This topic is always discussed when you want to have a bigger and longer manhood and also to have a longer s*x time with your partner so here are some tips to help you read it if you want to improve your manhood or just simply to spice your S*x life.

Exercise

You need to exercise to make your blood pump especially exercise that emphasize on Cardio because when you exercise it helps your heart to increase your heart rate and it will also imrpove your blood circulation which also goes through your Penis to help it maintain its erection and also to increase it Size the faster and stronger your heart Pump the bigger and the longer your erection last.

Eat Fruits and Vegetable, Meat and other foods

Eating fruits and vegetables are also great way to improve your performance so here are some foods that can help

Banana - is rich in potassium cand can help for blood circulation to boost your performance

Chili - can help to increase testosterone

(Testosterone is a sex hormone that promotes Sex drive for men.)

Water Melon - helps you to improveblood circulation and it also has amino acid that will help you to keep your erection longer.

Ginger - is also good for your Performance cause it aids your blood flow and also imrpoves your heart.

Omega-3 fatty acids - you can find this in tuna, salmon, olive oil etc. This can help for your blood circulation.

Egg - can help to balance your hormone this can also decrease stress that sometime inhibit erection, High in vitamin B

Get a good night sleep

Sleep can improve overall mood and energy levels and also help to relax your body and mind and can also improve your libido.

And do Kegel exercise

Doing kegel exercise can help you to have a longer and bigger erection it can also helps with endurance and help you to hold out for a long period of time.

Thats all for to day folks hope that this can help you out.