You may be training every muscle in your body except the one that directly affects your erections.

Many men blame low testosterone or poor blood flow when the real problem could be hidden deep in the pelvic floor. In this episode, discover why Kegels for men are often done incorrectly and how weak pelvic floor muscles can affect erection quality, firmness, and sexual performance. Also, learn the simple daily routine that may help you stay harder longer naturally.

Tune in now to learn the overlooked exercise that could completely change your sexual health.

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Key Takeaways

• Weak pelvic floor muscles can affect erections.
• Kegels help improve erection firmness naturally.
• Most men perform Kegels incorrectly.
• Proper Kegels avoid tightening abs and glutes.
• Pelvic floor muscles help trap blood in the penis.
• Consistent Kegels may improve sexual performance.
• Kegels can support stronger orgasms and ejaculation.
• The recommended routine is simple and quick.
• Pelvic floor strength supports bladder control too.
• Daily Kegels may help you stay hard longer.

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Resources mentioned:

• Modern Man Crib
• Mediterranean Diet
• Good Morning Wood Smoothie
• Renew with Dr. Anne

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Curious about how you can boost your bedroom game and build lasting confidence? Check out the course at getwoodnow.com and start your journey to feeling like yourself again!

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If you enjoyed this episode and want to learn more and get more tips, subscribe to The Modern Man newsletter for exclusive content delivered straight to your inbox! https://dranne.co/themodernman

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For all links and resources mentioned on the show and where to subscribe to the podcast, please visit https://truongrehab.com/kegels-men-better-erections-naturally

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Want to regain control of your sex life? It’s time to reverse the effects of ED on your life. Join the Modern Man Club and embark on your journey to complete recovery and community.

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Reveal the FREE treatment most men ignore that solves thousands of erectile dysfunction cases every year, plus the 5 biggest mistakes you must avoid if you want to say goodbye to your ED. Uncover it all in my free eBook, available to download now.

https://dranne.co/ebook

If you can get an erection, but you can't keep it, or you're

leaking firmness mid sex, there's a good chance it's not

low testosterone, or it's all in your head. It might be weak

pelvic floor muscles, the exact muscles that trap blood in the

penis and help you stay hard. In this video, I'll show you the

two key muscles why most men do Kegels wrong, and the simple

routine, three seconds, 10 reps, three sets, twice a day, that

can start changing erection quality faster than you think.

This podcast is for you, the Modern Man. I'm Dr Anne Truong,

your host. I'm an intimate health medical doctor and best

selling author of the book, Erectile Dysfunction Fix. I'll

do a deep dive into sexual health and performance and how

it affects men of all ages and backgrounds. So let's get

started, and be sure to visit my website at

sexualhealthformenpodcast.com for more information and

resources from the show. See you on the inside.

"I want to increase my strength and hardness. I know exercises

like Kegel exist, but don't know how to perform them. Please,

suggest exercise, how to do and how many times a day." Well, it

depends on what you mean by strength and hardness. Hardness,

I assume the rigidity of your erection. I don't know what

strength mean, because you can interpret in many ways, and it's

kind of little ambiguous. So hardness is the rigidity, I

assume, and Kegel does help, but most men do it wrong.

If you have ED, most likely you have weak pelvic muscles. Pelvic

muscles, the little muscles that are between your scrotum and

your rectum. They're little muscles that wrap around the

base of the penis, and they keep the blood in the penis, and they

actually contribute to the rigidity of your penis. But they

also do several things. They are the one that contracts when you

have orgasm, and they also are the muscles that contract to

expel semen when you ejaculate. They have multiple functions.

And they're also the muscles that start your urine stream. So

those are the muscles that start your urine and also stop your

urine. They're small, but they're mighty muscles. And I

love to do Kegel. Most men do it wrong because you don't relax.

Most men, their pelvic muscles are very, very weak. Most men do

it wrong.

Okay, so if you see on the screen here, so your pelvic

muscles, they are the bulbospongiosus muscles, and you

can see it on the screen, bulbospongiosus, and they are

also the ischiocavernosus muscle. All right, the

bulbospongiosus is the one that wrap around the base of the

penis, and that little muscle that comes on the side of the

penis there are the ischiocavernosus muscle. Those

are the pelvic muscle that are responsible to help keep the

blood in the penis. It acts like a tourniquet, act like a rubber

band that keep the blood in them, but they're also

responsible, like I said earlier, starting and stopping

your urine stream, which they are the one that contracts when

you have orgasm, and they're the one that expel out the semen.

Okay? They're small, but they're mighty, right? Most men with ED,

those muscles are weak. That means that they contract, but

they don't contract very strong. So they just like, like to do a

little bit of like this. That's why you lose it after you have

an erection, or you lose it during penetration. So those

muscles are become weak. And Kegel is the type of exercise

that you do. But the pelvic muscles are these two muscles.

The Kegel is the exercise that you do, where you contract this

muscle. So these two muscles, like I said, start and stop your

urine stream, right? So if they start, stop your urine stream,

what you do is like when you urinate, stop your urine

streams. You can have a sense of what the muscles feel like. So

that way you can have some feedback when these muscles

contract, what it feels like to start and stop your urine

stream. But most men do it wrong because you like tense up your

leg muscles, like the inner thigh muscle, you tense up your

buttock muscles, or you tense up your ab muscle. So you do it

wrong if you're doing that. To do it right, to do a correct

Kegel, you have to relax everything and just contract the

ischiocavernosus and the bulbospongiosus muscle alone.

And how you do that is just a little contraction. You can put

your hand, bring your hand and put it underneath your scrotum,

and you can feel the contraction. So you just

contract those muscles. You can feel the contraction underneath

your hand. And it feels like a muscle contract. Make sure you

relax your buttocks and your inner thigh. So what you do is

you do it lightly, just a contraction. And try to hold it

for three seconds and then slowly let it go. But most of

you will not be able to hold it for three seconds because you're

weak. You'll be able to hold it for one second and then you

relax. Okay? So you want to contract those muscles, hold it

for three seconds, and then relax, and then contract again.

Hold it for three seconds, relax. So you want to do 10

repetition, three sets. Okay, twice a day. You want to start

out first with lying in the bed or lying on the sofa with your

knees up, with your knees bent. Try to do that first, and then

you can work up to sitting. If you do that well, you can work

up to sitting, and you can work up to standing.

So these muscles get weak because they are the one that

hold up your intestine. Then you can see it on here, in this

picture, it acts like a sling. So those muscles, they attach

from the pubic bone all the way to your tailbone, like that

picture. So it acts like a sling. So over time, because

when you're standing up, gravity pulls on it, right? So over

time, it sags and become weaker because your intestine, it holds

up your intestine. And you can see this picture here. So this

is actually a woman, so you can see the uterus. Your men don't

have a uterus, but it holds up your intestine. Okay? So those

are the pelvic muscles. So these are the pelvic muscle for men

right here. And the pelvic muscle is balanced by the

abdominal muscle and balanced by the diaphragm. So oftentimes,

when you do Kegel, when you contract Kegel, you want to also

relax, like exhale. It's a little bit more advanced. That's

why I don't talk about it. But if you really want to do it

correctly, you contract during exhale. But the abdominal

muscle, the pelvic muscle and the diaphragm muscle and the

back muscle, which is called the multifidus muscle, they all work

together in maintaining like a box system for your whole

abdominal cavity. That's why I showed that picture.

You can do it manually yourself, or you can just use this

machine. It's a kegel stimulator machine that we have that you

put the pads, you put these like hydrogel pads on the pelvic

muscle, and then you hook it up to this machine here, which is

the Kegel machine, and it contracts the muscle for you

within 20 minutes, and it does thousands of contractions. So

you can do it manually, or you can do it with this machine.

Oftentimes, I just give my patient these machines, or they

can use it because you oftentimes do it wrong or you

don't have time to do it. But if you use this machine, you want

to do it every day, or at least five times a week, for six

weeks, take a month break and get back to it again. Okay? So

you can do it manually. You can just do it 10 repetition, three

sets a day, three sets at one time, and do it twice a day. So

essentially, you know, twice a day, so you end up with 60

contraction in a day. Okay, this is the most neglected muscle in

a man's body, and you have to know how important that. There's

four functions, right? It starts and stop your urine stream, it

help maintain your erection, orgasm, ejaculation. But yet,

when's the last time you exercise it?

Men, struggling to stay hard? Most of the time it comes down

to poor blood flow. That's why I put together the Good Morning

Wood smoothie, a nutrient packed blend designed to restore blood

flow naturally. My patient often notice improvement in just a few

weeks when they take this part of their daily routine. Click

the link below to get the recipe and start boosting your blood

flow and firmness today, or go to goodmorningwoodsmoothie.com.

So here's the takeaway. Erections aren't just blood

flow, they're also muscle control. If those pelvic muscles

are weak, your erection can drain, even if your circulation

is decent. Do the routine exactly as shown, three second

holds, 10 reps, three sets, twice daily, and focus on

contracting the pelvic floor without tightening your glutes,

abs or thighs. If you want, comment Kegels, and I'll make a

follow up on the most common mistakes and how to tell you're

hitting the right muscle. And subscribe for more root cause ED

fixes you can actually use.

Thanks for listening to the Sexual Health for Men Podcast.

If you love this episode, then please take a screenshot on your

phone and post it on Facebook, Instagram, or wherever you post,

and be sure to tag me and let me know why you like this episode

and what you like to hear in the future. That will help me know

what's great for you and I would love to give you the most

incredible free gift designed to help you improve performance

quickly. Go to my website at sexualhealthformenpodcast.com to

get the book, The Five Common Costly Mistakes Men Make When

Facing ED. I would appreciate if you subscribe, leave a review on

Apple podcasts or wherever you listen. And just know that you

can have sexual vitality for life. I appreciate you until

next time.