Today I’m going to reveal the #1 exercise for avoiding erectile dysfunction and improving your “performance” in the bedroom.
This simple exercise will also help avoid the embarrassing “premature ejaculation”, allowing you to satisfy your partner, better and longer than ever before.
And the best part is that results can be seen and felt in just a few days!
Exercise – Good AND Bad
If you’ve been following my work and reading my articles, you would know that certain exercises can either increase or decrease your libido, erection strength, hardness, and even size, because of hormonal changes.
If you didn’t already know, testosterone is the primary hormone that increases your libido, sex drive, and “muscle size”. Unfortunately, this hormone starts to decrease around the age of 25.
However, certain exercises can increase your decrease your testosterone.
For example, doing too much cardiovascular exercise – like running, jogging, etc. can decrease your testosterone because of the increase in your stress hormone, cortisol.
TWO things you do NOT want to do.
One of the best forms of exercise for increasing your testosterone is lifting weights. However, too much of that isn’t good either.
About 3-4x weekly, no more than an hour is just the right amount to increase your testosterone and help improve your libido and sex drive.
The Non-Exercise, Exercise
However, today I’m NOT going to discuss anything about lifting weights, cardio, etc. I’ve done that in the past.
What I want to talk about is a very simple “non-exercise”, exercise… that you can do RIGHT NOW, while reading this article and that’s called the Kegel Exercise.
I call this the “non-exercise” exercise because it requires no gym, equipment or even real movement.
Now, some of you may have heard of this. Unfortunately, most do 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…
Another way to do it is to stop peeing midway through. Thus, as you’re peeing, “contract the muscle” that will STOP the pee, midway through.
That’s it – that’s a kegel exercise. Super simple, but extremely effective.
You can literally do it anywhere, anytime and nobody would know.
Sets & Reps
You should do kegel’s about 3x a week to start with. Over time, slowly build up to 5x 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 peeing) and hold for 3-5 seconds.
- Relax for 1-2 seconds.
- That’s ONE repetition
- Do 10 of these, for 10 repetitions.
- That’s ONE set
Do one set of 10 repetitions, 3x weekly. Then maybe the next week do 2 sets of 10 reps and work up to 3 sets of 10 reps, 3x weekly.
You can do it all at once, or break it up 2-3x daily. Nothing is set in stone.
What matters is consistency, persistence, and patience.
There are lots of benefits when this muscle is strong
- Stronger, full erections
- Last longer, more stamina, and the avoidance of premature ejaculation.
- Stronger orgasms.
- Healthier prostate.
- Improvement for those who have overactive bladder or urinary incontinence.
How To Improve Results
Of course, doing the right exercises is a great start. However, the bottom line is that you need to have optimal levels of your anti-aging, “pro-sexual” hormones such as total and free testosterone levels.
And if you’re over the 30, then I can guarantee that your “youth” hormones just aren’t where they used to be and are going lower and lower each year.
So make sure you take a quick look if this is a part of your life you want to improve and fix once and for all.
Click here to read frequently asked questions about this topic.