Best Exercises for Sex to Enhance Sexual Function

The Best Exercises for Sex

The best exercises for sex are aimed at redeveloping your groups of muscles directly involved in the sexual act to improve strength and sexual function. Providing increased blood flow and health to the genital area, they can help in the treatment and prevention of erection, ejaculation, prostate, libido, orgasm and bladder issues which can lead to improving your sexual performance. 

best exercises for sex

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Especially if you suffer from premature ejaculation, erectile dysfunction or are unable to reach orgasm, it’s important that you reach a higher level of fitness than you currently have. This is also a requirement for you to become a healthier human being. 

The stronger your sexual muscles, the more likely you will be able to gain the ability to control the movements needed to perform the sexual act. This includes erection control and how long you can last, and will help you to gain the endurance to orgasm at the critical time during sex. 

If your penis size is concerning you please click here for my blog post explaining the average penis size per country, the penis size preferred by women (statistically) and two of the best natural methods to increase penis size.

I'll explain the best exercises for sex below, as well as the best time of day to do exercises for sex. But first of all we need to address the burning question:

Does Exercise Fix Sex Problems?

Specific types of exercises can help fix sex problems, however, for consistent results you also need to correct your sexual focus so you don't confuse your brain as to what programs are wanted. As a male, your sexual programs include getting hard, staying hard and in control, and then ejaculating. The female sex programs include getting turned on, staying turned on, and reaching an orgasm.

The best exercises for sex can enhance your sexual act but may not eliminate the core problem or reason for sexual failure. This is because they don't directly address a wrong focus issue. So while they can increase your sexual stamina they may not necessarily make a man stay hard or in control so he can last longer in bed; or allow a woman to be able to reach orgasm. 

Although diet and exercise are purported to help increase blood flow to the genital area, when irrelevant thoughts contaminate the arousal cycle, the brain becomes confused as to which program is wanted. Sexual “malfunctions” are a common result of this. 

Your brain runs on procedures, so you need to apply the correct focus and action sequence to specifically address the problem you are facing. Applying the wrong action at the wrong time is a common cause of sex problems!

As an example, Kegel exercises (PC exercises) are frequently recommended as one of the best exercises for sex and a popular treatment for premature ejaculation. They are very good exercises to strengthen the muscles which support the penis and a hard erection.

However, when done during sex, Kegels can cause a man to ejaculate early. This is because Kegels increase blood flow, leading to an increased awareness of sensation. This is exactly what you don't want if you suffer from premature ejaculation!

best exercises for sex

It's common for a man with long term premature ejaculation to try to overcompensate for his high penis sensitivity. He may do this by focusing most of his attention on giving his partner an amazing foreplay experience so they are able to experience some degree of sexual satisfaction. However, incorrect balance of sexual focus can lead to NO awareness of sensations and an erectile dysfunction (weak erection) issue which compounds his stress and anxiety!

In a similar experience of confusion, men who suffer from erectile dysfunction (weak erections) try to become more aware of sensations. However, without knowing how to correctly balance his sexual focus he may catapult himself to the other end of the arousal scale and cause himself to ejaculate before he or his partner are ready.

The point of this is that wrong information leads to sexual failure.

To control a sexual act, it's imperative to correctly balance your sexual focus during foreplay and penetration, as well as intercourse. When your attention is balanced throughout foreplay, penetration is easy and if you're not worried at penetration time then your confidence for intercourse is increased too!

See also: The Best Sex Positions for PE and ED - to aid in increasing your sexual confidence.

A happy and satisfying sex life is knowing when and where to put your attention during foreplay, penetration, and intercourse; which is what I provide in my Sex Mastery programs for men and women.

I am so grateful Jacqui, I am seeing my girlfriend tomorrow and feel like the problem is pretty much gone! I can't believe it I thought I was broken!!! I have searched on sooo many sites and got so much bad advice and feel like posting the link of your site on all of those others. As this is a horrible problem and your method will work for me - so guys need to know this! Many, many thanks for the help.

One week later:
I'm cured Jacqui!! Any position for as long as I want! So happy I honestly thought I was broken 🙂 Thank you doesn't cover it... You have no idea what this means to me.

* Disclaimer: Results vary from person to person


Solved PE & ED

While balancing your sexual focus is singularly the most important aspect of solving a sexual dysfunction challenge, it's important to also address the physical component. This is especially true if you are over 40, or suffer from erectile dysfunction, libido or orgasm problems.

How Exercises Help to Prevent Sex Problems

Exercise increases blood flow and helps your body eliminate toxins. As well as this, exercise also improves your strength, stamina and form.

You've probably heard of the old saying "use it or lose it" right? Well, your sex muscles are just like any other muscle group, if you're not using them regularly they will lose flexibility and strength. 

When a muscle loses strength, it doesn't work properly. And when your sex muscles don't work properly, it's either going to be embarrassing or frustrating for you and your partner in bed.

Considering most people judge a healthy sex life to be 3-5 times per week, that's not a lot of use for these important muscle groups!

There are specifically two groups of muscles you need to target to improve sexual function:

  1. Your pelvic floor (PC) muscles - which also increases the power of ejaculation and orgasm
  2. Your core muscles (abdominals) and supporting muscles - which turn your abdomen into a "hinge" so you can repeatedly endure a rhythmical movement without noticeable fatigue.

It's important to exercise these muscles which support a healthy sex life so you can continue to enjoy sex as you age. If inner vaginal dryness is an issue, please also see this post for instructions for my Inner Vaginal Flush Technique.

Strengthening your main sex muscles with these 3 best exercises for sex can allow you and your partner to be sexually satisfied! They help to improve sexual function and are part of your best treatment for premature ejaculation, erectile dysfunction and to reach your orgasm potential.

Even if you are single, it's best to start doing these best exercises for sex NOW to prevent age related issues later:

best exercises for sex

#1 The Best Sex Exercise for Men and Women 

Your core sex muscles are your pelvic floor muscles and are also known as the PC muscle. Exercising your pelvic floor is the best penis strengthening exercise for men; and orgasm enhancing exercise for women. As a female, you will tone and tighten your vagina (great for after childbirth) and increase your orgasm power! 

As a male, by strengthening your core sex muscles (pelvic floor / PC muscle) you can increase your penis size as well as the strength of your penis. This can lead to more ease in gaining erections, especially as you become older. Technically you're increasing the muscle mass behind and around the penis which then adds to the size of the penis and the muscles which support the penis.

While Kegels are not the best treatment for premature ejaculation, a slight modification to a common Kegel penis exercise which I will explain below can make it become more beneficial in overcoming PE as well as ED. There is a common mistake that men make when doing Kegel exercises and it's important to correct it for maximum benefit.

How to Tone and Tighten Your Pelvic Floor (PC Muscle)

The sex muscles consist of the PC muscle and surrounding pelvic floor muscles. They are located in the same area for both men and women and the following exercise is performed in the same manner for both sexes.

pc muscle exercise male female

Strength in your pelvic floor will support sexual function and lead to more satisfying sex. These muscles also support your bladder and rectum, so the following exercise will also assist in strengthening those operations as well. Prostate health and function are also improved with this exercise.

Male or female, your PC muscle (pelvic floor muscle) can be easily identified by flexing (contracting) your penis or vagina. This is a similar action as making a fist with your hand. Flexing your PC is what you do to stop the flow of urine midstream, or to hold urine in when you need to pee.

This essential exercise for sex helps to correct erection problems and can lead to mind-blowing orgasms in both men and women. It also tones and strengthens the hip flexors which can result in increased stamina and flexibility.

To do this exercise, simply contract (flex) your pelvic floor muscles internally as though you are making a fist with your genitals (or stopping the flow of urine). Keep contracted for the count of five, then relax those muscles. This is one cycle. Contract, keep the muscles contracted for the count of five, then relax those muscles.

Important: Many PC exercises advised by experts can make an early ejaculation problem worse because they mimic ejaculation – which is a fast: squeeze/release/squeeze/release. However, without maintaining the contraction (the flex), your time and effort is completely wasted. Keeping the contraction for the count of five really works that muscle group to strengthen the whole area.

This is the best PC muscle exercise for both male and female and is especially important in treating erectile dysfunction. However, it's important that you repeat the amount of cycles (repetitions) required, as indicated for your age and situation. 

For maximum benefit, repeat the set amount of cycles (contractions) as indicated in the strengthening and maintenance protocols below.

Best Exercise for Sex: Strengthening & Toning Protocol

Week 1: repeat 10 consecutive cycles, 3 times a day = 30 contractions/day
Week 2: repeat 20 consecutive cycles, 3 times a day = 60 contractions/day
Week 3: repeat 30 consecutive cycles, 3 times a day = 90 contractions/day
Week 4: repeat 40 consecutive cycles, 3 times a day = 120 contractions/day
Week 5: repeat 50 consecutive cycles, 3 times a day = 150 contractions/day

Best Exercise for Sex: Maintenance Protocol

The older you become, the less you retain muscle integrity. Think of the following maintenance protocol as being as important as brushing teeth is for the health of the mouth. To retain sexual competency, the sex muscles must be kept toned and healthy!

Complete 30 consecutive cycles daily (1x 30, don't break them up).

Remember, this best exercise for sex is simply to strengthen the muscles which support a healthy sex life. It’s not to be used during sex if you are male, so don't try to get hard or stay in control while doing this exercise.

Simply use the exercise outside of sex to strengthen your penis. It's an essential component for lasting success in solving weak erection problems and delayed ejaculation and can assist with premature ejaculation when performed correctly.

Recommended reading (or continue with the best exercises for sex below):

Best Exercises to Support Sexual Stamina

Without these best exercises for supporting your sex muscles, other body parts may become tired and unable to complete the sexual act. This will result in loss of mutual fulfilment for both partners. The following two exercises will strengthen your abs, lower back, shoulders, chest, arms, legs and buttocks...

Exercising, especially strength training exercises can also help improve cognitive function which is especially important as you age. So you can enjoy your life - as well as lasting longer in bed.

Push Ups Improve Balance, Sexual Stamina and Strength

Push-ups are a great exercise to increase upper body strength by strengthening your arms, back and abdominals. This exercise will help you maintain your ideal balance to sustain an even rhythm, especially in these best sex positions for men and women.

There are two push-up variations which will help improve upper body strength as well as develop sexy tone across your chest and shoulders. Push ups going all the way down (chest to the floor), and just going halfway down. 

You can use halfway down push ups to build strength until you can get all the way down (and back up again!) Aim to go a bit lower each day to gain the most benefits from this exercise. 

As well as increasing your sexual strength, push ups will also increase your sexual fitness and stamina. Do sets of 10 or 20 push ups daily, aiming for 50-100 spread through the day or as many as you feel comfortable with.

Rebounding is Best Exercise for Increasing Overall Sexual Fitness


This easy exercise for sex increases blood flow to all areas of your body. Rebounding on a mini trampoline strengthens your pelvic floor, abdominal, hip and upper leg muscles. As well, it strengthens your lymphatic system to help remove toxins from your cells. This helps you feel less lethargic and have more energy for sex.  

Make sure you have your feet turned out slightly as you bounce lightly. Think five to one on a clock face. This will ensure your joints are correctly loaded and avoid an injury. Keep your feet in contact with the trampoline, you only require a gentle bounce to achieve maximum benefit from this exercise.

Rebounding for 10 minutes, twice a day will do wonders for your overall health and fitness. 

The Wrong Way to Do Kegel Exercises

It's important to use Kegel exercises in the right manner.  (I have explained this above, but in case you missed it...) in this video, I explain how not to do Kegel's - and the right way to do Kegel exercises so they don't contribute to an early ejaculation problem.

When is the Best Time to do Exercises for Sex?

It's easiest to do my #1 best exercise for sex in bed - before you get up (pardon the pun) in the morning and before you go to sleep. This ensures you get at least two of these best workouts for sex in every day.

You can also use "dead time" to exercise your sexual muscles. This includes when you are sitting in traffic, waiting for your turn to use the bathroom, waiting for the kettle to boil, etc. Another great time to do exercises for sex, is during the ad breaks during your favorite TV shows.

Be sure to do sexual exercises every day to improve your chances of performing better and lasting longer during the sexual act.

happy and satisfying sex life

What is the Best Treatment for Sex Problems?

Remember that physical exercises are only one part of overcoming sexual dysfunctions. It's unfortunate that other "experts" including the medical profession don't teach you the structure required to perform normally to complete a sexual act.

Until you understand what contributing factors influence the outcome, you will always struggle to supply answers because of incorrect guesswork.

As stipulated, contracting your PC muscle at the wrong time during sex can cause a man to ejaculate early! This is a clear example of wrong information. 

Exercising without correcting your sexual focus is usually not enough. To solve sex problems including premature ejaculation, erectile dysfunction and being unable to orgasm; you need to reprogram the way you are focusing your attention and actions to achieve the optimal outcome.

Specific focus and actions are required in order for your brain to respond with the correct muscle and hormone programs. Learning this doesn't take away from the spontaneity of sex. In contrast, a start to end procedure for sex provides you with the total confidence required to satisfy yourself AND your partner. Contact me now to get started.

Meet Jacqui Olliver, founder of the Psychosexual Alignment method and published author, who has helped thousands of men, women and couples restore emotional and sexual satisfaction. Get your ultimate sex education with Jacqui's Sex Mastery programs for men and women and elevate your sex life to a whole new level of connection.

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  • My sexual problems are pretty much resolved with these exercises along with following your program. Now I am confident that I can perform better in bed and last longer.

  • I was having PE when I first interacted with Jacqui. Her set of instructions are mind blowing and she helped me in overcoming PE. Thanks for being so supportive 🙂

  • Yes these exercises can fix sex problems. Earlier I was not able to last long enough but now I can last for a longer duration of time. With right sexual focus you can perform better.

    • Hi Nick, the #1 exercise is particularly helpful for helping solve erectile dysfunction problems in men over 40. Combined with the insights provided in the rest of my Sex Mastery program for men, your success in restoring a hard erection and ejaculation control is guaranteed.

  • It is really a great and helpful piece of info. I am glad that you shared this useful info with us. Please keep us up to date like this. Thanks for sharing.

  • Exercises alone are not sufficient as Jacqui rightly said that you need to have proper sexual focus then only you can attain results.

    • Hi William, it’s important to note that exercises as well, are important for maintaining a strong and healthy penis. Right sexual focus will ensure you correct sexual “malfunction” issues caused by focusing on the wrong action at the wrong time.

  • These exercises and even more so, your Hard and in control programme have helped me restore a happy sex life. Thanks!

  • I know this is a dumb question, but what is the proper attire for doing these exercises? I’m thinking about starting the exercises, tomorrow!

    • Hi David, for the #1 penis strengthening exercise there is no proper attire. It can be done fully clothed or nude. As for the other two exercises, it’s just a matter of discretion/consideration with regards to other people nearby. Rebounding on a mini-trampoline is better with looser clothing.

  • I have noticed amazing results since I started implementing these exercises in my day to day schedule along with your hard and in control program. I recommend it to everyone. 

    • Hi Adeel, glad to hear of your results with my program. As I always say to my clients, good sexual function requires more mental coordination of your emotions and actions, rather than physical strengthening of your penis.

    • Hi Wayne, you are correct – exercises alone will not solve sexual dysfunction problems. This is because the main problem is mental contamination confusing your brain because you don’t know how to focus your attention correctly. My Sex Mastery Hard and in Control program for men is proven to be effective in solving male sex problems and will help restore a happy and satisfying sex life for you and your sexual partner.

  • Hi, I am suffering from PE & ED and during sex time am not able to satisfy my partner. She becomes upset and warns me to resolve the matter before going to her. How can my problem be solved for happy and sexual life? At present I am 43 years old.

  • I am working on strengthening my supporting sex muscles. I want to know that how much time it will take to show effective results? Will my sexual stamina be much better than before?

    • Hi Bob, thanks for sharing your comments. Sexual stamina requires correcting your focus as well as strengthening your sex muscles. If you focus on the wrong thing at the wrong time it can cause you to lose your hard erection or ejaculate before your partner is ready. With the right focus technique in place you will have the confidence to stay hard and in control of when you ejaculate.

  • Hi, I am 21 year old boy. My erect penis size is 6.5 inches. But hardness of my erect penis becomes softer from few months. How can I regain that hardness?? What is the healthy size of erect penis?

    • Hi Nonu, although a man’s normal erect penis size varies from country to country, 6.5 is on the larger size of normal. It is likely you started putting too much of your attention on your partner which caused loss of erection. To restore the correct balance of sexual focus I recommend my Sex Mastery: Hard AND in Control program for men.

  • Hello, I made inguinal hernia surgery on January 2018, on the first two days my penis was normal I mean was so strong and always active, but five days after I sensed something strange, because my penis stop morning erection and strong erection until now. But when I make sex I go normal and I ejaculate 3 min on the first round, so how can I cure my problem?

    • Hi Adam, any surgery can cause weakness in your body for a period of time. Depending on your sexual position, abdominal muscles can play a large role in sex. Any pain in that area could distract you and therefore affect your sexual function and performance. Regardless of the reason for a man’s sudden loss of erection or early ejaculation he needs to coordinate the mental mechanics involved in a sexual act to restore control over his body and full sexual function.

    • Hi Robin, penis softness is generally caused by focusing on the wrong thing at the wrong time, for example too much focus on your partner during foreplay. If your erection is weak at penetration time, then worrying about losing your erection will cause loss of erection during penetration or intercourse. In my Sex Mastery program I explain how to keep your erection hard during foreplay, penetration and intercourse so you and your partner can complete a mutually fulfilling sexual act.

  • Please I have premature ejaculation, weak erectile please help me have my normal state. Henceforth, in the process of having sex the penis runs low from hard to weak.

  • I’m 18 years old and m suffering from Premature ejaculation. I ejaculate within 5 to 10 seconds!! Is it normal?! Or i need to take some precautions??!

  • Hi mam I am 17 and I have habit of masturbation. Can you please tell me a technique to leave this habit. I feel very weak after masturbation please help me.

  • Hi I have a erectile problem.. I have masturbated a lot as a kid which I stopped and recently I was taking anti depressant medicine but after few days I stopped getting erection. Please help me.

    • Hi Amit, the need to masturbate often comes from an emotional feeling fix, which is the need to feel better. (When you masturbate, there are nice sensations and switching between the act of masturbating and your awareness of feeling stops your mind from incessantly chattering and thinking negatively). Antidepressants dull your awareness of feeling which can lead to weak erections or no erections.

      There are two issues you need updated insights to resolve: 1) How to coordinate your mind and awareness of feeling to get hard and stay hard (then control ejaculation) and 2) How to resolve an emotion when it’s triggered so it doesn’t make you stressed, take you off your game, and move you away from what you want. These things are explained in my Sex Mastery program for men. My technique for emotions helps with all areas of your life, not just sex.

  • I have a question – I am 43 and I don’t drink or smoke. I can last for few minutes while having sex with my wife. I want to know what I should do to last long.

    • Hi Noah, less focus on yourself and more focus on your wife will help you last a long time. Exactly how to focus your attention on your partner so you stay hard and in control is fully explained step-by-step in my Sex Mastery Hard AND in Control program for men.

  • I must say that you have mentioned the best exercises to improve sexual function and definitely the results I got are outstanding.

  • I’m 20 years old and every time I have sex I get hard for a little then halfway through I can’t finish, even if I’m attracted to/love my partner. I masturbated a lot as a kid but I’m trying to slow down, it’s pretty alarming to me that I have this problem so young.

    • Hi Jim, this problem happens frequently with men. It’s mostly caused by losing your focus during sex – or focusing on the wrong thing at the wrong time which confuses your brain as to what you want. The complete answer is contained in my Hard AND in Control program for men.

  • I’m 33years old. I have premature ejaculation problem. Unable to control the ejaculation. I ejaculate within a seconds during on sex. I feel very depressed with this problem. Please help me and give me some ideas to maintain erection and control ejaculation….. Thanks.

    • Hi Jim, I recommend the #1 exercise explained on this page to increase your size. Then purchase my Sex Mastery: Hard AND in Control program for men so you can get hard, stay hard, and ejaculate only when you want to. I have total confidence my unique program will set you up sexually for life.

      • Hello, I donated blood on two weeks back. When I with girl on bed I was unable to increase my dick. How can I solve this problem?

        • Hi Amruth, it’s unlikely this had anything to do with giving blood, it’s more likely you had a random thought which distracted you. You need to eliminate distractions so your brain doesn’t become confused as to which muscle program you want during sex.

  • Hi Jacqui, very thorough information for sexercises. Can you please provide any dietary tips for longer erection?

  • I’m 24 years old. I am going to marry. I have premature ejaculation. Unable to control the ejaculation. I ejaculate within 5 to 10 seconds. I feel very depressed with this problem. Please give me some tips ideas to maintain erection and control ejaculation. Kindly reply me. Thanks.

    • Hi Amjad, the more you worry about your premature ejaculation problem, the more you will err toward losing your erection. This is because your brain becomes confused as to which program you want. Too much focus one way will cause you to ejaculate early, however, too much focus the opposite way will cause you to lose your erection. The key is to balance your sexual focus. Exactly how to do this explained in detail, in my Hard AND in Control sex mastery program for men. There is a link to it on this web page.

      • Hi mam. I too have problem of premature ejaculation. But I’m performing kegel exercise. I have a doubt regarding the shape of my penis. Pelvic end of the penis is smaller than the head of the penis. It’s like a cone shape. Will it leads to any problem? Do I have any solution for this.

        • Hi Sam, your penis size or shape in itself, will not cause premature ejaculation. Regardless of doing kegel exercise, if you don’t correct your focus during sexual activity then you will continue to ejaculate early. To regain control during sex, you need to balance your sexual focus. How to do this is fully explained in my Sex Mastery: Hard AND in Control program for men. See the link on this page, underneath the video on kegel exercises.

  • Erectile dysfunction (ED) is a complex medical condition that affects 18 million men in the US alone, a Johns Hopkins Bloomberg School of Public Health study suggests.

    • Within the complexity of ED lies a very simple answer. Most men with ED confuse their brain during sex by focusing their attention on subjects irrelevant to maintaining a strong erection.

    • Hi Dr Samina, first of all, you’ve got to understand that penis strength is achieved by exercising the penis. Penis hardness is achieved by giving your brain relevant signals during sexual activity. This naturally results in your brain releasing the hormonal response which will give you a strong erection. This is fully explained in my program for men.

    • Hi Jenny, Yes, it is likely your boyfriend’s penis size will increase with the no.1 exercise. This is because it increases the size of the muscles which support the penis which results in the appearance of the penis being “pushed” further out from the body.

  • Hi Madam Jacqui, thanks for your good lesson, now my penis is very strong as it erects at any time and everywhere without any sexual consideration, so, may I stop doing such exercises if I have already improved?

    • Hi Mohamed, it is your combined sexual focus which improved your erection, the exercise alone cannot accomplish this. Considering this physical strengthening exercise increases the overall health of your penis I suggest you do 20 repetitions a day for life.

  • You know what Jacqui, knowledge is power and ignorance is our biggest liability. I did what you said about exercise and the result was overwhelming. Was impressed at how I performed in bed. After all these viagra tablets come with numerous side effects. Thanks a lot for your years going to school. God bless you Jacqui.

    • Hi Ishmael, thanks for your feedback. It wasn’t the exercise which solved your problem, you solved it because you balanced your sexual focus. This is why my programs are so effective, they teach you how to regulate your sexual focus so you can always get hard then stay hard AND be in control of when you ejaculate. Well done 🙂

  • Hi Jacqui, my age is 20 now and I masturbated since 15 and now i wanted to quit this bad habit but i couldn’t control on myself. I always feels like low what should i do please help me to recover my penis growth i want to quit masturbation permanently please help me.

  • During sex, I am unable to erect my penis fully. So my penis intercourse was not easy into vagina, and after very hard intercourse bleeding occurs in my penis. So what exercise should I do to erect penis fully before sex?

  • Hi Am 26. I Had Masturbation Daily Since 15.. Now I Noticed My Penis Didn’t Erect Fully. I Stop Masturbation And All My Bad Habits. Stop Watching Porn Movies Also. Now What I Can Do For Get My Erection Back. Please Help Me!

      • Hi Jacqui,

        I have a problem as I can only perform well in bed if I was the one turned on and if that happens I can only be strong for one round. If my partner wants me for second round she can turn me on but while I’m inside her I become weak and penis goes flat… so embarrassing… I don’t know what to do… please help

  • Hey Jacqui, I am 26 years old and I am suffering from ED, I get an erection while I am asleep but when time comes to have sex with a partner it seems difficult to me to have an erection. Please help me.

    • Hi Aamir, When you are constantly worrying about whether or not you will become erect, you aren’t giving your brain arousing signals. Also, if you focus too much of your attention on your partner during foreplay it can cause you to lose your hard. In my programs, I teach men and women how to give their brain the right “signals” so they can fully control their level of arousal during the sexual act.

  • Am 29 I have PE n ED, is really frustrating my life, all my girls have left me because of this… U recommend the pc muscles exercise, but when is the right time to squeeze my pc muscles during sex, so that it will be effective and not to mess the whole thing up…Pls reply very soon..

    • Hi Danny, PC muscle exercises are best used for strengthening the penis. Squeezing your penis during sex will increase blood flow, so while this is good to encourage an erection, it can also cause premature ejaculation if squeezed at the wrong time. To enjoy satisfying sex, you need to balance your sexual focus. This is fully explained in my Sex Mastery program for men.

  • Hi. I’m 35 years old. I used to last long while having sex but recently I’ve been struggling to stay long . I cum after 5-10 minutes and couldn’t go on the second round on time as I used to do. Even when my partner is still asking for more. I used to make her cum almost 4 times at a round before. Please what’s the solution. You can send me some tips in my email. Thanks a lot.

  • I have been masterbating for many years and I think that is the cause of my erection problem. But thanks for the three easy steps to fixing the problem. But please explain clearly what the PC exercise is: is it holding the urine flow as well as pretending to hold the urine flow?

  • I am 30 year old not yet married but getting married soon. My problem is when I intend have sex my penis does not get erected properly. But sometimes in the very early morning it get erected strongly automatically. How can I solve this problem Madam?

    • Hi Chayan, it’s likely your problem is being caused by your mind being distracted. Sometimes this is caused by putting too much of your attention on giving foreplay to your partner. Other times it is caused by worrying about whether or not you will become properly erect. Regardless of the cause, in order to solve a weak erection problem you must learn how to focus your attention correctly so your brain only receives the correct “messages” it needs for you to get hard and stay hard. At the moment you are confusing your brain with mixed messages during sexual activity with a partner.

  • Hey Jacki I’m 16 and I weigh about 225 and my penis gets between 5-6 inches. I want to know how I can make it longer and fatter is there any way?

  • Hi Jacqui O. Im 24 years, My Penis Is Very Weak And Soft When Flacid. My Erections Are Weak And I Ejaculate At Times During Foreplay. I Started Masturbating At The Age Of 16. Pls Say Something That Will Help Me Out Of This Embarrasing Situation. Thanks

    • Hi Betrand, you need to focus more of your attention on your partner instead of yourself. This is because when you’re constantly thinking about your penis and your own arousal you give too many stimulating signals to your brain. As far as your sex programs are concerned, your brain will trigger the ejaculation program immediately after the erection program when you do this. It’s important to note that you need to focus your attention on your partner IN THE RIGHT WAY. This is fully explained in my breakthrough program “Sex Mastery: Hard AND in Control!”

  • Hi, I’m 23 yrs old my penis weak and small size. I’m masturbating daily 2 or 3 times, please help me how to have strong penis and longer, thank u.

    • Hi Ahok, the no.1 strengthening exercise on this page can help increase size as well as strength (make sure you follow the advanced instructions in the download link.) To last longer, you need to understand the effects your thoughts and actions have on your penis. I call this The Switching Technique. Your current thoughts and actions are giving the wrong messages to your brain – which causes weak erections or poor ejaculation control. When you give your brain the correct thought and action sequence your brain will respond with the “hard and in control” muscle programs.

  • Hi Jacqui, any advice to a circumcised guy, regarding the difficulty for his girlfriend to get a vaginal orgasm? Thanks for answering. Regards, Patrick

    • Hi Patrick, your girlfriend’s inability to orgasm has nothing to do with you being circumcised. Just like you need to focus your attention correctly to stay hard and in control, your girlfriend needs to focus her attention correctly to be able to achieve orgasms. I teach women how to organise their thoughts and actions so they can orgasm “on demand” during foreplay AND intercourse. This is fully explained in my new program for women, Sex Mastery: Easily Achieve Orgasms. Sign up for my “5 Crucial Rules of Sex” and you’ll be notified when the program is released 🙂

  • Hi mam.. I’m 23 I don’t know if it’s a common for all or it’s a problem… When I have sex with my partner my penis gets erect and after 5-10 mins I come out … after that my penis not getting erect … it takes more time for the second round … please help

    • Hi Ranjith, it’s common for men to have problems becoming erect after the first round. How long you need to last depends on your partner’s requirement. For some, 5-10 minutes may be enough, whereas other women require 20 minutes or more. The key is to learn how to stay hard and in control the first round, so your partner is never left feeling disappointed.

    • I lost my sex power over masturbation. I will get back my sex power easily please help me. I want to sex with wife about 10 year. Also at present I am 35 years and my wife 32 years.

  • I do these exercises daily and can confirm they are all helpful. Kegels is a very interesting and useful exercise for improving erection hardness and ejaculation control. The best thing about Kegels is it can be done anywhere even while commuting on a train at anytime. Of course, both push-ups and mini-trampoline are not only good for better sex, but for overall health, and even plank.

  • I am impressed… And I want to ask a question as well that… My penis doesn’t work when I want to go for sex. I really go desperate but the penis doesn’t respond… Please guide me through.

    • Hi Shahbaz, for your penis to be able to work properly, you need to signal your brain with the right messages. Doing this during foreplay is equally important as during intercourse, as foreplay sets you up to be ready for penetration. Increasing your rhythm doesn’t necessarily equate with increasing erection hardness. All of this is fully explained in my “Sex Mastery: Hard AND in Control!” program for men.

  • Hi Jacqui Olliver, hope your doing well!!! I’m 28 years old. I use to have strong and hard erection earlier. But now its going down. My erection hardly lasts for 2-3 seconds and its very weak. I masturbate 4-5 times a week. My erect penis ejaculates even before stroking it against something. Sometimes 2-3 strokes gets me to ejaculate. I can’t even maintain my erection for 2 seconds. I’m very sad about this. Most of the time I cum without any strokes and its within 2-3 seconds of erection. I never had sex with any one yet. I’m getting married this December and I love my fiance very much. Please help me out. Thank You, Surya

  • Hello Mam, I am 25 year old I am suffering from erectile dysfunction due to which I take viagra tablet while having sex with my girlfriend, but this medicine have too many side effects. So I need some idea…. What should I do to have longer sex and longer penis.

    • Hi Jackie, it’s no fun not being able to please your partner sexually and causes a great deal of tension and stress in your relationship. Drugs aren’t an answer and many of my clients say the side effects of ED drugs over ruled any advantages of using them.

      The No.1 exercise on this page is the best way to strengthen the muscles which support your penis. As this is also a body weight exercise, it can also increase the size of your penis. To last longer however, you need to learn how to control the six inches between your ears! This is what I teach in my 1/1 sessions and my pre-recorded video program.

  • Hello mam I am 24 year old. I am suffering from night fall daily at night. My penis becomes too hard due to which I should masturbate daily and also I want to do sex daily…. What should I do.

    • Hi Rocky, that’s a big question and relevant to whether or not you have a partner to have sex with. I don’t recommend masturbating more than twice a day. When you are constantly thinking about being horny, then your penis will naturally become erect. Continuing to think arousing thoughts will then lead to the need to ejaculate. Daily night fall can be a normal progression from constantly thinking about sex.

  • Hi God Send, I’m 24 years And I Started Masturbating At 16 years And Now I Experience Weak And Soft Penis, Weak Erection And Quick Ejaculation, Please Reply Me Through My Email On How To Naturally Combat All These Problems, Thanks And God Bless You As You Do

      • Hi Raj, it is a myth that changing your diet and exercising regularly will correct an erectile dysfunction problem. While strengthening your penis can be an essential part of resolving ED, it is not the complete answer. This is why many men exercise for many months without seeing a definite improvement in erection hardness.

        To cure your ED you need to understand the correlation between how your thoughts affect your erection. When you are constantly worrying about “the problem” you won’t get properly hard because your brain isn’t receiving clear signals to give you a hard erection. This problem is easily resolved in my programs.

  • Hi, I am 26 years old and I want increase my penis size and strength. I don’t feel any girl when I have interaction with them.. but I feel something for minute then I forget. Can you tell me something.

    • Hi Jon, there are a couple of things that come to mind. Having random thoughts during sex is one of the biggest causes of sex problems. The act of masturbating by hand can make you less aware of sensations when you are inside a female’s vagina. This is because you control your grip on your penis when you masturbate.

      If this is the case, you need to increase your awareness of sensitivity in your penis. Which can be achieved by following the download instructions on this page for the no.1 exercise. This best exercise for erectile dysfunction can also increase penis size and strength.

  • Hello ma’am. I am 23. I used to masturbate for 2 years but now my penis tight for seconds only…and it does become that much tight due to masturbation….so ma’am please tell me how this problem can be solved.

    • Hi Nayan, it’s common for men who masturbate, to then experience weak erection problems when attempting to have sex with a partner. I have explained this in other comments.
      The reason I stipulate the no.1 exercise – particularly for erectile dysfunction issues, is because masturbation contributes to weakness in the muscles which are required to support a strong erection.

      Masturbation is a completely different sexual act than sex with a live partner. Your brain requires a different procedure to stay hard throughout foreplay and intercourse with a partner.

    • Hi Jonathan, I believe I previously answered your question. Masturbation doesn’t necessarily CAUSE erectile dysfunction but it can contribute to it due to your brain becoming confused when you are with a partner. As I have mentioned before, sexual activity with a partner requires a completely different procedure than sex by yourself.

  • Hi mam, I ejaculate after 40 seconds and I really hate it. Please help me to have longer ejaculations and a thicker dick. And I don’t understand no.1.

    • Hi Shayan, ejaculating before time is frustrating for you and your partner. A longer ejaculation time requires more than physical exercise, you need to understand the order in which your sexual programs must work. At the moment your mind is all over the place which is confusing for your brain. With the right thought/action sequence your brain will trigger the muscle programs in the right order – which means you last longer.

      Please download the instructions for the no.1 exercise, as the exercise is explained in depth there. This exercise protocol will help to increase the thickness of your penis.

  • Ma’am I think I now understand the exercise. If my dick gets hard during the course of the exercise, does it mean it’s working for me??

      • I couldn’t believe myself during my first sex session since I started this exercise… it really worked. Thanks ma.. but now, what can I do to increase the size of my dick.

        • Hi Joe, as mentioned many times, exercise is only ONE small part of the complete answer for consistently strong erections! The first exercise stipulated on this page will also increase penis size after a period of time. Once you get up to the fifth week of the recommended protocol (see the download instructions) continue that amount of repetitions for another 3-4 months to notice a size increase.

  • I feel like I can’t get a erection any more. I exercise often and I am in pretty good shape. I am 20 years old. Even getting oral from my girlfriend doesn’t get me as hard as I used to. Then after a few minutes my erection goes away. I need help! I don’t know if it’s because of sleep or a poor diet. It’s not because I’m not attracted to my girlfriend because this has happened with two other females in the past and I was never able to have sex with them. I’m really worried because my girlfriend thinks I’m not attracted to her and I don’t want to lose her! What can I do?

    • Hi Nick, diet, sleep and exercise only play a small role in solving sex problems. How you focus your attention during foreplay and intercourse determines which muscle programs are activated (and remain activated) in your brain. These are easy problems for me to solve.

  • Hello Mam.
    I am 26 year old single guy. My penis don’t get hard for long time. It never erect easily and my penis size is 6 inch when it erect is this size perfect for my partner? In future I will get married after two years, I like that my penis will erect many times a day. Tell me about this and tell me in detail about exercise number 1. I am unable to understand it. Reply on my email. Thank you very much from your useful site.

    • Hi Amin, the average size of a man’s penis is between 5 and 6 inches. If you have problems understanding English, please ask someone to translate the instructions for the No. 1 exercise. This exercise can restore strength and integrity to your genital muscles which provides the physical foundation for achieving strong erections. I teach the specific thought action sequence which enables a man to get an erection, stay hard and in control and only ejaculate when he wants to.

  • Hi Mam,
    My age is 26. I did over masturbation for 10 years. So now my thigh has become thin and lost muscles. Also my penis is not active and not erect easily just in early morning it erect, and erectile when seeing porn movies. My sperm is also not thick and it is watery. Does the exercises you have mentioned above help me to overcome the problem I had said above? Please help me how to regain my lost muscle, strong erectile and sperm count.

    • Hi Amin, masturbation has nothing to do with lost muscle strength in your thigh. The three exercises mentioned above will improve strength in your legs and thighs as well as your genital area. Sperm varies in thickness. The essential component in solving ED is knowing what to focus on, in the right order.

  • When I kiss and hug my girlfriend penis erects but not as hard as it should be, and it falls within next seconds. I masturbated thrice a month for 8 years, now I’m 23. Please tell me what to do, I have big and thick penis I want hardness back.

    • Hi Nomi, this is an easy problem for me to solve. As soon as you start worrying about what’s going to happen with your penis next, you can lose erection hardness or lose control, depending on where you are located on the arousal scale when your mind becomes distracted. This is fully explained in my new program Males: Flick the Switch for Total Control in Bed!

  • Hello mam, please I have a very long penis and my partner always complain am hitting something whenever am fucking her. What’s this thing likely to be and how can I fuck her without hitting that thing again?

    • Hi Edward, just as some men have a long penis, some women have a small vaginal cave. You need to be more considerate of her needs and focus on a slower, more gentle rhythm so you don’t hurt her.

  • Hallo Jacqui
    My problem is that I do not have control on my penis while erected. I mean it’s erection is not on my control. Also I feel my penis is weak and I am not married. While masturbating I have very fast ejaculation its long about 40 seconds and the last question how can I increase my penis. Thank you so much I am looking for your response.

    • Hi Yasir, do the No.1 exercise mentioned above to increase your penis size and strength. To gain a hard erection and stay in total control you need to balance the sexual trifecta which is explained in my new program.

      • I need more exercise to increase my sex stability because I never reach my third round and I have early ejaculation.

        • Hi Kay, ideally for your partner, you are able to last ONE round of intercourse – but as long as (she) needs you to. This can be 20 minutes or more. Physical penis strengthening exercises ONLY provide strength and stability. The next step in solving your premature ejaculation problem is to learn the correct start to end procedure for sex, so your brain is constantly receiving the correct signals during all sexual activity.

    • Hi Ramesh, this could be a medical problem, so please visit your doctor. Other factors can include a partner’s lack of interest in sex, and previous problems such as achieving erection hardness.

    • Hi Atul, you need to stop worrying about what’s happening with your penis. To be able to stop worrying, you need to understand the order in which your sexual programs need to work. Each “program” is triggered by thoughts, feelings and actions. This is explained in my new program which is available soon – Males: Flick the Switch for Total Control in Bed.

  • Hi Jacqui
    At first thanks so much for your valuable information. My problem is that I do not have control on my penis while erection I mean its erection is not on my control, also I feel my penis is weak and I am not married. While masturbating I have very fast ejaculation its long about 40 seconds and the last question how can I increase my penis. Thank you so much I am looking for your response please send in my email.

  • Hi
    Please help me, my age 53, at last 2 years, the problem that is I could not get required erection during making love and also I get early ejaculating too fast. (My historical sex was free of problems). Please reply to my Gmail. Looking for your reply soon. Thank you so much!

  • I have been masturbating for 4 years now my dick is very weak and I ejaculate after 2 mins in bed and my girl friend is complaining about it please help me.

  • Researchers have worked really hard to figure out exactly how testosterone affects the male libido and they still don’t have an answer. It’s true that libido declines with age as testosterone levels decrease.

  • Good day Jacqui, have been Masturbating for a longtime now, yesterday I had sex with my girlfriend for the first time and I found out that my dick will be hard for a moment later on it will fall down but whenever I hold it a lit bit it will rise up but when I start having sex again it will drop down. Pls I will be glad if you could give me some tips on that

    • Hi, you need to get the balance of sexually arousing thoughts, sexually arousing feelings and sexually arousing actions right – to gain an erection, keep an erection and stay in control of when you ejaculate. I have a program coming out soon.

      • Mam, I am Amar age:28, unmarried. I am suffering from erectile dysfunction from 1 month. I tightly stretch my whole body to stop discharge at the time of foreplay with a girl after that I feel huge pain in my legs. I am not able to maintain hard erections. If I give hand support to penis at the time of masturbation it gets hard and when I not then it loose. Before this problem I have sexual desire whole day but now I lost my sexual desire.

        I always think about my problem and every thing in my mind goes blank. Please help me in this I am very worried. Is there any permanent solution of erectile dysfunction? Did I damage my penis nerve? What test I require to diagnose the problem? Please help me in this.

        • Hi Amar, unless you felt huge pain in your penis as well as your legs it’s unlikely you damaged your penis when you tightly stretched your whole body to stop discharge. To permanently solve erection dysfunction – to keep an erection and stay in control of ejaculation you need to balance the sexual trifecta – sexually arousing thoughts, feelings and actions. This is explained in my new program Males: Flick the Switch for Total Control in Bed. Available soon.

  • Hi, Can you please help me with over excitement thought problem? This causes me ejaculating too fast. I’m doing the exercises which you have mentioned here. But I believe both mentally and physically will help me through. Please reply to my Gmail. Looking forward for your reply soon. Thank you!

    • You need more than physical exercise to overcome early ejaculation and other sex problems. Until you know how you are specifically causing these problems, you will keep making those errors! As requested, I have replied via email.

  • Please tell me if its true if a man exercise and loses weight does he want more sex because he didn’t at one time and now that he lost weight and his job is constantly moving he exercises all day and even picks up weights at home he says so his muscles won’t be sore. should I worry I mean is he telling me the truth or is he thinking of someone else and getting ready for that other person?

    • It could just be that he is brushing up on his “A” game and wants more sex with you. If he’s had an advanced session with me to resolve an early ejaculation or weak erection problem he would have been provided with a complete sexual strategy to regain your sexual interest, which includes exercise and physical attraction.

  • Hi mam, am 18 years old and my penis is 5 inches…can you please tell me is it large enough to have a satisfied sex? And I masturbate 3 times a week…masturbate can block the development of penis??????

    • Masturbation won’t block the development of your penis – just make sure you read my post on Masturbation, Porn and Erectile Dysfunction. It’s not size that counts but how you use it so yes, 5 inches can be large enough to satisfy yourself and your partner during sex.

  • For the 1st time when I was 18 got a chance, no problem, good time. Back 2 back 4 times. Now I am 24 I got a chance of having sex twice. But could not penetrate due to ejaculation. While Masturbation time – 10/20/30 min (with porn also)?

  • Hello, most of my life I suffered from PE. Over the last few years I have tried extremely hard to resist or defer the ejaculation by relaxing or wilfully avoiding the physical sensations. I have done this to extend the act of sex with my partner, but recently I have now experienced ED and I believe it to be a direct result of my attempts to avoid PE. I would much prefer PE than ED and would like your thoughts on whether you think I have caused my own problem. I am healthy, not overweight, don’t have high blood pressure, don’t smoke, exercise, etc, etc. I am 58 years old and love sex and the sight of a beautiful woman. Your thoughts and help are appreciated.

  • Hello mam.
    I am 21 year old guy. My penis don’t get hard for long time. Tell me about this and tell me in detail about exercise number 1. I am unable to understand it. Reply on my email.

  • Hello ma’am read your article it is very inspiring. Just wanna know how can I increase my size and how can I last longer. Also suggest some natural fruits and foods for harder erection.

  • I am 24 and started masturbating at very early age of 13. Now the frequency of masturbating also increases.
    I feel that this frequent masturbating makes me weak.

  • Due to excess alcohol consumption… My sexual arousal feeling has reduced to almost zero…I dont feel it…This is happening in last few days….And my size has also decreased. Please help me out I am a 20-year-old boy

  • Mam, my penis is erect but not so stronger, how much stronger a penis required to break hymen. is it can break with such penis.

  • i think you’re a bloody idiot.

    for starters, you are not a man and despite your delusions, you have no clue what it’s like to have this issue.

    and secondly, it’s bulbospongiosus now…. not bulbocavernosus

    • Interesting comment. I know what it’s like to have a partner with these issues and I also know the exact step by step requirement needed to end sex problems. It’s interesting to note that medical specialists come to me when they personally suffer from premature ejaculation and erectile dysfunction because the medical establishment has no idea how to solve these issues. As you can see, that image was sourced from Google. Read my testimonials.

  • Mam I am 26 year old .i ‘m married…. I lost my erection during sex….plz tell me how can get good erection ….I’m very stress.

    • Hi Parminder, sometimes this is just a random event however, if you then start worrying about whether or not you will be able to get an erection… that’s when it starts being a problem.

  • Hi Jacqui
    at first thanks so much for your valuable information.
    and my problem is that i do not have control on my penis while erection i mean its erection is not on my control, also i feel my penis is weak and I am not married. While masturbating i have very fast ejaculation its long about 40 seconds and the last question how can i increase my penis. thank you so much I am looking for your response please send in my email. thanks.

  • Hi,
    I have to take pills while performing sex once i take them i am good to go for like 50 mins but i want to get normal I dont want to take pills anymore, I often realize when i work out for like 40 to 45 mins any kinda excerise i usually get a good erection i think its just smoking bc i smoke a lot and also if i see any porn or even if my gf touches me my penis starts ejaculating some weird thing, i think its pre cum so what do you suggest i should do to get very normal I am planning to get married next year and cant take that pill everyday

  • Dear Madam,
    I’m married but I have PE problem since day one and I ejaculate in 30 sec not sure if this is due to masturbation I use to do. During Oral simulation with hand I ejaculate in 2 mins and with mouth in 1 min. Can you suggest how can I make my sex muscles stronger.

    • Hi Harry, your problem has nothing to do with the strength of your sex muscles, you need to understand how to control your thought processes. Your thoughts – and the resulting feelings and actions – determine your ability to stay hard and in control.

  • Hey Jacqui, im 35 years male and married for 6yrs. Although my wife is very attractive and beautiful i dont get aroused in bed and cant maintain good erection. Please help

    • Hi Sams, your weak erection problem is likely related to constantly worrying about these problems occurring. This affects your libido as well as your overall desire for sex. You may be overly focused on fulfilling her needs instead of attending to your own fulfilment.

  • Hi I’m 21 year old,I think i got all problems at once.small pennis,premature ejaculation,erectile dysfunction.I am really freaked out,I don’t know what I am going to do.I stopped mustrabate day before yesterday,now my pennis isn’t erecting and my pennis is very tiny when its erected .Mam please help me out….

    • Hi Sachin, you need to start with the above No.1 exercise to strengthen your penis. This exercise may also increase your size (the size increase varies from man to man). When you constantly think about your penis during sex, you either activate the ejaculation program in your brain, or lose focus and lose the erection, depending on where on the arousal scale you are located when these thoughts occur.

  • Hi Jacqui,
    I am 33 years old. I got my penis hurt when I was 14. My foreskin membrane which joins it to shaft was broken during an intercourse. I suffered premature ejaculation and sensation loss after that. How can it be cured? Thanks

    • Hi Dave, it’s unusual to suffer from premature ejaculation and sensation loss at the same time. Usually PE occurs due to being overly focused on sensations which then causes the brain to over stimulate sexually.

  • Hello mam, I am masturbating since at the age of 12 years and now I am 20 and I had surgery with my scrotum as when I urinate the surrounding area of my Penis Will get swell. Exactly I don’t know much about me surgery but when I became sensible as I had surgery at the age of six . I came to know that I am having only 1testis of my working. But everything was good, I got full election ang timely even during the early days of my masturbating.but due to excessive masturbation as I almost masturbate daily or sometimes twice. The condition starting worsening. And now at at this age of 20 I didn’t get good erection….as I think I suffered from erectile dysfunction……. Can u please suggest me now what to do..? Thanking you.

    • Hi Arpit, make sure you do my No.1 exercise to strengthen your penis muscles – and check out the article (link in the right sidebar) to read about masturbation, porn and erectile dysfunction.

  • Hello mam I am rohit 27 year old soon I am going to problem is iam mastubrating since the age of 16 and now I am having the problem of ED.some time back for 3 days I have very hard erections and I mastubrate but after that all erections gone I don’t know why.please help

      • Hi madam, I’m 32year old single-male, I was addicted to porn since 3years . Now I’m not able erect by watching porn and even Masturbation. I’ve anxiety and depression about it. Please help to get rid of it. Let me know the diet and exersizes to recover it. Thanks for your incredible advice and help.

        • Diet and exercises are usually not enough to solve your erectile dysfunction problem. Anxiety overrules your sexual programs which is why ED drugs don’t work for some men. And a lack of sexual function leads to a depressed state. Make sure you sign up for my No.1 tip for solving sex problems so you can get started on solving your anxiety problem.

  • Hi Mam,
    My age is 26. I did over masturbation for 10 years. So now my thigh has become thin and lost muscles. Also my penis is not active and erectile when seeing porn movies. My sperm is also not thick and it is watery. Does the exercises u have mentioned above help me to overcome the problem I had said above? Please help me how to regain my lost muscle, strong erectile and sprem count.

    • Hi Shantha, these exercises will help to restore sexual function however, you need to understand how to focus your mind correctly to regain full control. Masturbation does not keep your penis strong, so make sure you do my No.1 exercise (as per the PDF protocol) to restore strength to your penis.

  • Read your article. My Fiance and I are having some issues. I am Built different then other men, My penis points down in a 90 degree angel. Will the excersies above help keep the blood flow going? and do you know if there is a way to straighten me back out?

    • Hi Ken, this often happens to men with a larger penis size and can occur by constantly putting the penis facing down in the underwear, when feeling aroused. For the next six months, use the opposite positioning for your penis in your underwear.

  • Hello! I am a 28 year old man who has been struggling with erectile dysfunction for about the past 5 years, and 2 days ago I found your website and started the exercises involving contracting my pelvic muscles, and I must say, I have already noticed a substantial difference in both the strength of my erections as well as my orgasms. Thanks so much for your valuable information. I realized I was almost never using those muscles, as it was difficult for me to flex and find them initially. I still have trouble holding for a count of five, but I am so relieved to feel so sure that I am on the right track.

  • Hi,
    I have 2 questions:
    Can these exersices help me with erection which is worse after taking medicine du to other disease?
    The N 1 exersice have to be done during peeing?

    • Hi Lion, these exercises can help you despite taking medications for other diseases, although it’s important to have a complete health and wellness strategy in place. If you speak with a naturopathic physician they may help you to correct other health issues so you don’t require medications which interfere with your ability to have a great sex life.

      The No.1 exercise doesn’t have to be done while you are peeing, that was just an analogy to help you identify the muscle to be exercised 🙂

  • Hello mam, it is great site. I’m a 23 year unmarried guy, I never had sex. But I am masturbating 1-2 times per month. is it harmful or not?

  • apprx. a month ago i fell on the bar on my bike and had perinneal injury. a fistula was formed and high flow priapism occured, which meant constant erection for about two weeks. it was treated with selective arterial embolisation, so an artery was closed with a material called spongustan. it was two weeks ago. doctors said it is ok not to have EF for a month. i am worried now as my unit doesnt even show slight improvments. for some reason i imagine it should come back bit by bit. maybe m wrong. this is a very rare case, doctors also seem a bit clueless. i cant help but think about it more and more. try to stay positive. i would thank any thought, comment. i am 32 and even this way, i have a huge sex drive. thanks and happy sex to all 🙂

    • Hi Bo, what an unfortunate accident you had. Has the artery been reopened to reinstate blood flow? The fact is, the more you try not to worry about erectile dysfunction or weak erections, the more prevalent those thoughts are going to become. And if you’re not thinking about sex during sex, you know what’s not going to happen. I can easily teach you how solve the psychological aspect of ED in one session.

  • hi greetings for the i want long lasting power when during having sex with female give me a such a suggestion to strengthen my penis as much as possible why because i want to step in to sex please give me suggestion.

  • Hi,

    My penis gets very heavy sometimes when I am at work doing non-sexual things. But when I am at home with my wife it is very hard for me to get big. Please let me know how I can reverse this. thanks

  • Hello… I am 27 years old n single.I started masturbating since 13 years of age…I am doing gym n that’s gud….but from 3years got severe ED while masturbating too n while sex….i did keggel exercises but ended with nothing…Infact i lost my size too…my penis got thin n small ….This thing irritating me…i dont know how to recover please help me….


  • Hi,

    I like the article. The trampoline work great. But can I ask…? If my wife she jumps on the trampoline after the sex, does this decrease risk of pregnancy and having baby?


  • am 18 hv been masturbating for d pass five yrs nd nw my penis is nt big look so small nd i gts early ejaculation what d curse??? mrs

    • If you are worrying whether or not your penis will work, nothing will improve your erection hardness. You need to focus on the right subject matter so you can coordinate your brain with your body.

  • Hi. Im a 17 boy i used to masturbation about 3 years. And i get to orgasm under 1 minute . i wonder weather it will get to normal time by not masturbating?!
    And tell me if there are some technical stuff to improve orgasm time.

    thanks you so much for your nice site

    • Hi Hamid, refraining from masturbating will not necessarily increase your ability to last longer. To be able to ejaculate only when you want to, you must understand how to execute your sexual programs in the right order. If you are ejaculating early, you are over stimulating your brain sexually.

  • Hi.. I’m 29 years old. I’m having strong sexual desires and sex with few women in past. But from last 2 years I’m experiencing ED. But occurs only occasionally. But considering to my past I believe I’m having a serious prob.

  • Is there any ways to overcome the tension and anxiety in bed and also is there any exercises to regain the size of my penis and also get 100percent erection…,

    • Hi John, you’re on the right page for exercises to regain the size of your penis and increase erection hardness. You’re experiencing anxiety because you don’t understand the order in which your sexual programs need to work – which makes your mind panic. Overcoming anxiety is key to overcoming ED.

  • I have problem with premature ejaculation n can’t sustain for more than 2-3 min, I used to have better control earlier but now it’s a big issue please suggest

  • Hi! Mam, I am 20 years old(male). I have been facing problem from 17 years old. My penis become small and erections. It doesn’t work and myself depressed.can I overcome from this?? Please give me solution mam.

  • hii i m 23 yrs old and a frequent masturbator..but i ve start facing problems like erectile dysfunction and premature ejaculation and cnt last longer in bed even if i want to what shud i do..?????

  • Hello mam, am a 22 year unmarried guy, I never had sex , my penis worked till a month back I had early mrng erections, erected when watched porn, but now it’s not erecting even I see porn, no early morning erections.. Even when I tried to masturbate its no getting harder, finally sperms are coming out.. Am worrying a lot.. Please tell me solution to be normal again..

  • I have done masturbation so much that now it take very less time. I am afraid that I wont do proper sex with my wife. any suggestion that can help me . please let me know

    • Hi Niloy, the act of masturbation requires different sexual programs to that of intercourse with a partner. You may find The Link Between Masturbation, Porn and Erectile Dysfunction (on my blog) an interesting read.

  • I am 23 years old . I’ve done sex 3-4 times with my girlfriend but each time the sperm come out just after 2-3 minutes of intercourse . And after that my penis Become small.. I want to do sex some long time.. Pls help me what should I do ..

    • Hi Avik, if you’re too focused on how arousing she is and how much she turns you on it will cause you to ejaculate early. You need to focus your attention in the correct manner to stay in control.

  • I m 33 years old i m married last six year and i happy my married life suddenly i have a sexuall problem i releaze very early plz help me

  • I am 25. While I am fine masturbating watching porn, i am unable to achieve erection during real sex. A lot of anxiety seems to be crowding me which makes it much more difficult. pls help.

  • ur man most be a lucky man to hve u… please I hve been mastabeting for the past 20 years, please I no it has affected me badly n wish to stop, but for now please my penis does not erect straight but rada face down. my wife can’t site and ride me which she feels bad off. please could it be that my penis is too big to stand or I hve over weaken my penis with mastabetion. please help me. with the exercise I hve tried it over and over. please help me n I will be grateful to u all my life. thank u

    • Think of sexual fantasies and how good that feels in your penis. But be careful because if you over stimulate your brain sexually you will cause the opposite problem of premature ejaculation.

  • Hi is Percy I’m 17 during sex i don’t last about three minutes and my first round comes fast and after my first round I’m unable to go for the second round and my penis doesn’t ejaculate anymore and it will take me about four hours to ejaculate again so can you help me please.

    • Hi Percy, you really need to understand the order in which your sexual programs must work. At the moment you are confused and all over the place, which causes random sex problems to occur. Please send me an email.

  • Respected Mam,

    I masturabate three times in week and I feel I loosing my strength about sex and I have erection problem also…So please give me idea, diet or food.

    how I should increase my erection hardness, strength and stamina.

    So pls help me mam….

    • Hi John, the most important thing to correct is your mental focus – what you are thinking about during the lead up to sex and then during intercourse. These thoughts have a direct impact on what programs are activated in your brain.

  • Hey, I just want to confirm one thing.
    I’ve been smoking since an year or so.
    After leaving smoking for the past one week.
    Why I am not able to get the erection properly.
    Orgasm seems out to be gone I guess. ;(

  • im 29yrs of age i normaly have issues with getin hard erection and also experience pe not lastin up to a minute.sometimes whn im erect and my woman is on top me and i try 2 turn 2 b on top of her i lose my erection immediately ds nearly broke my marriage pls advice me on wot 2 do 2 thanks

    • Hi Dan, it’s common for a man to lose his erection when he changes sexual position. This occurs when he is more focused on the mechanics of shifting position and loses erotic focus.

  • My girlfriend tried giving me a hand job but I couldn’t cum n den lost my erection…and I can’t masturbate unless m lying on the bed…Please help me…Sometimes it takes a long time for me to get fully erected…please help!

  • Hi doc, am barely 23 n am having an annoying prblm of both PE n ED. With my small dick, wen i penetrate it wont get to 1min and i wil release. also after releasing it stil takes up to an hour for my dick to erect again and if it does, it wont stil last up to 1min. Am tired of it n am loosing my lovers for dat reason pls help me

    • Hi Nelson, do the above no.1 exercise which may eventually increase your penis size. If you’re constantly worried about what’s happening with your penis it will cause you to ejaculate early.

  • Jacqui,
    I’m 33 and masturbate about 1-2 times every other day. I am dating someone new and spent time on the couch making out and fooling around. I went from erect to flaccid numerous times because she didn’t want to have sex. Close to 3 hours later after watching a movie she was ready and for my first time ever I couldn’t get it up. Is this a physical exhaustion thing from getting hard so many times before? Would masturbating less or abstinence from masterbation help because of maybe a mental issue? I was completely embarrassed but she was completely understanding.

    • Hi Bobby, it’s common to go from erect to flaccid when you are mucking around. If you’re mind is focused in the wrong way, it is impossible to get an erection. So if you’re worried about not getting an erection then it’s physiologically impossible to become erect.

  • Hi,
    I have weak erection, and I am scared about it, how do I cure it naturally, I had a strong erection all of sudden this happened, I donot know why,I am 29 and I just had sex once in my entire life few years back, I am not married as well, Please help me.

  • Hy Jacqui

    I m ASIF 28 years old from Pakistan..
    My penis is small only 4 inch. When I want do sex my penis hard quickly and discharge very quickly. Hardly ender in pussy and discharge very quickly. I want increase my penis size upto 7 inches. Can I increase upto 7 inches???? Plz help and guide me on my email address

    Best reqard

    • Hi Asif, it’s unlikely you will be able to increase your penis size from 4 to 7 inches. Maybe to 5 or 5 1/2 by using my no.1 exercise for a period of six months as per instruction. It’s obvious by the words you use, that you are overstimulating your brain sexually which is causing you to ejaculate early.

  • Hey hi jacqui….it’s really a helpful blog… I have early ejection. …I don’t last long in bed.. pls tell what will help….

  • hi,I am 29,thanks for all your valuable suggestions,May I please know how to overcome anxiety in general,now it is affecting my erection and I also feel low in energy overall.

  • I’m 17 years old and I have a sticky stuf on my underware when I get up Early morning. Is it good for me or not? Please tell me

  • When I tried to have sex I couldn’t get hard even though I was hard before we started to lay in bed. I was nervous that I wouldn’t be able to perform and my mind was just telling me to stop thinking about it which didn’t happen of course.

    You say that I need a complete strategy in order to not think about it. How do I do this? How do I make sure that the next time we have sex this won’t be a problem?

    • Hi Raoul, it’s common to lose erection hardness during oral and foreplay – but the more you try not to think about losing your erection, the bigger that problem becomes in your mind. I can solve this problem for you in one session.

  • Hi, I m having concerns on my erection angle. It points up about 30 degree from abdomen and tilts 30 degree towards left. Is this normal? Any exercise to make it straight? Thanks!

    • Hi Krish, this often happens to men with a larger penis, due to folding their penis down to one side in their underwear when feeling aroused. If this is the cause of the problem it can be corrected by folding the penis down on the opposite side in your underwear.

  • hi my self anshul , and i m suffering from the ED , PREMATURE ejaculation please suggest me what can i do to overcome these problems

  • hi mam i am suffering from wet dreams for this i am edicted for masterbation now at that time i lose my sex power due to masterbation