How to Train Your Penis
Let’s demystify erectile dysfunction, shall we?
Whether you’re having a tough time getting erect or staying erect, it’s distressing – but you aren’t powerless over this situation. Once you have a deeper understanding of how an erection works, you can have much more control over your body and take proactive steps to train them: to look and feel stiffer, to stay harder longer, and to orgasm with more intensity.
The Science of Erections
Why does a penis get hard?
The arteries inside it swell with blood. When you’re sexually aroused, the body sends blood to the genitalia, and that blood fills two tubes of spongy tissue in the penis: the corpus cavernosa. As they swell, the penis becomes erect, and the veins here narrow to trap in the blood. That keeps the penis hard until you orgasm or arousal ceases, and blood flows like usual.
What causes erection problems?
When someone can’t get or maintain an erection, it’s either because of insufficient blood flow to the penis – meaning, their arteries aren’t pumping enough blood in – or there’s too much blood flowing out of the penis because their veins aren’t compressing enough.
Ten to twenty percent of ED causes are psychological and include stress and anxiety. However, physical health, particularly vascular health, is a major factor.
Seven Ways to Train Your Penis for Harder Erections
1. Train the Rest of Your Body
Exercise improves the function of your arteries and veins, helping them efficiently pump blood. Studies show that moderate exercise, around 20 minutes a day, can successfully treat erectile dysfunction. Exercise strengthens not just visible muscles but also arterial and venous muscles, which support your erection.
2. Get Data Insights on Your Erections
you can optimize your erectile fitness by experimenting with different lifestyle strategies, like more exercise, less drinking and smoking, and healthier eating.
3. Do Kegels
Kegels involve squeezing your pelvic floor muscles as if stopping the flow of urine. Daily practice can help prevent premature ejaculation and strengthen pelvic floor muscles, leading to more intense orgasms. Start by holding the squeeze for three seconds, then release for three seconds, repeating up to 20 times.
4. Edge During Solo Sex
Edging involves bringing yourself close to orgasm (7 or 8 on a 1-10 scale) and then backing down repeatedly. This results in a powerful orgasm and trains your pelvic floor muscles to maintain an erection longer.
5. Sleep Well
Lack of sleep can lead to plaque buildup in arteries, negatively affecting circulation. Aim for six to eight hours of sleep per night. Establish a routine: put devices away an hour before bed, avoid afternoon caffeine, consider melatonin supplements, and maintain consistent sleep and wake times.
6. Reduce Your Stress
Erectile dysfunction often operates on a feedback loop: stress about performance can lead to further problems. Manage stress through walks, talking to friends, journaling, meditating, or watching something funny. Establish these as regular habits to maintain a calm mind.
7. Cut Back on Nicotine and Alcohol, but Enjoy Caffeine
Nicotine damages blood vessels, and alcohol interferes with brain signals to the penis. However, caffeine can improve blood flow and encourage genital engorgement during arousal. Keep caffeine intake moderate to avoid anxiety.
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