Nearly 65 percent of men over the age of 35 report 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, which contributes 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.
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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 are the three penis exercises that can help you too:
1. Kegels
Kegel is one of the penis exercises that increases blood flow to all areas of your body. It strengthens your pelvic floor, abdominal, hip and upper leg muscles. It also 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 for one minute when you’re finished. Perform 3 sets, 3 to 4 times a week.
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2. Jelqing
This is an ancient technique to help increase not only length but also weight, thickness, and density for a
