abdominal muscles and the glutes, and releases a stiff lower back.

Lie on your back with knees bent; there is a natural arch under your lower back.
On the out-breath, press your lower back gently towards the floor, as if tipping the pubic bone towards your navel.
Hold for 3 to 5 seconds while breathing normally.
On the in-breath, return to neutral.

Dosage: 2-3 sets of 10 reps

Combine it with a slow Kegel: tilt and contract together, then release together.

Strength & core Beginner

Glute bridge

The glutes are the most powerful muscles around the pelvis and work in direct partnership with the pelvic floor. Strong hip extension improves blood flow through the pelvis.

Lie on your back, knees bent, feet hip-width apart, heels close to your buttocks.
Drive through your heels and lift the hips into a straight line with your shoulders and knees.
Squeeze the glutes for 2 seconds at the top - do not over-extend the lower back.
Lower slowly, over about 3 seconds.

Dosage: 3 sets of 12-15 reps · 3 times a week

If your hamstrings cramp, bring your feet slightly closer to your buttocks.

Strength & core Advanced

Single-leg bridge

A harder version of the bridge: one-sided loading that also recruits the stabilisers of the pelvis.

Take up the bridge position, then extend one leg in line with the thigh.
Lift the hips through the supporting heel, keeping the pelvis level - it must not drop to one side.
Hold for 2 seconds at the top, then lower under control.
Do the same number of reps on both sides.

Dosage: 3 sets of 8-10 reps per side

Only move on to this once the standard bridge is clean for 15 reps.

Strength & core Advanced

Hip thrust

The most effective glute exercise there is. A bigger range of motion and more load than the bridge - and it builds the muscle mass that supports testosterone.

Rest your shoulder blades on the edge of a sofa or bench, feet on the floor, knees at 90 degrees.
Keep your chin tucked towards your chest and look forward.
Drive the hips up until torso and thighs form a straight line; squeeze the glutes for 2 seconds.
Lower without letting your seat touch the floor completely.

Dosage: 3-4 sets of 8-12 reps · twice a week

For more load, hold a dumbbell or a water canister across your hips.

Strength & core Beginner

Squat

A compound lower-body exercise: it moves a lot of muscle mass, which improves insulin sensitivity and circulation - both prerequisites for an erection.

Stand slightly wider than hip-width, toes turned out a little.
Push your hips back, then bend the knees as if sitting down onto a chair.
Descend until the thighs are roughly parallel to the floor, keeping the heels down.
Drive back up through the heels and squeeze the glutes at the top.

Dosage: 3 sets of 10-15 reps · 2-3 times a week

Struggling with balance? Squat to a chair, just touch it, and stand back up.

Strength & core Intermediate

Lunge

A single-leg exercise that strengthens and at the same time stretches the hip flexor of the rear leg - the muscle most shortened by desk work.

Stand tall and take a large step forward with one leg.
Lower straight down until both knees are close to 90 degrees; the rear knee almost touches the floor.
Keep the torso upright and the chest open.
Push back up through the front heel, then switch legs.

Dosage: 3 sets of 8-10 reps per leg

If your knee is sensitive, place a folded towel under the rear knee.

Strength & core Beginner

Plank

The deep core and the pelvic floor belong to the same pressure system. Without a stable trunk the pelvic floor cannot work efficiently.

Support yourself on your forearms, elbows under the shoulders, toes on the floor.
Draw the navel in slightly, squeeze the glutes, and make the body one straight line.
The hips must not sag or pike up; the neck stays in line with the spine.
Breathe steadily - do not hold your breath.

Dosage: 3 sets of 20-45 seconds

Twenty seconds with clean form is worth more than two minutes with a sagging back.

Strength & core Beginner

Bird dog

Cross-body stabilisation: it teaches the trunk to work with the hips and releases stiffness in the lower back.

Get on all fours: hands under the shoulders, knees under the hips.
Extend your right arm forward and your left leg back at the same time, to horizontal.
Hold for 3 to 5 seconds - the pelvis must not rotate and the lower back must not sag.
Return under control, then switch sides.

Dosage: 3 sets of 8 reps per side

Imagine a glass of water balanced on your lower back: do not spill it.

Strength & core Intermediate

Wall sit

An isometric hold that targets the endurance fibres and combines well with Kegel repetitions.

Lean your back against a wall and slide down until your knees are at 90 degrees.
Keep the knees above the ankles and the feet flat on the floor.
Hold the position, breathing steadily.
Advanced version: perform 10 slow Kegels during the hold.

Dosage: 3 sets of 20-60 seconds

Burning thighs are normal, sharp knee pain is not - stop if you feel it.

Mobility Beginner

Hip flexor stretch

Eight hours of sitting a day shortens the hip flexors, which tips the pelvis forward and switches the glutes off. This stretch restores a neutral pelvis.

Drop into a half-kneeling position: one knee on the floor, the other foot in front at 90 degrees.
Push the hips gently forward while squeezing the glute on the kneeling side.
Do not arch the lower back - you should feel the stretch at the front of the rear hip.
Hold for 30 seconds, then switch sides.

Dosage: 2 sets of 30 seconds per side · daily

Without squeezing the glute the stretch goes into your lower back instead of the hip.

Mobility Beginner

Butterfly stretch (adductors)

Tight adductors restrict movement and circulation in the pelvis. This classic stretch releases the inner thigh and the tissue around the perineum.

Sit on the floor, bring the soles of your feet together, heels close to your body.
Hold your ankles and lengthen your spine upwards.
Let the knees drop out under their own weight - do not press them down.
Breathe deeply and let them sink a little further on each out-breath.

Dosage: 2-3 sets of 30-45 seconds · daily

Sit on the edge of a folded blanket if your back rounds - it gets easier instantly.

Circulation Beginner

Brisk walking and intervals

Erectile dysfunction is most often vascular in origin. Regular aerobic exercise improves endothelial function and nitric oxide production - exactly what an erection is built on.

Start with 5 minutes of easy walking to warm up.
Switch to 20-24 minutes at a pace where you can still talk but not sing.
Advanced: alternate 1 minute fast with 2 minutes easy, for 8 rounds.
Finish with 5 minutes of cool-down and the hip flexor stretch.

Dosage: 30-40 minutes · 4 times a week (about 160 min/week)

In the research, 160 minutes a week of moderate exercise produced meaningful improvement over 6 months.

How to build your own day

A good daily routine: 1 pelvic floor exercise (for example slow Kegels) + 1-2 strength exercises (bridge, squat or plank) + 1 mobility drill (hip flexor stretch), plus 30 minutes of brisk walking 3-4 times a week. If that is too much, follow the 8-week plan instead, which gives you the order day by day.