Frequently asked questions

Pelvic floor training has been tested in several clinical studies on erectile dysfunction. In one well-known British trial, a substantial proportion of participants normalised or meaningfully improved their erectile function within 3 to 6 months, using pelvic floor exercises and lifestyle advice alone. The effect of aerobic exercise has been confirmed by several meta-analyses. This is not a miracle cure and it does not help with every cause - but it is an intervention with no side effects.

In most studies the first noticeable changes appeared after 4 to 6 weeks, and meaningful improvement took 8 to 12 weeks. The muscle behaves like any other: it needs time and consistency.

It is the area between the testicles and the anus. Three checks: (1) while urinating - once only, as a test - you can stop the flow; (2) standing in front of a mirror, the base of the penis lifts slightly and the testicles rise; (3) with your fingers on the perineum you can feel it tighten. If the glutes, thighs or abdomen contract at the same time, you have not isolated it yet.

Yes, you can. The pelvic floor gets tired too, and an overly tight muscle causes just as many problems as a weak one - including perineal pain and difficulty urinating. Two or three sets a day is plenty, and there must always be full relaxation between them. If the perineum aches or feels tight, add reverse Kegels and a rest day.

Yes. Medication treats the symptom; exercise and lifestyle target the cause. The two do not exclude each other - in several studies the combination produced the best results, and some men were able to reduce their dose over time. Changing a dose is always a medical decision.

Yes. The programme starts at beginner level and every exercise has an easier variant. Age is not a barrier: in older men the gap between moving and not moving is often even larger. If you have cardiovascular disease, talk to your doctor about safe exertion first.

A Kegel contracts and lifts the pelvic floor - that builds strength. A reverse Kegel releases and lengthens it - that relaxes. If you hold tension in your perineum all day (common with desk work and stress), the release matters more. Ideally your routine contains both.

It matters a lot. If morning erections or erections during masturbation are intact but they fail with a partner, that points towards a psychological or anxiety-related cause. If those are gone too, it suggests a physical cause - vascular, hormonal or neurological - and needs medical investigation.

The exercise itself is good for you. The problem is the narrow, nosed saddle pressing on the perineum: on long, regular rides it can cause numbness and temporary problems. With a wide or noseless saddle, correct setup and standing up regularly, the risk is minimal.

No. Every exercise can be done freestanding, with a mat at most. No supplement is needed, and regulators have found undeclared pharmaceutical ingredients in some “potency boosters” sold online - those are dangerous.

Kegel exercises can be done invisibly while seated: at work, in the car, while waiting. The strength work happens at home on a mat or outdoors. For the cardio you only need a pair of shoes.

Then you definitely need to see a doctor, if you have not already. Some causes cannot be addressed by exercise: hormonal disorders, significant atherosclerosis, nerve damage, Peyronie's disease or medication side effects. These can be investigated and treated - and the exercises remain useful alongside.

After prostate surgery, pelvic floor training is a well-established rehabilitation tool - but the timing and the load must be agreed with your surgeon or physiotherapist. With chronic pelvic pain (prostatitis-like symptoms), classic Kegels can make things worse: there, relaxation work and guidance from a specialist physiotherapist come first.

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