Nearly 65 percent of men over the age of 35 report of dealing with some type of erectile dysfunction at one time in their life or another. Also, many men suffer from low testosterone, or Low – T, that contribute to lackluster results in the bedroom. But just like any other muscle, the penis can be trained to be stronger and perform better.

A new review in the journal Urology found that strengthening a man’s pelvic floor—the muscles that surround the base of your penis and form a shelf across the bottom of your pelvis—can help diminish erectile dysfunction and premature ejaculation. How so? When you get hard, your pelvic muscles keep blood in your shaft. This helps to enhance and maintain your rigidity, says urological surgeon Andrew Siegel, M.D., the study’s author and creator of pelvic floor exercise DVD Private Gym. And for premature ejaculators, squeezing those muscles can delay your orgasm. The stronger these muscles, the better the effect, Dr. Siegel says.

In fact, in one study 75 percent of men improved erectile function after doing Kegels. In another study, Italian researchers found that 61 percent of men were cured of premature ejaculation through rehabilitation of the pelvic floor muscles!

So what are you waiting for? Here’s the three exercises that can help you too.

1. Kegels – Kegel exercises increases blood flow to all areas of your body. It strengthens your pelvic floor, abdominal, hip and upper leg muscles. As well, it strengthens your lymphatic system to help remove toxins from your cells. This helps you feel less lethargic and have more energy for sex.

Begin by squeezing the muscles you would use to stop the stream of urine and hold the contraction for 1 to 2 seconds (concentrate on only using your pelvic muscles, and not your glutes, thigh, or hip muscles). Release. Repeat 30 times, resting one minute when you’re finished. Perform 3 sets, 3 to 4 times a week.

2.Jelqing – an ancient technique to help increase not only length but also weight, thickness and density for a proportionally enlarged member. Jelqing forces blood into the penis forcing spaces to grow to hold more blood.

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In standard jelqing, blood is forced into the penis shaft as you trap it in to expand the blood vessels using your hand. During the first few weeks using your forefinger and thumb to create an “O”, you grip your penis tightly at the base to milk your penis (similar to milking a cow) to force blood to the tip. Each motion from the base to the tip should last 3 seconds.

Cover your penis in lubricant (never use soap). Keep a lubricant jar handy; you may constantly need to reapply.
Squeeze the base of your penis shaft using your thumb and forefinger, pulling downward to the base. Stroke repeatedly, alternating hands, each stroke lasting 3 seconds until your penis is semi-erect (not fully erect).
Grip tightly at the base of your semi-erect penis using your left thumb and forefinger.
Gently but firmly pull your penis from the base to the head while maintaining semi-erection, stretching it out downward. Each stroke must be from base to head. The head would swell as blood rushes to it.
Switch to your right hand. Repeat the “milking” strokes, again from base to head covering the entire penis except the topmost part of the head.

3. Brain Exercises – yes, that’s right, the brain. The mind is one of those things that…

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