Erection quality plays an important role in our sexual confidence, and our ability to give and receive pleasure in the bedroom.

On the far end of poor erection quality, there is erectile dysfunction, which is the persistent inability to achieve or maintain an erection for sexual performance.

However, there are also varying degrees of poor erection quality. For example a man might be able to achieve and maintain an erection for sexual performance, but the erection is not as hard and stiff as he would like to really feel his female partner, and for him to receive the greatest pleasure.

Similarly, a man might be able to achieve a 100% rock hard erection, but he isn't able to maintain it throughout the entire sexual experience. Due to a myriad of factors, his erection might subside half way through sexual intercourse.

Whether you are experiencing full erectile dysfunction, or have a varying degree of poor erection quality, the following tips will help you improve your erection quality to experience greater pleasure and enhanced confidence in the bedroom.

1. Kegel / Reverse Kegel

While this list is in no particular order, performing kegel and reverse kegel exercises is one of the best tips to improve erection quality.

A kegel exercise is when you contract and relax your pelvic floor muscles to strengthen the pelvic floor muscles and improve blood flow to the penis.

A reverse kegel exercise is when you relax and expand your pelvic floor muscles to lengthen the pelvic floor muscles and improve pelvic floor flexibility.

Both kegels and reverse kegels target the pelvic floor region which is the primary muscle group that supports erections.

In order to learn how to kegel and identify the muscles involved, pretend like you are peeing and have to stop peeing mid-stream. The way you would tense up and tighten your pelvic floor to stop peeing mid-stream is the same way you perform a kegel.

In order to learn how to reverse kegel there are a few steps involved. The first step is entering into a state of deep breathing and relaxation, and focusing on breathing deep into your pelvic region. The next step is engaging your abdominal muscles by pulling your belly button towards your spine which naturally should expand into outward relaxation of the pelvic floor. Lastly, imagine that you have to pass gas and are trying to gently push it out of your anus. Lightly expanding and pushing that area should help softly elongate your pelvic floor area.

Remember that kegel and reverse kegel exercises should be done in a relaxed state while deep breathing, and you should never exert too much force, pressure or tension while doing so.

There are two main reasons why kegels and reverse kegels are one of our top recommended erection quality exercises. One, you can literally do them at any point in your day whether you are at work on your computer or reading a book at night as they don't require hands-on activity or privacy. Two, they are a direct exercise meaning they target the pelvic region and source of erections directly, while other erection quality exercises may target lifestyle habits or penis enlargement as means to indirectly improve hardness.

2. Sleep

Sleep is another important way to improve not only your erection quality, but your general sexual functioning and sexual health. When you're sleeping, your body undergoes many physiological processes that help improve, repair, and maintain body systems that allow for optimal erection quality.

If you've ever had to start your day on very little sleep, you know how important sleep is for your energy levels, psychological well-being, and general functioning, and how a lack of sleep can negatively impact these areas. Optimal sexual health and erectile function requires having a good amount of energy and feeling good with yourself mentally, so getting an adequate amount of sleep is crucial.

Sleep also helps to maintain hormonal balances like testosterone levels which are important for sexual arousal, a healthy libido, and erectile function. Getting a good night's rest regulates blood flow and optimizes healthy circulation to all areas of the body including the genital region which increase engorgement of the penis.

3. Diet

What you eat and put into your body can either positively enhance your erectile function and sexual health, or negatively impact it.

A diet that is rich in fruits, vegetables, lean proteins, whole grains, and healthy fats supports a healthy body that can produce optimal erectile functioning. A healthy body means an excellent cardiovascular system, well-balanced hormonal health, and proper blood flow to the penis.

Foods like leafy green vegetables, organic fruits, chicken, fish, beans, nuts, and whole grain pastas or breads can provide a strong nutritional foundation for a healthy sexual life and improved erectile function.

Foods that you should avoid or moderate are processed foods, saturated fats, high sodium, and high sugar foods that can lead to obesity, hormonal imbalances, and impaired blood flow to the penis.

4. Exercise

Partaking in regular physical activity will lead to a number of health benefits, many of which are directly related to improved erectile functioning.

Cardiovascular exercise like running, biking, or swimming improves blood flow throughout the body, including to the penis. It also helps maintain healthy levels of hormones which are important for sexual functioning. Additionally, cardio helps improve your sleep and mood, and decreases stress levels.

Strength training is another great way to exercise and can lead to improved erectile function. Lifting weights and exercising your large muscle groups leads to your body producing testosterone and growth hormones which increases your libido and enhances erectile functioning. Weight lifting can also improve blood flow, confidence, mood, and energy levels which all can positively impact erectile functioning.

5. Jelqing

Jelqing is a manual exercise that involves creating an "O" grip around your penis with your thumb and pointer finger, and stroking it outwards while moving blood towards the tip of your penis. Jelqing helps improve blood flow throughout the penis, strengthens penile tissue, promotes overall penile health, and can lead to penis enlargement.

After jelqing, you can directly see the positive impact that it has on your penis unlike some of the other lifestyle tips above like diet and exercise. Gently jelqing your penis in a relaxed state is a great way to stimulate blood flow in the penis which has a direct positive impact on erection quality.

6. Stretching / Hanging / Extending

Stretching, hanging, and extending are penis enlargement methods that mainly focus on increasing the length of your penis, with some indirect girth gains as well.

While stretching, hanging and extending aren't normally praised for improving erection quality, in our experience it definitely does improve erections, erection quality, and hardness, as long as the enlargement methods aren't done in excess.

Our theory is that when you stretch/hang/extend, you are breaking down tissue and your body is rebuilding it, so it has to send extra blood and nutrients to the "damaged area", hence the improved erection quality and hardness. Similar to micro needling, in which you are intentionally damaging areas of your body so it sends more blood and nutrients to repair it.

7. Stress Management

Stress management and mitigation can positively impact erection quality by reducing the levels of stress hormones such as cortisol and adrenaline in your body. High levels of stress hormones can constrict blood vessels and impair blood flow to the penis, making it difficult to achieve and maintain an erection.

Reducing stress can also help alleviate performance anxiety and psychological barriers to sexual arousal which will lead to increased confidence in the bedroom and greater erection quality.

8. Alcohol / Tobacco Moderation

Moderating alcohol and tobacco consumption can positively impact erection quality by reducing the risk of vascular damage and hormonal imbalances associated with excessive use of these substances. Heavy or chronic alcohol use can impair blood flow to the penis and decrease sexual arousal in the long-term, as well as after a night of heavy drinking.

Similarly, tobacco use damages blood vessels and restricts blood flow, leading to erectile dysfunction over time. By moderating or quitting alcohol and tobacco use, men who want to improve their erections can support healthy vascular function, hormonal balance, and overall sexual health, resulting in improved erection quality and sexual satisfaction.

9. Pornography / Masturbation Moderation

Pornography is one of the most detrimental creations to human society and specifically mankind. Being able to access an infinite amount of naked women and sexual activities from any place that has access to the internet at any time of the day, has taken a toll on our society's masculinity and relationship with sex.

By moderating pornography and masturbation you can positively impact erection quality by promoting healthy sexual response patterns and reducing desensitization to real life sexual stimuli. Consuming an excessive amount of pornography or frequently masturbating may lead to a phenomenon known as "sexual exhaustion," where the brain becomes less responsive to sexual cues, potentially leading to difficulties in achieving or maintaining erections with real-life partners. By moderating pornography use and masturbation frequency, men can maintain sensitivity to sexual stimuli, enhance arousal with partners, and promote overall sexual satisfaction and erectile function.

10. Breathing / Meditation

Breathing techniques and meditation are great ways to positively impact erection quality by promoting relaxation, reducing stress, and improving blood flow. Deep breathing exercises can help activate the parasympathetic nervous system, which promotes relaxation and arousal by slowing the heart rate and lowering blood pressure. Meditation practices can also reduce stress levels and increase mindfulness, allowing individuals to better manage anxiety and performance-related concerns that may interfere with getting and maintaining an erection. By incorporating breathing and meditation into their daily routines, men can enhance their overall sexual health, leading to improved erection quality and satisfaction amongst many other positive life benefits.

Final Thoughts

We wanted to save this little tidbit for the end, but increasing your erection quality and hardness can actually increase the length and girth of your penis. Obviously you are not gaining any "new" length or girth, but you may have such poor EQ that your penis appears and feels smaller than it actually is, and improving your EQ can actually help you realize the full size of your penis.

Many women would actually prefer a rock hard penis over a soft penis that's slightly bigger. It's more immersive and sensational for her, and if your penis and erection quality is too poor, there may be positions you can't do or you might be unable to even have sexual intercourse.

Overall, most of the tips in this guide are easy to implement and will have expansive life benefits outside of the bedroom. Implementing them and improving your erection quality is just one outcome of living a better, healthier and more mindful life.