Men all over the world long for having a bigger fuller and thicker peniss and for this purpose they don’t hesitate to spend money on over the counter drugs. Moreover some male diseases like erectile dysfunction and premature ejaculation give them creeps and turn the life of their sufferers into a veritable hell. erectile dysfunction commonly known as ED is inability to gain or keep erection necessary to perform sex. Whereas Premature ejaculation commonly known as PE is to cum too early before or immediately after penetration. These diseases are very common among men and it is estimated about 70 % of men are suffering from ED or PE totally or partially. A recent survey has revealed about 3.5 million are suffering from ED in US alone and there is an increase of about 90,000 new ED cases which is quite alarming. Moreover in France about 1.5 million have been reported to be suffering from ED. It amply shows ED is spreading its tentacles all over the world surreptitiously. Here are 3 most effective exercises which are quite rejuvenating and infuse new vim and vigor in the penile area of men and help men eliminate ED and PE quite naturally without drugs. Moreover if men add balanced rich with all sorts of minerals vitamins and fiber etc., they can gain more energy and vigor. PC Muscle Workouts: If you are not already aware of your PC muscle, the best way to locate it is to urinate, and then to stop the flow of urine. When the flow stops, you have found your PC muscle. Now flex your PC muscle a few times to make sure you have found it. As with any muscle, the PC muscle will atrophy if it’s not exercised regularly. •Quick Squeeze Squeeze your PC Muscle as tightly as you can and don’t hold it just squeeze then completely relax the muscle. Just do this exercise as quickly as you can and do one set of 10-20 repetitions daily. •Slow Squeeze Squeeze your PC Muscle as tightly as you can and hold it for 15 seconds, and then release slowly, completely relaxing the muscle. That is one repetition. Rest 5 seconds between reps. Daily PC Muscle Workout Do one set of each exercise. Quick Squeeze: 20-100 repetitions (add10-15 reps per week) Slow Squeeze: 10-25 repetitions (add 3-5 reps per week) Just as with any exercise program, you should start out slowly and build up over time. Start with the lowest number of repetitions and increase the number of reps weekly as suggested. You do not have to do the entire workout at one session. It is just as beneficial to do each exercise in a separate session. However, it is important to do each exercise daily in order to make progress. This would build up sexual stamina and help you regain unbending erection in a couple of weeks. PC muscle exercises yield amazing results and produce not only strong erection but more intense orgasm and even multiple orgasms in men. Moreover it also benefits the prostate gland by massaging it with contraction of PC muscle. Brisk Walk: Brisk walk is also helpful for eliminating ED as it boosts blood circulation in the body and particularly in male genital area. So concentrate on it. You should walk briskly for at least 10-30 minutes daily and it will help a lot in the long run. Relaxation Exercise: The following exercise will teach you how to relax your body and mind. You will want to find a quiet, comfortable spot to practice where you will not be interrupted. You are going to want to totally free your mind and you can not do this if you are worried about things in your surroundings. This means turn off your phone and pager (or put them on silent), turn off your television, anything else that is distracting or may cause interruption. You are going to want to quieten your mind first and then move on to relaxing your entire body. To quiet your mind, you first want to: â­ºLie down in a comfortable spot, use pillows if necessary to make yourself more comfortable. â­ºLie on your back with your arms by your side and close your eyes. â­ºYou may want to listen to soothing music or relaxation recordings. (Just be sure not to play any music that is distracting or not calming.) â­ºFree your mind of any daily concerns; don’t worry about that work assignment, feeding the dog or changing the oil in the car. Just let all your worries and concerns slip away for a moment and imagine yourself drifting away. â­ºThink of yourself as getting lighter, being held up like a feather in the breeze. â­ºRemain this way for as long as you want. 15 Now, to relax your body, you’re going to want to focus on each and every part of your body. This progressive muscle relaxation is similar to getting a full-body massage. You will begin this muscle awareness exercise in your feet and work your way up slowly. Remember, don’t rush. Just enjoy the time with yourself. While lying down on your back, tense up your toes, hold, and then release. Now do your feet; tense your muscles, hold for a moment and then relax. Slowly continue this up your legs. You are now becoming aware of your body and gaining control of your muscles. Work your way up your lower leg and thighs to your butt and genitals. Focus on those muscles and tensing and releasing them. Breathe naturally as you tense and release the muscles throughout your whole body, one at the time. Don’t forget any parts like the tongue, eye muscles and face muscles.

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