30 minutes of exercise, four times a week, increases blood flow to your bits.

DOUBLE CRUNCHES
Lie on your back with knees bent above your hips and legs raised 45º in the air. Lift your shoulders off the ground while bringing your knees towards you. Lower slowly to start position. Repeat 8 times for 3 sets, with no rest between sets.

STATIONARY LUNGES
Stand with your left foot 1m behind your right, and raise the heel of your left foot. Slowly lower your left knee towards the ground. Your front knee should not go over your toe. Push up and back to the starting position for one rep. Repeat 8 times. Swap legs to complete the set.

BRIDGE-UPS
Lie on your back, with your feet on floor and knees bent, pressing your heels into the ground. Hold a dumbbell in each hand. Slowly lift your hips off the floor, towards the ceiling, squeezing glutes as you lift. Repeat for 8 reps. Squeeze glutes through entire rep. Try not to let your bum touch the ground when lowering between repetitions.