6 Exercises to Increase Penis Blood Flow

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The whole body needs a proper blood supply to function properly. 

Your penis isn’t an exception. 

Poor blood flow to the genital area harms sexual function and may indirectly contribute to low confidence and self-esteem. 

The good news is that you can improve it with simple lifestyle measures, including exercise. 

Find out more about exercises to increase penis blood flow below.

Erectile dysfunction and blood flow

In order to understand the link between erectile dysfunction (ED) and blood flow, it’s useful to address the basics of erectile function. 

Everything starts with sexual stimulation, after which nerve messages stimulate the penis. The brain sends impulses that, together with local nerves, cause the relaxing of corpora cavernosa (spongy tissues). 

As a result, blood flows to fill in the open spaces. The blood produces engorgement and thereby gives you an erection. Proper blood flow is ensured through the release of nitric oxide, which is a vasodilator (dilates blood vessels).

Since proper erectile function depends on blood flow, problems with circulation can contribute to ED. A decrease in blood flow to the groin affects the quality of erections because the open spaces aren’t filled out correctly. This means the penis isn’t fully engorged, and the erection becomes weak (1).

Can exercise help ED?

Exercise is one of the most important lifestyle measures a man can make to improve erectile function. 

A study from Sexual Medicine found that weekly exercise of 160 minutes for six months can decrease erectile problems in men whose ED results from cardiovascular diseases, metabolic syndrome, hypertension (high blood pressure), obesity, and physical inactivity (2).

The British Journal of Sports Medicine published a study that confirmed exercise interventions and physical activity improve patient-reported ED. Aerobic exercise with moderate-to-vigorous intensity yielded the best results (3).

As you can see, regular exercise benefits men with erectile dysfunction. By increasing activity levels, you can improve your erectile function and overall quality of sex life. 

What causes poor blood flow?

Anything that causes poor blood flow can contribute to erectile dysfunction. Your blood flow may be impaired due to various reasons, including the buildup of plaque, narrowed blood vessels, and blood clots. 

Health problems that contribute to poor blood circulation include:

AtherosclerosisHypertension DiabetesCardiovascular diseasesHigh cholesterolObesityRaynaud’s disease

Is poor blood circulation reversible?

The reversibility of poor blood circulation depends on the cause and severity of the problem. With a proactive approach, you can manage and control these conditions. 

Your blood flow improves, and so does the erectile function. When left unmanaged, these problems worsen and cause bigger complications that further impair your blood flow.

6 exercises to increase penis blood flow 

As you can see, exercise is crucial for healthy blood flow and the successful management of erectile problems. Below, you can find out what exercises to do to increase blood flow to the groin.

1. Kegels 

Kegel exercises are maneuvers that target pelvic floor muscles. These exercises help men improve bladder control, but they have other benefits too. 

Kegels target the bulbocavernosus muscle, which allows the penis to fill with blood and form an erection. Additionally, Kegel exercises work the pubococcygeus muscle. The weakening of this muscle makes it difficult to prevent blood from flowing out of the engorged or erect penis. 

Although Kegel exercises may seem tricky, with a little bit of practice, you can perform them easily. The goal is to target pelvic floor muscles, i.e., the muscle you use to stop urine midstream. 

To perform the exercise, you need to contract the muscle and release it after a few seconds. That’s the basic Kegel exercise. Strive to do it several times a day. Once you get used to it, you can perform more reps or try more challenging Kegels.

2. Aerobic exercises

As seen above, aerobic training yields the best results for men with erectile dysfunction. So, cardio training should be inevitable for men who want to work on this problem. 

The options are endless. Your cardio exercises can include rowing, boxing, running, and cycling. 

Not only can these exercises help with erectile dysfunction and poor blood flow, but they can also tackle all the factors that increase your risk of developing these problems. 

Try to do aerobic exercises and other activities on alternating days. Of course, make sure to have rest days during the week as well.

3. Squats

The squat is one of the most beneficial exercises you can do to increase blood flow to the groin. As a compound exercise, a squat activates different muscle groups such as glutes, quadriceps, hamstrings, groin, calves, and hip flexors. 

This exercise can increase blood flow to the groin and pelvic area. So, make sure to include squats and different variations of this popular exercise into your routine.

To perform the basic squat, you need to:

Stand straight with feet hip-width apartBend the knees and push the hips back as if you’re trying to sit on a chairMake sure thighs are parallel to the groundReturn to the starting position

4. Knee fallouts

Knee fallouts are among the best pilates exercises to increase penis blood flow. Benefits of this maneuver include stronger deep abdominal muscles, improved pelvic floor stability, reduced low back pain, better core strength, and improved blood flow to the genital area.

In order to do this exercise, you should:

Lie on the ground with knees bent and feet flat on the groundPut arms by your sidesExhale and squeeze the pelvic floor musclesSlowly lower one knee to the groundInhale and release the muscles Bend the knee again Repeat the process by lowering and bending a different knee

5. Supine foot raises

Supine foot raises increase the strength of abdominal muscles and pelvic floor muscles. Plus, they’re good for muscles in your legs. 

To do this simple exercise, you should:

Lie on the ground with arms by your sides, knees bent, and feet flat on the floorExhale and engage pelvic floor musclesRaise one foot off the ground making sure it’s extended, i.e., straightInhale and lower the foot onto the ground and bend the kneeRepeat the same process with the other side

6. Pelvic curl

Pelvic curl is a popular Pilates exercise, mainly used to warm up abdominal muscles and the spine. This exercise can lengthen hip flexors, strengthen abs and hamstrings, and improve spinal articulation. Pelvic curls also improve blood flow to the genital area. 

To perform this simple exercise, you need to:

Get into the same starting position as for the previous two exercisesExhale and engage the pelvis by tilting the pelvic region upward (toward your belly button), but make sure you’re pushing the back against the groundPush the heels into the floor and lift the buttocks slowlyAt this point, your body’s weight should be resting on the shouldersTake three breaths and squeeze the pelvic floor muscles and the buttocksSlowly return to the starting position 

This exercise is tricky. Start small and do three to four reps, but aim for ten as you get more practice. 

How can exercise increase blood flow?

Exercise increases blood flow by strengthening blood vessels and your heart. Physical activity dilates blood vessels and thereby allows more blood to flow through. 

When you exercise, the cardiovascular system starts redistributing blood to ensure more of it goes to working muscles rather than other areas such as the digestive system. The vascular shunt mechanism produces the process of redirecting blood flow. 

Basically, exercise dilates blood vessels and strengthens the cardiovascular system, which improves circulation.

How can I increase blood flow to my groin?

In addition to exercises, you may want to adopt other lifestyle adjustments and healthy habits to increase blood flow to the groin area. For instance, you may want to:

Modify eating habits 

Ditch unhealthy foods and focus on healthy eating patterns. A good example is the Mediterranean diet, which is known for its positive influence on cardiovascular health and blood flow (4). 

Also, you may want to increase your intake of Omega-3 fatty acids, citrus fruits, garlic and onions, dark chocolate, chili peppers, nitrate-rich vegetables such as beets and spinach, and turmeric. Avoid sugar-laden foods or products with high sodium and trans fats levels.

Maintain a healthy weight 

Excess weight contributes to poor blood flow and increased risk of cardiovascular diseases and ED. Strive to lose weight and maintain your weight loss. Exercise and a healthy diet can help. 

Quit smoking 

Smoking narrows down the blood vessels and thereby impairs blood flow. Besides quitting smoking, you may also want to reduce or avoid alcohol consumption.

Manage stress 

Unmanaged stress results in narrowing or constricting of your blood vessels. That means blood circulation is poor, and you’re not likely to get a strong erection. 

Be proactive about stress management. Find something that you find relaxing and make it your stress relief routine, e.g., reading, writing, painting, yoga, exercise, medication, etc. 

Conclusion

Erectile function depends on your blood flow. Proper blood flow is responsible for strong erections, whereas impaired circulation contributes to erectile dysfunction. 

Exercises are one of the best ways to increase blood flow to the groin and manage ED. It can also help manage the causes of problems with circulation. 

Besides regular exercise, you also need to modify your lifestyle. Eat a well-balanced diet, manage stress, and quit smoking. All these things can help you improve penile blood flow, erectile function, and so much more.

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