The sexual capability of a person gets affected by the overall fitness level of your body. You must have noticed that it is quite unlikely that you will ever enjoy having sex if you’re not in a healthy state. The more stamina you acquire in your muscles, the lesser the chances are of you becoming tired when engaged in sexual activities.

Going through a daily regimen of exercises will add overall flexibility to your body in addition to maintaining suppleness of movement.

The exercises mentioned below are very simple, and you do not need to have any special equipment. As a matter of fact, these cost even lesser than one Viagra tablet!

• Walking – this is probably one of the simplest but also among the essential exercises. Walking enhances endurance and also increases the efficiency of the muscles located in the legs, abdomen and the back. In addition to all these, walking regularly also facilitates the functioning of the brain, thus increasing libido. Blood pressure is also known to decrease by walking, and this is very effective in enhancing penile health.

Begin by taking a short stroll and then gradually upgrade to striding longer distances. It is recommended that one walks for at least thirty minutes a day. However, if you’re unable to take out time for this much walking, try going out for short stroll as frequently as you can.

• Stretching – Stretching at least thrice a week is good for promoting flexibility of movement. However, stretching on a regular basis plays a very important role in reducing the stress levels, as thus acts as an excellent relaxation therapy, or a tension easier, if that’s how you prefer to call it.

It is essential to keep breathing while you stretch.

The process of stretching is a natural method for lengthening your muscles until they resist, or you start feel uncomfortable. The proper way is to hold a stretch for a minimum of 10 seconds, and the slowly take up the time to 20and then 30 seconds. To see a considerable change in the flexibility of your movements, try maintaining a stretch for at least a minute or two. Breathing is essential because it brings the regular supply of oxygen in the muscles.

1. Exercising your leg muscles and those of your lower back will not only build the strength in your body, but also works to increase flexibility. These exercises are a must for attaining good sexual health. The correct posture is to lie flat on your back and then inhale and exhale thrice (refer to the picture above).

Now, as you inhale your breath, start raising your leg gradually off the floor, while keeping your back glued to the floor at all times. Hold your legs in the upright position up till the count of three, and then, while you breathe out, return to your normal position.

It is wise to start doing this exercise with only three leg-lifts in the beginning, and then increase it up to ten.

2. Another exercise that is very helpful when it comes to increasing sexual strength is to kneel on the floor. This exercise strengthens your stomach, back; arms and legs (refer to the figure below).

Make yourself sit in the posture indicated above, and start breathing in slowly. Now, tighten the muscles of your stomach, roll your head slightly forward and clasp your hands and arms behind you. While doing this, gradually start bending backwards as your arms stretch out and down as much as they can.

Hold this step for a minimum of 3 seconds, and then while you breathe out; slowly resume your original position. Take care not to strain yourself in the process.

This exercise must be repeated at least twice a day, and then increase as you gradually gain strength.

3. The last exercise for the purpose is intended to increase the flexibility of your groin and spine, and these are very important to enhance the flow of blood to the penis. Ensure that you breathe in sync with the total exercise.

Lay on the floor with your stomach touching it. As you start lowering your pelvis, point your toes downwards and slowly push yourself upwards. Maintain the position of your pelvis on the floor and start lowering your back. Now you can gently stretch and look at the ceiling above (refer to the picture shown below).

Curling your toes now, raise the level of your pelvis and bring yourself in an inverted V-position. Again, remember to keep your breath in sync. Using your arms to support you, lower yourself gradually on the floor.

Taking care of the physical aspects of your life that also have an effect on your body is vital if you never want to experience any symptoms of impotence. Regular exercises not only enhance your physical well-being, but also keep you emotionally healthy. Consequently, all these help you in maintaining an active and a fulfilling sex life.

1. Primarily, their fear was when they would be incapable of performing sexual intercourse
2. Secondly, they were afraid when their fiancés would find out that they were cheating on them.

Since my concern here does not relate to how a man cheats on his woman, we may ignore the second factor here.

So, what is erectile dysfunction? This is commonly known as the inability of a man to achieve an erection and maintain it. If you’re thinking on how this happens, this is usually caused by the obstruction of blood flow in any part of the body, particularly in the major arteries, specifically penile tissues.

Let us try to find out the typical cause of obstruction in blood flow in the veins. As a matter of fact, there are quite a number of factors that are responsible for the blockage of blood in the arteries. I’m going to name the most commonly found ones, and these are:

• Unjustifiable smoking
• Drug abuse
• Alcohol abuse
• Heart illnesses, and
• Diabetes mellitus

How do alcohol and substance abuse cause penile dysfunction?

Drugs and alcohols are known as ‘downers’ because of the fact that they lower the capability of the body to respond to standard stimuli by affecting the nervous system. The consumption of unjustifiable alcohol affects your nervous system and in addition to causing the above mentioned affect, decreases the libido.

On the other hand, drugs are known to be more dangerous. Hence, the intake of both these substances will depress the nervous system in your body for a very long time, and this could be long enough to let it stay that way, without any possibilities of it regaining its healthy state naturally. This is the main reason for people consuming these substances to not get and maintain their erections. Consequently, it also decreases your sexual appetite.

How does too much smoking, heart sicknesses and diabetes cause erection problems?

All these above mentioned factors have one thing in common – the constriction caused in your blood vessels. A normal cigarette is known to contain about three thousand harmful chemicals, also known as tar and nicotine. After prolonged smoking, the chemicals accumulate in the lungs, and may also travel all the way through to the heart. In most of the cases, it stays there, encircling all the time.

This causes obstruction to the flow of blood in the body, resulting in decreased blood flow. This also affects the erection, since adequate amount of blood is required for you to achieve an erection. Similar conditions are encountered when one is suffering from coronary diseases and diabetes. Worse effects are noticed in diabetes when the unmanaged arteries in the body start to toughen. This is because the condition is also a degenerative one, and makes the body deteriorate.

During heart problems, the plaque formed in the arteries cause an obstruction, as is also expected from them.

The problem of ED in young men may be due to other factors, but most of them are caused because of these factors mentioned above. It has also been noticed that the issues with young men are majorly materialistic and can be treated with analysis or therapies.

For the treatment, I tried a few herbal products such as Axcil, Stamazide, Exotica, but they have an effect on the hormones, which I do not appreciate at all. So after doing some research on the homeopathic medication available on the internet, I came up with this short list.

• Argentum Nitricum 30C
• Lycopodium Clavatum 30C
• Causticum 30C
• Selenium 30C
• Caladium Seguinum 30C
• Phosphoricum Acidum 30C

I would like to know if these are any help at all, and if they are, is the strength good enough? Furthermore, I’d also appreciate if someone could give me the directions for their usage.

Answer: I’d recommend the use of Agnus Castus 200C in your case. This is to be taken one dose every week, and for three consecutive weeks. The medication is like a chaste tree, and is homeopathically used for increasing the potency and desire in middle-aged and people belonging to the older age group.

Try the medication once; I’m positive it will help. Also, remember to do the ED exercises regularly.

Sincerely,

Howtogeterections.com Team

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 t

he 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.

The only time i’ve ever been able to have sex before is when I was drunk because it takes the nervous factor out of the situation. I know this must be nerves because I never have a problem getting hard when I’m not with a girl.

Can someone help ?

A:
First alcohol effects your ability to get an erect penis… a lot. Do not drink any alcohol before sex.
Second relax and just enjoy yourself, state of mind state is important also.
Third, I wouldn’t recommend getting drunk then taking Cialis or any ED drugs. Based on known pharmacology of the drugs, patients taking PDE5 inhibitors like Cialis or Viagra should probably avoid consuming large amounts of alcohol, which may increase the potential for orthostatic signs and symptoms, including increase in heart rate, decrease in standing blood pressure, dizziness, and headache.

These tips will hopefully, be helpful.

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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: