Men who worry about their “bedtime performance” should practice good bedroom fitness, a process which involves engaging in regular exercise. The man who likes to ensure appropriate male organ care should welcome the opportunity to strengthen his member as well as other parts of the body which play an essential role in bedroom 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 male organ.
Look, all men know that when it comes to intimacy, the male organ is the star of the show, and it’s true that many exercises do focus on one’s manhood; however, a comprehensive bedroom 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 male organ but then move on to the other players in short order.

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

How to find the PC
The PC attaches to the pelvic 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 male organ. Studies indicate that a strong PC can play a role in obtaining stronger tumescence; helping a man to prolong the time it takes to reach release; aiding in stronger male organ 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 intimate life, especially if a man is going to be in the missionary position in hetero relationships or a “top” in same-gender 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.
Intimacy 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.

Male organ care and grooming
All of that hard work will go to waste if the male organ 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 male organ health cream (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 male organ. As a bonus, find a cream that also contains vitamin B5, which is essential for the healthy maintenance of male cells.