You may be getting sick of doctors and medical experts constantly saying that exercise is the solution to the world’s medical problems. But the reality is that exercise actually is a beneficial solution that can help with many different conditions, and we could all use a little more of it in our lives.

Scientific research has even shown that exercise can help with erectile dysfunction (ED). This doesn’t mean you need to break out your runners and take on a marathon anytime soon. But it does mean that there are little things you can do at home that could help get you back in the saddle… or in the bedsheets.

Here are 5 exercises that can help with ED that you can try at home.

1. Basic Kegels

No, kegels aren’t just for women. Men can do them, too. A basic kegel exercise can help you get used to locating your pelvic floor muscles and getting them going. Your pelvic floor muscles are responsible for controlling your penis function, so this is key.

Start by working on stopping urination midway and then starting again. This will show you which muscles have to be clenched in order to work your pelvic muscles. Once you’ve mastered that and have a feel for which muscles those are, work on clenching them for three seconds at a time. Do this up to 10 times in a row, up to three times per day.

2. Siddhasana (Meditation Pose)

You may recognize this pose, as it’s a common yoga pose used for meditation. It doesn’t seem like a lot of effort, and for that reason it can be held for a long time. But while it doesn’t seem like a big deal, it’s actually a great way to stretch out your pelvis and stimulate it.

To get into this position, all you have to do is sit down and stretch your legs forward. Then, cross your left leg and put your left foot on the inside of your right thigh. Do the same on the other side, with your right foot crossing over the left ankle. Hold this as long as you can, and make sure you practice breathing while holding the position.

3. Bent Knee Fallouts

This is a simple pilates move that helps your pelvic stability. Lay on your back, with your feet flat on the floor and your knees bent. Keep a little bit of space between your lower back and the floor. Begin by lowering one knee to the side toward the floor as far as you can go. Hold it there and bring it back up, then repeat on the other side. Take a look at this video if you need to see it in motion to get the hang of it.

4. Pelvic Curls

Another pilates move, this is a common way for people to warm up before their exercise. Lay on your back like you did with the bent knee fallouts, with your feet flat on the floor and knees bent, and a small space between your lower back and the floor. This time, tilt your pelvis up toward your belly button, lift your buttocks, and squeeze it. You should end up with your body in a straight line from your knees to your shoulders, with all of your weight resting on your shoulders.

Hold your position there, squeezing your buttocks, and then release and slowly lower yourself back down. Do this multiple times in a set. For more pointers on this move, check out these detailed instructions.

5. Garudasana (Eagle Pose)

The eagle pose is another yoga pose. It seems a little more complicated than the meditation pose, but it could have a great impact on increasing blood flow to your pelvic muscles.

Start by standing up with your knees slightly bent. Balance on one foot and slowly lift up the other. Cross over so that thigh is over the other, and then tuck the foot that’s in the air behind your calf. Essentially, you’re standing on one leg bending one over the other. Cross your arms one over the other across your torso and hold your balance. Try this and hold it on each leg.

Want to Amp up The Process? Try GAINSWave

Exercising is great, but if you want even better results, GAINSWave Treatment is an effective solution. GAINSWave is a non-invasive treatment for ED that uses sound waves to stimulate blood vessel growth in the genitals. That means it gets your blood flow going and pelvic muscles pumping again. Since it’s a low-impact audio frequency, there is no pain and all gain.

If you’re ready to say goodbye to your ED for good, GAINSWave could be your best bet. Talk to your medical professional now to learn more.