If you’re a man looking to boost your sexual performance naturally — and you don’t want to rely on pills, pumps, or prescriptions — you’re not alone. The good news? There are natural techniques that actually work, and there’s science to back them up.
Forget the hype. Below are real, practical tools that can help improve erection quality, stamina, and confidence — with supporting studies that prove they’re not just locker room myths.
Kegels for Men: The Secret Weapon for Stronger Erections
Most guys think kegels are just for women — wrong.
Strengthening your pelvic floor muscles (specifically the bulbocavernosus and ischiocavernosus) leads to better erection control and ejaculatory strength.
Study:
A 2004 study published in BJU International found that 40% of men with erectile dysfunction regained normal function after doing pelvic floor exercises for 6 months.
→ Source: Dorey et al., BJU Int. 2004. PMID: 16104916
How to do it:
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Squeeze like you’re trying to stop a pee mid-flow.
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Hold 3–5 seconds, release. Do 10–15 reps, 2–3 times a day.
Heavy Compound Lifts = More Testosterone
Testosterone is a key driver of libido and sexual function. One of the most effective ways to increase it naturally?
Heavy lifting.
Movements like squats, deadlifts, and bench press are proven to boost serum testosterone and growth hormone levels — both linked to sexual drive and stamina.
Bonus: They also improve circulation, mood, and energy levels — all crucial for bedroom performance.
Vitamin D and Sunlight = Better Sex Hormones
Vitamin D isn’t just for bones — it plays a major role in testosterone production.
Study:
Men with sufficient vitamin D had significantly higher testosterone levels than those who were deficient.
→ Source: Wehr et al., 2010. Clinical Endocrinology. PMID: 20050857
Get 15–20 minutes of sun a day, or supplement with 2,000–4,000 IU of D3 if you’re low.
Cardio & Weight Loss = Better Erections
Blood flow is everything.
If your arteries are clogged, your penis won’t work the way it’s supposed to. Simple as that.
Study:
A 2004 JAMA study showed that weight loss and regular exercise improved erectile function in obese men without medication.
→ Source: Esposito et al., JAMA. 2004. PMID: 15213209
Try this:
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Brisk walk, jog, or HIIT: 30 minutes, 4–5 times per week.
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Cut sugar, reduce inflammation, improve blood flow.
Penis Enlargement Techniques: What’s Real?
Manual techniques like jelqing and stretching are controversial, but the principles are physiologically sound — especially when compared to medically acknowledged traction devices.
Study:
A 2009 clinical trial using a traction device showed measurable increases in penile length over 6 months, without surgery.
→ Source: Gontero et al., BJUI, 2009. PMID: 18990153
While jelqing hasn’t been studied directly in clinical trials, the concept of tissue remodeling through consistent, moderate tension is used in medicine (think braces or skin expanders).
Final Thoughts
Natural methods to enhance sexual performance can work, but they take consistency, discipline, and patience.
Skip the overnight promises. Instead, follow techniques backed by real evidence — and give your body the time it needs to respond.
If you’re serious about upgrading your sex life naturally, these aren’t just gimmicks — they’re tools backed by science.
More more advanced techniques to make yourself bigger, harder and longer-lasting, see here: Mr. Manpower’s Guide to Overall Manhood Enhancement
Have a good one!
-David Carreras aka Mr. Manpower
Mr. Manpower’s Guide to
Overall Manhood Enhancement
The Ultimate Sex Guide for Men… “male potency without drugs”
www.MisterManpower.net
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