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By: John Dugan

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Men who worry about their “bedtime performance” should practice good sexual fitness, a process which involves engaging in regular exercise – or ‘sexercise,’ if you will. The man who likes to ensure appropriate penis care (http://www.man1health.com/What_is_M1MO.php) should welcome the opportunity to strengthen his member as well as other parts of the body which play an essential role in sexual activity. A word of caution: as in all things related to exercise, a man should take care and know his limits. He also should check with his doctor before beginning any new exercise routine.

It’s not all about the penis.
Look, all men know that when it comes to sex, the penis is the star of the show, and it’s true that many exercise do focus on one’s manhood; however, a comprehensive sexual fitness program takes a more “total body” approach. The supporting players have to be able to provide valuable support to the star, or else there’s no show.

That said, this article will begin with the penis but then move on to the other players in short order.

The penis and his Kegels
Kegels are the king of penis exercises. They are performed using the pubococcygeus muscle, often just called the PC.

How to find the PC
The PC attaches to the pubic bone in the front and the tailbone (also called the coccyx) in back. The PC is most often used to stop or release the flow of urine. If a man is urinating and then needs to stop, he squeezes the PC, and it contracts, shutting off the flow until he is ready to release it again.

As it happens, the PC is good for more than just controlling urinary flow. A strong PC translates into a strong penis. Studies indicate that a strong PC can play a role in obtaining stronger erections; helping a man to prolong the time it takes to reach ejaculation; aiding in stronger penis thrusting; and may even help with prostate issues.

Kegel exercises, named after the doctor who first developed them, involve contracting and releasing the PC. There are dozens of variations, but a common beginning Kegel exercise routine follows:

• Contract and hold the PC in a contracted state for 5 seconds; release for 5 seconds.
• Repeat five-ten times.
• Repeat three times a day.

As one’s PC becomes stronger, the length and number of repetitions can be increased.

Upper body strength
Good upper body strength is essential for an active partner-based sex life, especially if a man is going to be in the missionary position in heterosexual relationships or a “top” in homosexual relationships. If a guy’s arms are weak, he’s not going to be able to hold himself up properly.

Push-ups are an ideal way to help build strength in the arms. If a man is not up to doing traditional push-ups, he can start with wall push-ups (placing hands against the wall, arms straight out, feet firmly planted, then bending arms in and straightening them out). For those with decent upper body strength, chin-ups can be used to present a greater challenge.

Get hip.
Intercourse involves a significant amount of intense hip action: men need to be able to thrust powerfully and deeply.

Lunges are an effective way to exercise the hips. Stand with one foot about 18 inches forward of the other. Bend the knees slightly, then push forward with the pelvis until you feel a good, definite stretch. Hold it for 30 seconds, then relax for 5 second and repeat. Try to get in five-ten repetitions initially and work up to as many as possible. These are the most important exercises, but it doesn’t hurt to work on strengthening abdominals and back muscles as well.

Penis care and grooming
All of that hard work will go to waste if the penis isn’t in prime condition at show time. An A-class performance requires healthy, responsive skin that looks and smells fresh, pleasant and appealing. In order to ensure that the manhood is ready for action, men should take care to keep it clean, as well as trimming away excess hair that can trap sweat, body fluids and grime. Adding a first class penis health cream (http://www.man1health.com health professionals recommend Man 1 Man Oil) can also help maintain a youthful, responsive member. Look for a powerful cream that includes Shea butter (a sought-after high end emollient) and vitamin E (a natural hydrator) to help soothe and pamper the penis. As a bonus, find a cream that also contains vitamin B5, which is essential for the healthy maintenance of penile cells.

Visit http://www.man1health.com for additional information on most common penis health issues, tips on improving penis sensitivity, and what to do to maintain a healthy penis. John Dugan is a professional writer who specializes in men's health issues and is an ongoing contributing writer to numerous online web sites.

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