Is it possible to train your penis?
The penis itself consists primarily of erectile tissue, which fills with blood during sexual arousal, leading to an erection. There are repeated claims that certain exercises lead to penis enlargement. However, there is no scientific evidence that this is really the case. A larger penis through exercise is therefore not possible.
However, there are actually some exercises that train the pelvic floor muscles and thus help to improve erectile function. These exercises are known as pelvic floor exercises or Kegel exercises.
If you notice any changes in your erection, see an andrologist or urologist early on!
Improved erection through targeted training
The pelvic floor muscles play an important role in erection. This is because only about two thirds of the penis lies outside the body, one third lies inside the body. This part is surrounded by certain muscles of the pelvic floor. The ischiocavernosus muscle, the bulbospongiosus muscle and the pubococcygeus muscle help to stabilize the penis during erection and maintain an erection. They are also involved in controlling urination as they close the urethra.
If the pelvic floor muscles are weak, this can lead to less blood flow to the penis and therefore a weaker and less persistent erection. Stronger pelvic floor muscles can help to control the blood flow to the penis and thus improve the erection.
The “potency muscles” can be trained like any other muscle and strengthened through targeted exercises. Regular training of the pelvic floor helps to maintain and even improve the erectile function of the penis.
Potency training of the pelvic floor
There are numerous exercises to strengthen the pelvic floor for harder erections and longer stamina.
Pull inwards
Sit upright on a chair. “Pull” your penis, testicles and anus inwards using your pelvic floor muscles. Try to do this without tensing your gluteal muscles. Hold the tension for about 5 seconds before letting go again. Relax briefly and repeat this exercise about 5 – 10 times.
Interrupting the jet
Stand upright. Tense your pelvic floor muscles as if you wanted to stop the stream when urinating. Hold the tension for 5 seconds and then relax for 5 seconds. Repeat this exercise about 5-10 times per session. You should actually perform this exercise on the toilet when urinating by consciously interrupting the urine stream.
Inclined plane
Sit on the floor with your upper body upright and your legs stretched out. Support your arms slightly behind your hips on the left and right. Now lift your hips off the floor until your legs and upper body form a straight plane. Now slowly try to lift one of your legs off the floor and hold it for a few seconds. Then switch and lift the other leg up. Try to stretch each leg 3 – 5 times in the air.
The “bridge”
Lie on your back and place your feet on the floor with your knees slightly bent. Now slowly lift your hips off the floor. Your upper body and thighs should now form a straight line. Hold the tension for 5 seconds before slowly lowering the pelvis again. Relax briefly and repeat the exercise 5 – 10 times
All exercises to strengthen the pelvic floor not only help to achieve a better erection quality, but can also prevent incontinence in men.
Have problems with erections checked
It is important to note that the pelvic floor muscles are only part of the overall picture when it comes to erections. There are many other factors that can influence erectile function, such as blood circulation, the nervous system or hormone production. Potency problems can also have psychological causes.
If you notice any changes in your erection, see an andrologist or urologist as soon as possible!
Erectile dysfunction sometimes occurs as a “harbinger” of cardiovascular disease. Apart from training exercises, a healthy lifestyle not only helps to prevent erection problems but also to stay fit in general.
If you have difficulty achieving or maintaining an erection, consult a specialist. I will also be happy to help you identify the cause and show you suitable treatment options.
