Key Takeaways
Strengthening your pelvic floor = stronger erections and better control.
Kegel exercises for men are essential (and easy to do anywhere).
Planks, bridges, bird dogs, and kettlebell swings are all bedroom-approved.
Exercise improves blood flow to the penis and supports male sexual health.
Pair workouts with Popstar Delay Spray or Volume + Taste Supplement for maximum effect.
Do You Even Lift...Down There?
You’ve sculpted your biceps, tightened your core, and maybe even mastered a squat that could shatter glass. But what about the one body part that truly deserves MVP status in the bedroom? No, we’re not talking about your glutes (though those are nice too). We’re talking about your penis.
Now before you get discouraged, no, your penis isn’t a muscle you can flex like your pecs. But it is affected by muscles you can train. Enter: pelvic floor exercises, circulation-boosting workouts, and a handful of moves that can seriously improve blood flow to your penis and help you get stronger erections naturally.
We’re talking about exercises for stronger erections for men who want to last longer in bed, boost libido naturally, and feel more confident naked. Sound good? Let’s work that weiner.
Why Exercise Matters for Erections
Erections aren’t just about desire. They’re about blood flow, muscle strength, and overall male sexual health. When you increase blood circulation and strengthen the right muscles, you’re setting the stage for harder erections, longer sessions, and yes, better orgasms.
If you’re wondering how to get harder erections or improve sexual performance, the answer isn’t always a pill. Sometimes it’s a plank. Or a pelvic thrust. Or a gloriously sweaty squat session.
Pelvic Floor Power: The Unsung Hero of Bedroom Gains
If there’s one area that deserves the crown in the erection enhancement world, it’s the pelvic floor. Strengthening this muscle group can improve erectile function, ejaculation control, and even make your orgasms more intense.
What Are Pelvic Floor Muscles?
These muscles stretch like a hammock from your pubic bone to your tailbone. When they’re strong, they support your bladder and bowel—and give you the kind of control that can turn good sex into legendary sex.
King of the Castle: Kegel Exercises for Men
If you’ve heard of Kegels, you probably thought they were reserved for postnatal yoga moms. But surprise: male Kegels are one of the best exercises for erectile dysfunction and better orgasms. Seriously.
How to Do Kegels (Like a King)
Identify the muscles by trying to stop your stream mid-pee (just to feel them—not every time).
Once you know the right squeeze, tighten those muscles for 5 seconds.
Relax for 5 seconds.
Repeat 10–15 times.
Aim to do this routine twice a day.
You can do Kegels anywhere—at your desk, in traffic, or mid-season finale of The Last of Us. The benefits of Kegel exercises include improved ejaculation control, stronger erections, and even a boost in confidence. Win-win-win.
Planks: For More Than Just Abs
Yes, planks are great for core strength. But they also happen to be one of the best exercises for erection quality, especially when paired with proper breathing and posture.
How to Plank for Pleasure
Get into a push-up position.
Keep your body in a straight line from head to heels.
Engage your core and pelvic floor muscles.
Hold for 30 seconds to start. Build up to 1–2 minutes.
Bonus: You’ll also look hotter naked. And isn’t that kind of the point?
Bridge the Gap Between Meh and Mind-Blowing
Glute bridges aren’t just for TikTok fitness influencers. They’re a legit way to boost blood flow and strengthen the muscles that help you stay hard and go longer.
How to Do a Bridge
Lie on your back, knees bent.
Feet flat, hip-width apart.
Press through your heels to lift your hips while squeezing your glutes and engaging your pelvic floor.
Hold for 5–10 seconds. Lower slowly. Repeat 15 times.
Do these often and your London Bridge won’t be falling anytime soon.
Bird Dogs: Not a Country Band, but Close
Bird Dogs are surprisingly effective for pelvic stability and core engagement—which supports better control and stronger erections naturally.
How to Bird Dog:
Get on all fours.
Extend your right arm and left leg.
Hold for a few seconds, keeping your core tight.
Switch sides. Repeat 10 times each.
It may feel goofy, but the payoff is serious.
Kettlebell Swings: Strength, Power, and Maybe a New Drag Name
Kettlebell swings are the secret weapon of sexual stamina exercises. They’re dynamic, sweaty, and great for your pelvic floor and cardiovascular health.
How to Do It:
Grab a kettlebell with both hands.
Slight bend in knees, hinge at the hips.
Swing the kettlebell between your legs and up to shoulder height.
Use your hips, not your arms, to generate the motion.
A few sets of this and you’ll be working toward stronger erections naturally and improved overall endurance in and out of the sheets.
Other Exercises That Keep You Rock Solid
These aren’t the only moves in the game. Here are a few honorable mentions to round out your routine:
Reverse lunges (great for glutes and blood flow)
Box jumps (hello testosterone boost!)
Yoga (especially yoga for erectile dysfunction)
Brisk cardio (improves circulation and overall male sexual health)
When to Expect Results
You’re not going to wake up with Thor’s hammer after one workout. Most guys notice changes within a few weeks to a couple months. The key is consistency and targeting the right muscles.
And if you want a little extra help in the pleasure department while you’re working on that fitness game, check out the Popstar Delay Spray or Volume + Taste Supplement for even more fireworks in the bedroom.
Conclusion: Don’t Skip Pelvic Floor Day
Your penis may not be able to curl dumbbells, but it can still reap the rewards of targeted training. From simple Kegels to full-on kettlebell routines, working your pelvic floor and boosting circulation can lead to longer, stronger, more satisfying erections.
So go ahead. Build that below-the-belt strength. Your partner(s)—and your future self—will thank you.
Frequently Asked Questions: Exercises for Stronger Erections and Better Performance
Q: How often should I do these exercises for stringer erections?
A: Aim for at least three to five days a week. Kegels can be done daily.
Q: Can these exercises for stronger erections replace ED medication?
A: For some, yes. For others, they’re a great complement. Talk to your doc if you have concerns.
Q: Are these exercises for stronger erections safe for everyone?
A: Generally yes, but check with a medical provider if you have any existing conditions.
Q: Will these exercises for stringer erections help me last longer in bed?
A: Yes. Many of these are proven exercises to last longer and improve stamina.
Q: What’s the best exercise for erection health?
A: Kegels and any move that strengthens the pelvic floor and improves circulation.
Dr. Brian Steixner
Dr. Brian Steixner is a board-certified urologist and an expert in men’s sexual medicine. He completed his General Surgery and Urology training at The University of Pennsylvania and The Children’s Hospital of Philadelphia, one of the busiest and most comprehensive programs in the nation. During his career, Brian has treated thousands of men with sexual health issues including male factor infertility.
Dr. Joshua Gonzalez
Dr. Joshua Gonzalez is a board-certified urologist who is fellowship-trained in Sexual Medicine and specializes in the management of male and female sexual dysfunctions. He completed his medical education at Columbia University and his urological residency at the Mount Sinai Medical Center. Throughout his career, Dr. Gonzalez has focused on advocating for sexual health and providing improved healthcare to the LGBTQ+ community.
