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Types of Exercise & Routines Here are exercise types with examples, how to perform them, and suggested routines. Start slowly and build up. Type What It Targets Sample Routine / How to Do Frequency / Tips Pelvic Floor / Kegel Exercises Strengthening pelvic floor muscles, improving erection control, and better ejaculatory control. - Identify pelvic floor muscles (try stopping urine stream, or tightening muscles used to “stop gas”). <br> - Contract for 3‑5 seconds, then relax for 3‑5 seconds. That's one rep. <br> - Start with 5‑10 reps, then increase to 10‑15 reps per set. <br> - Do sets lying down first, then progressing to sitting, standing. 3 times a day. Results can be seen in several weeks; improvements over months. Consistency is key. Avoid involving abdomen, thighs, or buttocks. Aerobic / Cardiovascular Exercise Improves blood flow, reduces risk factors (weight, hypertension etc.), increases stamina. Brisk walking, jogging, cycling, swimmin...