1. Jelqing: is a technique often claimed to increase penis size through manual stretching and squeezing. Start doing this stretching exercise by getting yourself 30 percent erect. And start doing it for 25-50 reps every day

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2. Kegels : involve contracting and relaxing the pelvic floor muscles. They can help strengthen these muscles, improving bladder control and sexual function for both men. Start doing kegel exercises 3 sets a day 60- 80 reps

3.Foods to eat? Foods for better sex: -Arugula -Watermelon -Beet root juice -Dark chocolate -Pomegranate juice -Carrots

4. Quality Sleep Less sleep=Less testosterone Sleep 7-8 hours at night for more testosterone and higher erections.

5. Tongkat ALI Tongkat Ali raises your free testosterone by 100-200 points. Get 400mg/day for higher and higher erections.

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6. Avoid Alcohol Drinking alcohol lowers your testosterone, increases your estrogen, and lowers your sperm count.

7. Sunlight: Boosts vitamin D, which can enhance testosterone levels. It also elevates mood by increasing serotonin, reduces anxiety, and improves circulation, all of which contribute to better libido and sexual performance.

8. Zinc Zinc deficiency leads to lower testosterone. Get 25mg/day for more testosterone and harder erections

Foods rich in zinc you should eat 1. Oysters 2. Red meat 3. Poultry 4. Beans 5. Nuts and seeds 6. Dairy products 7. Whole grains 8. Dark chocolate

9. Lose Weight Fat cells lower testosterone in your body. Keep your body fat between 10-15 percent for optimal testosterone levels

10. Avoid Porn Avoiding porn and masturbation for 7-14 days will boost your testosterone and sex drive, and will improve your erection and also stop quick ejaculation.

11. Supplements Supplement to help you. 1. Vitamin D 2. Vitamin B6 3. L-Arginine. 4. L-Citrulline. 5. Vitamin C 100mg

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