How to strengthen the penis muscle?

The penis is made up of 30-60% smooth muscle tissue. And, like other similar muscles, it can grow (or shrink) depending on how you work it.

Everything from bad masturbation habits, lack of relationship communication, poor diet and sedentary lifestyle damage erections. Or, a lifetime of little or no sex can make your pelvic floor muscles weaker and, consequently, your erections too.

Simply by changing habits it is possible to be more satisfied with your sex life. So, to know how to strengthen the penis, it is necessary to take some actions first:

1. Remove stressors

Stress has a negative effect on blood pressure, raising it, which affects cardiovascular health. This has a major negative impact on the strength and duration of erections.

What's more, when high levels of the stress hormone called cortisol are circulating in the blood, libido drops dramatically.

So the first step is to eliminate as far as possible all the stressors that you can control.

2. Stop Excessive Pornography

Numerous studies have shown that excessive or even moderate use of pornography has a negative effect on erectile strength and a man's ability to be aroused by his partner.

Masturbating during pornography causes the penis to respond only to excessive digital stimulation. All sensitivity to the nuances and pleasures of realistic intimacy is lost. It still creates unfair expectations on sexual performance, which causes anxiety that also leads to erection problems.

Know that pornography deceives you. People are generally aware of the level of lying that characterizes great Hollywood movies, but what people often ignore is that pornography is just as false.

In a real porn set, actors will stop and start over and over again and may even cram several weeks of footage into a single scene.

It is perfectly possible to last several hours. But the idea that you could have sex for four hours straight without even taking temporary breaks during the movie is wildly unrealistic.

It is quite natural to partially soften during intercourse. Don't think that doesn't happen to porn guys.

So if you really want to strengthen your penis stop pornography and in the next few weeks you will see your erectile strength increase continuously.

3. Delay ejaculation

Being able to delay ejaculation is all about how the body relates to orgasms, focusing on endurance rather than speed.

Just getting past the five-minute erection mark is the fastest way to strengthen your penis and get long- lasting erections.

4. Identify anxious thoughts

Creating negative expectations about sexual performance makes the body react and turn them into reality.

Release the weight of pressure. Relax and be patient with yourself. Take time with foreplay. Just focus on the sensations your body is feeling.

Remember that sex is more about feelings and pleasure than the show. So stop pushing yourself and you will naturally become better in bed.

Exercises to strengthen the penis muscle

There are simple exercises that, if done correctly, can strengthen the penile tissue. Meet them:

1. Kegel Exercises

Kegel exercises that contract the muscles that stop the flow of urine - often called the pelvic floor muscles - are a great way to improve contact with your genitals.

Kegel exercises are great if practiced consistently and bring strength to the penis and control of ejaculation.

Try them for a few weeks at increasing difficulty levels and you'll be on your way to a stronger, longer-lasting erection.

2. The 9-5 technique

This is by far the best exercise to strengthen the penis while improving sexual stamina.

Masturbate to get aroused and change the intensity of your manual stimulation. That way, you can keep arousal between 5 and 9, on a scale of 1 to 10.

For better understanding, let's say a 5 is the erect state without the urge to ejaculate, and a 9 is almost the point of orgasm, but you're still a safe distance from the point of no return, so you can go back to point 5 again.

Continue this up and down pattern between 9 and 5 for at least 20 minutes. It may seem like a lot, but I promise after five minutes it will be easier.

Also, the way you exercise is how you behave. The longer you hold out while you masturbate, the longer you will have sex with your partner.

Be patient with yourself and realize that with every set of 9-5 you do, you become more aware of your sexual arousal, your penis gets stronger and you gain more control over your ejaculatory response.

4. Deep breathing

If you need to speed up ejaculation, hold your breath. If you want to slow down and prolong your sex session, relax your diaphragm and breathe deeply, inflating and deflating your belly.

Shallow breathing and tense muscles are consequences of the rush to ejaculate. Break this habit by slowing down and bringing more awareness to your sexuality.

One of the quickest ways to control growing sexual arousal is to breathe deeply. Consciously notice your body, take a deep breath and relax all your muscles while focusing your attention on the different sensations you are experiencing.

By practicing all these tips, you'll not only last longer in bed, you'll exercise your penis muscle.