When it comes to strengthening the muscles responsible for erections, unlike a comfortable penis extender, you might like to consider trying some pelvic floor (harder erection) exercises that can make your erections stronger and improve your overall endurance in the sack.
Kegels, clamshells and planks for example alongside a proper nutrition, regular exercise and managing stress levels all help contribute to improving your overall sexual health and longevity.
10 Harder Erection Exercises
The first of these harder erection exercises is the well known Kegel, an exercise which involves squeezing and releasing the muscles around the penis and rear.
It helps to strengthen the pelvic floor and improve bladder control.
How to Kegel
Kegel exercises are a simple but effective way to strengthen your pelvic floor muscles.
- Identify your pelvic floor muscles.
These are the muscles that you use to stop urination midstream or to prevent passing gas.
You can also imagine that you are trying to lift a wight with your penis.
- Once you have identified your pelvic floor muscles, get comfortable in a seated, standing, or lying down position.
- Tighten your muscles by squeezing as if you are stopping the flow of urine.
- Hold the contraction for 5 seconds and then release it for another 5 seconds.
Aim for 10-15 contractions per session.
- Gradually increase the length of time for each contraction to 10 seconds.
Repeat 10-15 times, three times a day.
- Identify your pelvic floor muscles.
Note: Avoid tensing your thigh, buttock or abdominal muscles during the process.
2. Bridge pose
The bridge pose involves lying on your back, bending your knees and lifting your hips towards the ceiling.
It helps firm the glutes and pelvic floor muscles.
How to Bridge Pose
- Lay on your back with your arms resting by your sides with your palms facing down.
- Bend your knees and place your feet hip-width apart on the floor, close to your buttocks.
- Inhale and press your feet and arms firmly onto the floor while lifting your hips up towards the ceiling.
Your thighs should be parallel to the floor, and your knees should be directly over your ankles.
- Hold your hands together beneath your pelvic area, and extend your arms out so they are adjacent to your shoulders.
- Keep your chin tucked slightly towards your chest to lengthen the back of your neck.
You can also place a folded blanket under your shoulders for additional support.
- Breath in deeply and try to maintain the pose for 30 seconds to 1 minute.
To release, exhale and gently lower your spine back onto the ground, vertebra by vertebra.
- Repeat as desired.
Squats help to reinforce the entire pelvic floor by engaging the core and hip muscles.
This third of these harder erection exercises can be carried with or without free weights.
How to Squat
- Stand with your feet shoulder – width apart, toes pointing forward, and your arms to your side.
- Practice slowly.
If you are new to squatting, it is important to begin slowly.
Start with a few repetitions and gradually increase as you feel comfortable.
- Engage your pelvic floor – as you squat down, engage your pelvic floor muscles.
This involves contracting the muscles that surround and support your bladder, uterus, and rectum.
Imagine you are desperately trying to stop yourself from peeing.
- Keep your back straight – it is important to keep your back straight while squatting. This will help to prevent any injury and ensure that you are using the correct muscles.
- Breathe – remember to breathe as you squat.
Inhale as you lower your body and exhale as you stand up.
- Use your gluteal muscles – as you stand up, focus on using your gluteal muscles to push your body up.
- Practice regularly – consistency is key, try to practice squatting exercises on a regular basis, gradually increasing the number of repetitions you do each time.
4. Reverse crunches
The reverse crunch involves lying on your back, lifting your hips towards the sky and then lowering them back down.
This helps to buttress the lower abdominal and pelvic floor muscles, making it the most fundamental of these harder erection exercises.
How to Reverse Crunch
- Lie on your back on an exercise mat or the floor, with your knees bent and your feet flat on the ground, with your hands behind your head, and your elbows pointing out at 90 degrees.
- Pull your abs in towards your spine to engage your core muscles.
This will help to support your lower back during the exercise.
- Lift both legs off the ground and bring your knees inwards towards your chest.
Keep your feet together, and make sure that your lower back stays in contact with the mat or floor.
- Once your knees are close to your chest, contract your abdominal muscles to lift your hips off the floor.
Lift your hips as high as you can while keeping your legs bent.
- Slowly lower your hips back down to the starting position, and then repeat the movement for your desired number of reps.
Remember to keep your abs engaged and your lower back in contact with the mat or floor throughout the exercise.
5. Yoga pelvic floor exercise
Specific yoga poses can help to strengthen your pelvic floor muscles and are a great exercise for harder erections, specifically the goddess pose or warrior lunge pose.
It is important to consult with a healthcare professional before starting any new exercise regimens or if you are experiencing pelvic floor issues.
How to Practice Yoga Pelvic Floor Exercise
- Find a comfortable seated position – sit comfortably in a cross-legged position with your spine straight.
- Engage your pelvic floor muscles – visualize the muscles in your pelvic floor (the area between your pubic bone and tailbone) and gently engage them.
Imagine lifting them up towards your abdomen.
- Breathe in deeply and slowly – take a deep breath in through your nose and exhale slowly through your mouth.
As you exhale, contract your pelvic floor muscles further.
- Hold the contraction for a few seconds – hold the contraction for a few seconds, making sure not to hold your breath.
Then relax and release the muscles.
- Repeat the exercise – repeat this exercise for several breaths or as long as feels comfortable.
Gradually increase the length of time that you hold the contraction, but be sure not to overdo it.
Aim for 10-15 contractions per session, and perform the exercise a few times per week to help strengthen and tone your pelvic floor muscles.
Lying on your side with your knees bent, open and close your knees like a clamshell.
How to Clamshell
- Lie on your side on a yoga mat with your legs slightly bent, keeping your feet together and your heels touching.
- Place your hand on your hip to support your body and lift your top knee to create a 90-degree angle with your hip.
- Keeping your feet together, lift your top knee up towards the ceiling while keeping your heels touching each other.
- Slowly lower your knee back down to the starting position.
- Repeat the movement for a desired number of reps before switching sides.
7. Pelvic tilts
Lay down on your back with your knees bent, gently rocking your pelvis forward and backward.
How to do pelvic tilts
- Lay down with your knees bent and your feet flat on the ground.
- Use your abdominal muscles by clenching in your abdomen towards your spine.
This helps to create stability in your core.
- Inhale deeply and as you exhale, tilt your pelvis towards your belly button.
This involves pressing your lower back into the ground and lengthening your tailbone away from your hips.
- Hold this position for a few seconds, focusing on the sensations in your lower back and hip area.
- Release the tilt and return to the starting position.
Repeat this movement for 10-15 reps, gradually increasing the number of reps and the duration of the hold over time.
8. Bird dog
Get on all fours and extend one arm and opposite leg, engaging your core and pelvic floor – a sure fire addition to these harder erection exercises.
How to Perform Bird Dog Exercise
- Begin by laying in the plank position, with your hands beneath your shoulders and your feet a hip-width apart.
- Keeping your core engaged, lift your right arm and left leg off the ground simultaneously.
Your lifted limbs should be straight and parallel to the ground, and your back should remain flat.
- Hold this position for a few seconds, then slowly lower your arm and leg back down to the ground.
- Repeat the same movement on the other side, raising your left arm and right leg off the ground.
- Continue alternating 10-15 repetitions on each side, focus on keeping your core engaged and your back flat throughout the exercise.
Finally, slowly increase the number of repetitions or duration of the hold as you become stronger.
The penultimate of these harder erection exercises is the plank, which involves holding a straight arm plank or a forearm plank and engaging your pelvic floor muscles.
How to Plank
- Start in a plank position – get down on your hands and knees.
Be sure your hands are directly beneath your shoulders and your knees beneath your hips.
- Extend your legs – so your body is in a balanced straight line.
Make sure your hips are level and your core is engaged.
- Keep your gaze forward – look forward to keep your neck and spine in a neutral position.
- Hold the position – keep your body in a straight line and hold the position for a set amount of time, starting with 10-15 seconds and building up over time.
- Lower yourself to the ground – lower your hips and come down to your knees to release the pose.
Alternatively, you can transition into a different exercise, such as the plank as outlined.
Note: Deadlifts can put pressure on your pelvic floor muscles, which can result in pelvic floor dysfunction or urinary incontinence, therefore it’s important to properly strengthen your pelvic floor muscles before any kind of deadlifting.
Always consult a professional if in doubt.
Standing with your feet hip-width apart, bending forward with a straight back to lift a weight from the ground, is the final step in creating longer, stronger erections.
How to Pelvic Floor Deadlift
- Set up your stance and grip – stand with your feet hip-width apart, with the barbell on the floor between your feet. Grip the bar with your hands slightly wider than shoulder-width apart, with your palms facing down.
- Brace your core and engage your muscles.
Tighten your abs and lower back muscles.
Keep your chest up and your shoulders pulled back.
- Lift the barbell off the ground.
Push your feet into the floor and raise the bar with your legs.
Lift the barbell straight up, keeping it as close to your body as possible.
- Lower the barbell back down.
Lower the bar down in a controlled manner, keeping it close to your body.
Try not to arch your back or round your shoulders as this can be detrimental to the routine.
- Repeat cautiously for your desired number of repetitions.
The deadlift is a compound exercise that works multiple muscle groups, so start with a weight that’s challenging but manageable.
Overtime, increase the weight as your pelvic floor muscles get stronger and you feel more comfortable with this routine.
With brief but daily application, these 10 pelvic floor routines AKA “harder erection exercises” will noticeably improve your strength under the sheets in the long run.
There’re also natural pills and pumps to get the blood flowing if maintaining a good erect stretch is proving difficult for some reason.
Try the penis help page.