Today I am going to talk about the number 1 exercise for preventing Erectile dysfunction and improving your strength in the bedroom. This simple but effective exercise will help you to avoid embarrassing, “Premature Ejaculation” allowing you to satisfy your partner on bed.
The testosterone is the primary hormone that increases your libido, sex drive and muscle size. But after the age of 25 this hormone begins to decrease.
However, certain exercises can either decrease or increase your testosterone level.
Too much of cardiovascular exercise- like running, jogging, swimming etc can decrease your testosterone level because they increase your stress hormone, Cortisol. Weight lifting is good for increasing your testosterone level. However, too much of that isn’t good either.
For weight lifting, about 3-4 times weekly, no more than an hour is just right amount to increase your testosterone and help improve your libido and sex drive.
Now, the non-exercise exercise. What I want to write about is a very simple exercise that you can do right now, while reading this post. That exercise is called, the Kegel exercise.
It is not an exercise that needs a gym, any equipment or even real movement. You may be aware of it already, but many does it incorrectly.
Kegel exercises are done to strengthen the perineal muscles. To “flex” this muscle, it’s very simple.
One way to describe how to do it is, by contracting your anus muscle, as if you’re trying to hold in gas. Go ahead and give it a try now…
The other way is to stop peing midway through. Thus, as you’re peing “Contract the muscle” that will STOP the pee, midway through.
This is called the Kegel exercise. You can do it anywhere, any time and nobody would even know.
Sets and Reps to do it:
You should do Kegel exercise for 3 times a week when starting. Over the time you may slowly build up to 5 times weekly. Just don’t do it every single day because like any muscle, it requires rest to gain strength.
Contract the muscle (holding in gas or stop peing) and hold for 3-5 seconds.
Relax for 1-2 seconds
That’s one repetition.
Do this 10 of these, for 10 religions.
That’s ONE SET.
Do one set of 10 repetitions, 3 times weekly. Then may be the next week do 2 sets of 10 reps 3 times weekly.
You can do it all at once, or break it up to 2-3 times daily. The main thing for success is consistency, persistence and patience.
When you start doing this Kegel exercise regularly then you may be benefited with
- Stronger, full erections
- Last longer,more stamina and the prevention of Premature Ejaculation.
- Stronger orgasms.
- Healthier prostrate
- Improvement for those who have overactive bladder or urinary incontinence.
How did you find this post? Does it helps you a bit? Comment and ask any queries. Thank you.