In the process of sexual life, the coordinated control of hip, abdomen, pelvic depth and thigh muscles is the most critical. Squat this action can fully exercise the muscles of these parts. Practicing 15 minutes every day can make men more supportive, less tired and improve their control over ejaculation. Specific practice: legs apart, shoulder width, legs parallel to the front, thighs parallel to the ground.

Lift the anus 100 times a day.

Some men's shooting energy is weakened, which is related to pubococcygeal muscle weakness. Pubic coccyx muscle is located in gluteus maximus and pelvis, connected with pubic bone and coccyx, and has a great relationship with shooting energy. Lifting anus is the simplest and most effective way to exercise tail muscles. When you are in a meeting, taking a bus or waiting in line, you can consciously exercise your anus, first contracting for 3 seconds, and then relaxing for 3 seconds. Do this once, 100 times a day, and you will feel obvious progress after one or two months.

Practice'

Stand on tiptoe when urinating.

It is good for men to stand on tiptoe when urinating. First of all, tiptoe can dredge the three yin meridians of the foot and achieve the effect of tonifying kidney and strengthening yang; Secondly, when you stand on tiptoe, the muscles at the back of the two calves contract, and the squeezed blood can promote the blood return of the lower limbs and strengthen the muscle strength of the pelvic floor, thus improving the hardness of the penis and maintaining the erection time. Finally, standing on tiptoe when urinating can make urination smoother and protect the prostate, which is especially helpful for men with chronic prostatitis and prostatic hypertrophy. Methods: When urinating, separate your feet shoulder width apart, lift your heels forcibly, and then relax, which can be repeated 3~5 times. You can also practice at ordinary times.

Massage the lower abdomen

Massage the abdomen can promote blood circulation, relax body and mind, and help men improve their sexual ability. When massaging, lean back on the chair, the palm naturally stretches, sticks to the middle of the lower abdomen, and rotates around the wrist. The movements should be moderate and coordinated, the frequency should be about 120 times per minute, and the massage can last for 5 minutes.