Pelvic Floor Exercises for Better Ejaculation and Fertility

The Tip

Strengthening your pelvic floor muscles can improve ejaculation quality and potentially enhance fertility by ensuring proper semen expulsion. Follow these evidence-based exercises:

Basic Kegel Exercise:

• Identify your pelvic floor muscles (the ones you use to stop urination mid-stream)
• Contract these muscles for 5 seconds, then relax for 5 seconds
• Start with 10 repetitions, 3 times daily
• Gradually increase to holding for 10 seconds with 10-second rest periods
• Work up to 3 sets of 15 repetitions daily

Advanced Techniques:

• Quick flicks: Rapidly contract and release the muscles 10-15 times in succession
• Elevator: Imagine your pelvic floor as an elevator, gradually contracting to different "floors" and then slowly releasing
• Functional integration: Practice engaging your pelvic floor during everyday activities like standing, walking, and lifting

For best results, maintain proper form by avoiding tensing your abdomen, buttocks, or thigh muscles during these exercises.

Why It Works

The pelvic floor muscles play a crucial role in ejaculation by providing the contractile force needed to expel semen effectively. Research has shown that men with stronger pelvic floor muscles typically experience more forceful ejaculation and better semen expulsion.

A study published in the British Journal of Urology International demonstrated that men who followed a pelvic floor exercise program for 3 months showed significant improvements in ejaculatory force and control. Another study found correlations between pelvic floor strength and semen parameters, suggesting that optimal muscle function may contribute to better sperm delivery during intercourse.

These exercises also improve blood flow to the genital region, which supports overall reproductive health and function. The increased circulation may help deliver nutrients needed for optimal sperm production and maturation.

Quick Implementation

• Set three daily reminders on your phone to complete a set of Kegel exercises
• Practice identifying and isolating your pelvic floor muscles while sitting at your desk
• Incorporate pelvic floor contractions into your existing exercise routine
• Track your progress using a habit-tracking app to ensure consistency