Though this subject used to be taboo, it is now a very widely discussed topic. Men have always suffered from erectile dysfunction, but in the past it was always viewed as a sign of weakness or impotence in all areas. Thankfully, through our evolving as a society this is now not the case. Today there are a plethora of options for men who suffer from erectile dysfunction as well as those who simply would like to have bigger, stronger, fuller erections. 

Step 1

Look into prescription medications or generic equivalents. Today’s medicine is well equipped to deal with the issues of erectile dysfunction. If you’ve been unable to achieve or maintain a solid erection during intercourse, there are many safe drugs that can help with your problem. Viagra is perhaps the most well known of all the drugs. It should be taken 30 minutes prior to sexual activity and will cause the penis to become erect for the duration of the sex. For those men who don’t want to feel like they have to plan all their sex, Cialis allows one to take a pill at least 30 minutes before sex, but lasts 72 hours leaving the patient feeling prepared and not having to worry about taking the pill so often. Please discuss all the options with your doctor to determine which is right for you.

Step 2

Try topical creams. If you don’t feel like going the prescription drug route, there are creams out there that can help you accomplish a sustainable erection. These creams can be bought online, or purchased at a novelty sex store in your area (assuming your area has such kinds of businesses). Working much in the same way as the prescription drugs, topical creams are simply applied to the penis and should work immediately. The major complaints by patients is the mess caused by the creams as well as making it obvious to the partner that some sort of extra help is needed to achieve an erection.

Step 3

Experiment with exercises. Sometimes the key to lasting longer and achieving an erection lies in simply strengthening the muscles in the penis.
Try the following exercise: the next time you urinate, squeeze the muscle in your penis that stops the flow of urine (without using your hand). This is the same muscle needed for stronger bigger erections. Work it in the same way you would work any other muscle by means of a series of progressive exercises. Try progressively contracting the muscle for longer and longer periods and repeat throughout the day. This will help allow blood to keep trapped in the penis and in turn allow bigger stronger erections tat last longer.

Step 4

Eat the right foods. Each culture around the world has found “natural aphrodisiacs” in different types of food. And, though there is little science to back it up, it could be the right mentality if thought about in reverse. Though there might not be foods that help achieve an erection, there could be foods that might eventually prevent an erection. Keep yourself on a healthy well balanced diet and improvements in energy should be seen immediately. As your general health improves, so will your sexual state. Blood flow is the essential element in having an erection. Therefore, it is best not to eat food that could clog arteries or veins, thus inhibiting blood flow throughout the body including the penis.

Step 5

Smoking causes of erectile dysfunction. There is no denying it. Nicotine plays a big role in constricting blood flow. Keeping nicotine out of the body and exercising often will you’re your body in the ideal conditions for being able to achieve high quality natural erections.

These exercises all involve gentle touching and caressing and the exploration of your own and each other’s bodies. Since it is important to involve your partner in dealing with your problem this exercise includes communication between you and your partner. It is important to talk about your problem with your partner so they can play a role in solving it. Let them know where you want to go and how you want them to help. The exercises also involve talking over your problems and reaching an understanding with your partner - let them know that you want to help yourself overcome your difficulties and ask them to help you. Most partners will be relieved that the man is able to discuss his problem and has enough faith in his partner and their relationship to be able to involve the partner in the ‘treatment’. Come to an agreement with your partner that, for the time being, intercourse will not be the focus of your sex. When you reach that agreement you’re ready to begin the exercises.

Firstly, you need to build up confidence about your capacity to release any feelings of anxiety or inadequacy, to arouse yourself and get and maintain an erection (figure 1). On your own, and in a relaxed state of mind, gently touch and stroke your naked body - lightly massage and caress yourself, perhaps in a warm shower, bath, in bed or on a soft rug, using a water-based lubricant, body lotion, soap lather or your own saliva. Think about nothing else, except your sexual feelings - ‘listen’ to your emotions as your fingers gently touch each part of your body, concentrate on your ’self’ and what feelings (emotional and physical) arouse and stimulate you. When you’re ready, let your erotic and sensual thoughts ‘translate’ or transfer to your penis - gradually it will become erect; watch how stiff it can get with only your mind and erotic thoughts maintaining it.

Slowly, gently, let yourself stroke, caress and squeeze your penis (figure 2). Finally, masturbate, letting yourself go completely. When you’ve become confident about self-stimulation and masturbation, try these techniques with your partner.

Find the right time and place for the ‘exploration’ to begin: use massage oil, lotion and lubricants if you wish - start slowly and sensuously with no goal other than relaxation, and feeling good (figure 3). Recall from your own self-stimulation what touches and caresses aroused or relaxed you and ask your partner to try them. Gently massage, touch and explore your partner’s body - find out what stimulates or relaxes your partner, remember to go slowly.

Unless you both feel so inclined, at this stage avoid touching each other’s genitals, you’re aiming to re-acquaint yourself with your own body and your partner’s. The pressure of sex (whether from you or your partner) must not be an issue. Don’t pressure or be pressured by your partner to take these exercises too quickly - when you’re both ready, start to touch and caress each other’s genitals, in tune with what you both desire - and remember to tell each other what is and isn’t a turn-on (figure 4). Ask your partner to hand-stimulate your penis - gently at first, then more vigorously, massaging the tip of the penis, stroking the base and sides, perhaps using a water-based lubricant. At the same time you should ‘let yourself go’, relax and enjoy.
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One of the most important influences on the hardness of one’s erection is the strength of the Pubococcygeus muscle otherwise known as the PC muscle. The stronger your PC muscle is the harder your penis will be. A hard penis is also a big penis.

The best way for those who are new to this to find their PC muscle is to try to stop the flow of urine while urinating. When you can stop the flow of urine that is your PC muscle working. Just like all muscles it goes soft without use and exercise .I will give three exercises that you can carry out in order to strengthen your PC muscle.

1) Quick squeeze:
Squeeze your PC Muscle as tightly as you can and hold it for 2 seconds, and then completely relax the muscle. That is one repetition. Rest 1 second between reps.

2) Slow Squeeze:
Squeeze your PC Muscle as tightly as you can and hold it for 15 seconds, and then release slowly, completely relaxing the muscle. That is one repetition. Rest 5 seconds between reps.

3) Long Squeeze:
Squeeze your PC muscle as tightly as you can and hold it for a minimum of 60 seconds, and then release. That is one repetition. Rest 60 seconds between reps.

Daily PC Muscle Workout

Do one set of each exercise

Quick Squeeze: 20-100 repetitions (add 10 reps per week)

Slow Squeeze: 10-25 repetitions (add 3 reps per week)

Long Squeeze: 2-10 repetitions (add 1 rep per week)

Like all exercise routines start slow and build up over time. Just as with any exercise program, you should start out slowly and build up over time. Gradually increase the number of repetitions that you do over time, and it is not necessary to do all the exercises in one session. You can do one exercise in one session and another in another and still get the same results. But one important rule is that you have to do all the exercises daily for best results.
After being on this program for 4-8 weeks you should have a super strong PC muscle and a harder erection. Once you’ve reached the maximum number of reps for each exercise, you could, though I don’t recommend it, just do one of the exercises each day on a rotating basis. For example, Quick Squeeze on day 1, Slow Squeeze on day 2, Long Squeeze on day 3, Quick Squeeze on day 4, and so on.

And what do you stand to achieve by all these exercises? You will have more powerful ejaculations, stronger multiple orgasms. Another important benefit is the health of the prostrate. These exercises will massage it while the PC muscle contracts.

Different types of sports like rowing, running, stair climbing (stepper) and bicycling are suitable for intervals training. When cycling only the use of a recumbent bicycle shows the effect wished for. When cycling on a normal city bike, on the ergo meter and especially on a racing bike with its very hard saddle, the oxygen support of the penis is even more decreased. This is because the point of the saddle squeezes off the blood support to the penis. So, therefore please avoid sitting on a hard saddle.

How can the blood flow and oxygen support in the penis be increased?

The explanation for this is: when looking at the vascular supply
of the penis (figure I), one sees that all penile vessels start from bigger blood vessels that eventually are responsible for the blood supply of the upper thigh muscles. When intensively training the upper thigh muscles., the distribution of the blood changes. After the end of the training and with it the strain, all vessels are opening up again and the outer genitals get “overcirculated”.
This effect is only caused when the strain is put purposely on the upper thigh. Rowing, however, puts a strain on the whole body and not exclusively onto the legs. Therefore
the increase of the circulation during the rest interval is not quite as extreme as it is when doing sports for the legs only.

“Pattering”

What is “pattering”? It is a fast running on the spot with a maximum use of the knee and the legs. You have to move your legs as fast as possible. Bend your knees a little as this will increase the strain on the upper thighs – and bend the straight back forward a little (picture 1)

Interval Training Program

After running slowly for about 10-15 minutes, and hopefully having warmed up well, you start with the first interval. Start “pattering” and try to reach 85-90% of your top performance. Try to keep this speed constantly for 30 seconds. Are you all worn out now? – Then you should run slowly again. Continue to run for 3,5 minutes using 50 – 60 % of your top capacity.
After that you start the hard training again and go to 85-90% of your maximum capacity for 30 seconds. This is quite strenuous.
No try again to get the heart rate back down to 50-60% of your maximum training intensity for 3,5 minutes. You repeat the 30 seconds exertion with the 3,5 minutes breaks a total of three times again. After the last load interval you can leisurely finish running so your heart rate slowly goes down towards the resting value. The circulation of the penis after this strenuous interval training is at its maximum. So therefore please do not take a cold shower right away but first relax for a certain amount of time.

An Overview of the Program is Shown here:

Kegel exercises

are named after Dr. Arnold Kegel, and are focused on strengthening the pubococcygeus muscles (PC muscles). These exercises involve the squeezing and releasing og to this muscle group (sometimes called “Kegel muscles”). Kegel exercises help to restore muscle tone and strength to the PC muscles in an attempt to stop ED problems before they start. It is also used to build “stamina” for the penis preventing unwanted ejaculations and a bigger overall feel.  Kegel exercises may be beneficial in treating urinary problems in men and women.

Men can use Kegel exercises to strengthen the PC muscle, which can produce orgasms void of ejaculates. These exercises could even produce multiple orgasms.

What the PC Muscle Does

The PC muscle surrounds the Prostate Gland. Your Prostate Gland has the job of forcing semen out during ejaculation. Your Prostate Gland is also the “last stop” for the blood flow before it enters the penis during arousal. If the Prostate Gland is not performing as it should, your erections will be affected. The only way to build PC muscles up is through Kegel exercises. If you suffer from any of the following problems you should perform these exercises:

• Premature Ejaculation
• Erectile Dysfunction
• Weak Erections
• Ejaculations that “fall” out of your penis instead of forcefully blasting out

Created over 40 years ago by Arnold Kegel, M.D., these exercises originally used for helping pregnant women, but have now been shown to have a much bigger impact in males. These exercises help the Prostate Gland in a way that no other exercises can. It is one of the few ways to voluntarily take care of your overall genital health.

Location of the PC muscle

Locating your PC muscle is easier than you may think. In fact, you already know how to utilize your PC muscle but probably never knew how you did it!

Question: Can you move your penis without even touching it?

If you answered yes, then you know where your PC muscles are.

These are the only muscles that could possible allow for you to voluntarily move your penis. They surround the Prostate Gland and are vital in having a better sex life. These muscles, though small in size, are great in importance.

The PC muscle exercise

To target the PC muscle, you must attempt to make your penis move. If you have no luck, try to stop the flow of urine the next time you use the toilet. Once you’ve “found” your PC muscle, you must set your mind to training it by clenching and then unclenching it.. When you feel the flex in the PC you’ll then you have performed your first “Kegel.”

Kegel warm-ups

It is key to warm up so as to not hurt yourself. Start by flexing the PC muscle slowly and releasing it slowly 25 times. Take a 15 second break and repeat for a total of 3 sets. These warm ups allow for the more intense exercised to follow and helping to prevent any injuries ( these exercises are not dangerous, but in order to maximize the outcome, it is best to warm up).

Performing Kegel exercises

• Kegel exercises are simple, and can be performed anywhere
• In a sitting, or lying down position, contract the muscles used for urination. If your buttocks tighten you aren’t doing it correctly.
• Clench for 3 seconds, and then relax for 3 seconds doing this 10 to 15 times per session, 3 times a day

Variations of Kegel exercises

• Slowly clench your PC muscle to about 1/5 your maximum. Hold it for 10 seconds then release, but not all the way. Increase your squeeze to 40%, hold for 15 seconds then release down to 20%. Increase the clench to 60%, hold for 20 seconds then back off to 40%. Now continue until you find yourself squeezing at 120-140%. The most important point that can be made about this exercise is to never release the hold unless you have given over 100%
• Slowly squeeze your PC muscle until a maximum flex is achieved. Hold it for one full minute. After one minute, slowly release the hold and rest for 20 seconds. Repeat this exercise for a total of 10 repetitions
• To totally exhaust the PC muscle, do the following: 100 flex and releases. Then take a full 5 seconds to achieve a maximum hold and then release, in a controlled manner, taking another 5 seconds to completely relax the muscle. Perform 100 repetitions without a break

When Can I Do Kegels?

You can do Kegel exercises anytime and anywhere; there are very few places you can’t practice this. It is not recommended not to incorporate these exercises while doing other work-outs.

How Will I know If It Is Working?

You will know because you will be able to feel it, and your partner should notice it. A harder penis, with better control and longer lasting sex are all benefits of having strong PC muscles. There is absolutely no excuse for not having these important sexual muscles in excellent working condition. These exercises can even help in the event of having premature ejaculations.

What Not To Do

Don’t overdo it. It is obvious that if one is doing these exercises that they are highly motivated to improve themselves. However, more is not always better. Muscles, wherever they are in the body, need time to recuperate. As always, listen to your body!! It always knows what its talking about and it never lies.

Don’t use any other muscle groups during the exercises. It can be sometimes difficult to isolate the PC muscles, especially if they are weak. Just remember that it might take a few weeks to build up some strength. Keep at it and don’t lose faith.

Pros and Cons of Kegel Exercises

There are good and bad things about Kegel exercises so please keep them in mind should you decide to do them regularly.

The Positives:
1. Helps to control your orgasm and erection
2. Allow you to achieve an orgasm without ejaculating

3. Helps to create stronger erections as well as more powerful orgasms

The Negatives:
1. It will take a long time to achieve the results you want (but the results will come)
2. It can be difficult to focus just on the PC muscle.
3. An overly strong PC muscle can make urination difficult

Remember that with all exercising that you need to be careful. Performing any exercises without properly concentrating can be dangerous. These exercises are important for not just the muscles, but also the mind as well. These exercises help you to learn to focus and concentrate your energy in a way that you have never done before. The benefits of these workouts can be as great or as little as you like. It is all up to you. Do these exercises correctly and you will notice the difference. And, in the end, is there anything more important than a great sex life?

Sincerely,

HowToGetErections.com

It is important to have a relaxing environment for these exercises. The room should be relaxing, avoid calls by switching the phone off, play some nice music and be playful.Forget all the other pressures of life and concentrate on the person with you.

*

Nongenital pleasuring. Remove your clothes. Have your partner lie face down. Beginning at your partner’s neck, slowly caress and/or kiss from head to toe. Then, have your partner turn over. Repeat the caressing and kissing. Avoid touching the nipples or any part of the genitals. Concentrate on how good touching your partner feels. Then, trade places. Lie on your stomach while your partner caresses you. Do not have intercourse the first day. Enjoy holding, relaxing, and laughing.
*

Genital pleasuring. After you and your partner are comfortable with non-genital pleasuring, include genital touching as part of the exercise. Again, do not have intercourse. If sexual tension from any erection that occurs is too much to stand, masturbate to relieve the tension.
*

Non-demanding intercourse. When both partners are ready, continue a session of genital pleasuring by having intercourse. Do not force lovemaking too soon. Rather, fully enjoy the genital pleasure leading up to it.

First of all get to know the anatomy of your body. Find out where the muscles are that you want to train. Develop a feeling for the muscles and learn to differentiate between the different groups of muscles. It is especially important, to feel the pelvic diaphragm and the IC muscles (= potency muscles).

The IC muscles are flexed by the following exercise: Please take up a standing position. The legs are about shoulder width apart, the points of the feet are slightly turned outwards. Keep your upper body upright. The shoulders are slightly pulled back (picture 1). Imagine you are holding a coin between the muscles of your buttocks. It would fall down if you would not activate your muscles. Try to put such a strong pressure on the coin as if you would try to “press the incuse together”. Now also imagine that a small cloth covers your penis. Try to move the cloth in the direction of your belly using the penis. Try harder! Do not forget your breathing and feel the flexed muscles between the testicle and the anus with your fingers These are the muscles you should train! Intensify this feeling of muscle tension. Now relax and just drop the thought about the cloth and the coin – Certainly these exercises to “feel the body” can also be performed suing real things.

Picture 1

Here a further exercise to get to know the pelvic diaphragm and the IC muscles: Sit down on a chair, the legs are slightly apart. The upper body is held in a straight position (picture 2). Your upper thighs should make a right angle. Now imagine you would be sitting on a pillow filled with rice (or you can use a 15 x 15 cm big pillow filled with 180 g of rice to do the exercises realistically). Breathe calmly and when inhaling imagine how you “suck” the rice grains upwards with the bottom of the pelvis. Feel how the pelvic to memorise this feeling because this is the tension that should be reached during all of the following exercises.

Picture 2

Have fun when getting acquainted with the potency muscles!

Before you start the training:

When performing the following exercises, it sit very important that you listen to your body. Don not force yourself, simply use strength!

• Try to relax before each training session to mentally prepare yourself for the work-out that is coming up.
• The movements at first should be light and slow. For the advanced training it is also important to keep a certain basic tension during all of the muscle training.
• After finishing your training, take at least a couple minutes of time to consciously relax. Make all movements slowly and controlled, without swinging and jerking. Swinging movements put a high strain on the ligaments, joints and bony structures.

Radius of Movement:

The exercises should be performed using the whole movement radius possible for the muscles and joints. Through principle you should know that strength increase and improved endurance of the muscle is only valid for the radius and angle trained during the performance of the exercise.

Training Form:

When training you should always start with the easiest version of the exercise. If you master the exact performance of the basic exercise, you can build on that and move on to a more difficult version.

Choosing your Exercise

Not only exercises that directly effect potency are described below. A one-sided training would lead to an imbalance between the muscles that tend to waken and those that rather tend to shorten. Such a muscular imbalance would increase the risk to get hurt during training. You do not want to harm your body but instead keep or even increase your potency.

To prevent a muscular imbalance, according strengthening exercises should be added to the program.

Exercises

1. Squatting with Pelvic Swing

Purpose: Training the pelvic diaphragm and IC muscles, buttocks and upper leg muscles.
Starting Position:
Stand up straight, the legs are shoulder-with apart. Slightly bend your knees.
Movement Execution:
Increase the knee-bend a little now so the upper legs stay above the horizontal (picture 3). Keep the back Picture 3 straight during this motion. Tighten the muscles of your buttocks to bring the pelvis forward in this position and then straighten it out. Hold this position and tighten the muscles and the IC muscles even more (picture 4). Loosen up and move the pelvis back. Now slowly return to the starting position by straightening out your legs. But not all the way! A certain amount of tension should be kept at all times. Repeat this exercise.

Picture 3

Picture 4

2. Pelvic Lift

Purpose: This is a very intensive movement of the pelvic diaphragm and IC muscles, muscles of the buttocks and the back extensors.

Starting Position: Lie on your back, the legs are angled, the feet are hip-width spread, the soles of the feet are flat on the ground, the hands are on the ground next to the hips (Picture 5).

Picture 5

Movement Execution:

Tighten the muscles of your buttocks and the back extensors to lift the pelvis off the ground. Hold this position at the highest point when the upper legs make on line with the stomach (picture 6). Tighten the muscles of the buttocks as wells as the IC muscles even more. Slowly return to your starting position, keeping the buttocks always at one to two finger’s widths off the ground. Touch the round with your buttocks, always keeping the tension in the muscles. Repeat this movement. Feet and shoulders are not moving during the entire exercise.

Picture 6

Caution: If you suffer from back problems consult a physician before doing this exercise.

3. Leg Lift While Lying on the Side

Purpose: This excellent exercise strengthens
the inner upper thighs and the IC muscles.

Starting Position: Lie down on the ground sideways and put your head on the loser bent arm. Stretch out the lower leg and pull the foot upward towards the body. Now the upper leg will be bent by 90° and put forward over the lower leg (picture 7). You se the upper hand to prop yourself up front. This way the body is in a stable position.

Picture 7

Movement Execution: Lift the upper stretched
leg up from the ground as far as possible by flexing the muscles of the inner upper thigh (picture without moving the upper body. In the final position, you increase
the tension for a short time and then slowly move the leg back to the starting position.
Do not prop your foot on the ground for support or the tension will be lost.

Picture 8

Caution: The foot and the pelvis have to be held vertical to the ground and moved that way as well. Do not support your head with your hand, this could lead to a bending of the spine. It is better to support your upper body with the upper arm up front to stabilise the body posture during the movement.