The Penis Workout That Will Give You Stronger Erections And Boost Your Performance

A review published in the journal Urology has found that strengthening a man's pelvic floor – the muscles that surround the base of your penis and form a shelf across the bottom of your pelvis – can help diminish erectile dysfunction and premature ejaculation.

How so? When you get hard, your pelvic muscles keep blood in your shaft. This helps to enhance and maintain your rigidity, says urological surgeon Dr Andrew Siegel, the study's author. And for premature ejaculators, squeezing those muscles can delay your orgasm. The stronger these muscles, the better the effect, Siegel says.

It might sound too good to be true, but science backs him up. A 2005 UK study found that 75 per cent of men improved erectile function after working their pelvic floor. In another study, Italian researchers found that 61 per cent of men were cured of premature ejaculation through rehabilitation of the pelvic floor muscles.

However, there are many different causes of erectile and ejaculatory problems, so pelvic-floor exercises may not solve all your sexual woes, says Dr Christopher Kelly, assistant professor of urology at the Langone Medical Centre. But they're free, easy to do and worth a, um, shot.

Ready to try it for yourself? Here's how to do it: squeeze the muscles that you would use to stop a stream of urine and hold the contraction for 1 to 2 seconds (concentrate on only using your pelvic muscles, and not your glutes, thigh or hip muscles). Release. Repeat 30 times, resting one minute when you're finished. Perform 3 sets, 3 to 4 times a week.