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.

Hello there, Modern Man. What is the number one muscle that you

need to exercise that you never exercise? Stay tuned to this

episode all the way to the end. I'm going to tell you exactly

what it is and how to exercise it, because it will blow your

mind that you don't even know this muscle exists in your body,

but yet it is very important for your erection. So stay tuned to

the end.

Now based upon my research, the number one muscle is not your

bicep, not your tricep, not your pecs, not your lats or anything.

Those are just muscle that make your body look better. But for

your erection, the number one muscle you need to be pay

attention to are the pelvic muscle. These are the muscles.

This is the ischiocavernosis. It starts from your sitting bone.

These are the sitting bones that you're sitting on, and it

attaches to the base of your penis. And then the

bulbospongiosum, which is these muscles that starts on the base

of your penis and wraps around like this. These two little

muscles, they're small, but they're mighty, and they're

responsible for erection, ejaculation, and orgasm. They're

small, they're mighty. But let me ask you this, when's the last

time you exercise you even know it exists? 99% of the men that I

see in my office don't even know they need to do this exercise in

order for them to get better erection. In fact, the studies

have shown that these muscle can really improve erection.

Now the ischioavernosis, this one right here, this little guy

that goes from the base up like that. What it does is that it

compresses penile crura against the pubic symphysis, so it's

effectively access like a tourniquet or a constriction

ring that keep the blood in the corpus cavernosum, which is the

penile muscle right here. Now it has two critical function. One

is that it prevent blood from leaving the penis by compressing

the vein that would normally drain the blood away from the

penis. And then it also increases pressure. It increases

the pressure, I lost one of the testicle, increases the pressure

in the corpus cavernosum, so that way it compresses the vein.

So research demonstrate that voluntary contraction of the

ischiocavernosis muscle correlate directly with changes

in the pressure the penis. What does that translate into that it

is essential for that muscle to create a rigid erection capable

of penetration. Now, multiple studies confirmed that the

ischiocavernosis muscle is the key muscle in achieving full

penile rigidity. This was done in a landmark study in 2024 non

human primate, but it does show that this muscle is key to

achieving rigidity. And that also, EMG study, or a study that

looked at muscle activity, shows that ischiocavernosis muscle

contraction occur with increased pressure in the penis, and that

the muscle contraction force can be calculated with accuracy

based on pressure that it generates. So the main point is

that it is powerful, these muscles here, powerful to keep

the blood in the penis, and it's powerful to keep penis rigid for

penetration.

The next one is the bulbocavernosis muscle, or

sometimes people will say bulbospongiosis as well. It goes

by both. These are the muscles right here, and it complement

the ischiocavernosis muscle, also known as pelvic muscle.

What it is is that it surrounds the penile bulb and also the

corpus spongiosum. The corporate spongiosum is the muscle that

wraps around the urethra where you urinate. So what it does is

that it prevents the blood from escaping the penis by

compressing the vein of the penis, which right here it also

acts as a pump during ejaculation and also help

maintain erection. Studies have shown that strengthening the

bulbocavernosis muscle, this one right here, or the

bulbospongiosis muscle, the same thing, through pelvic floor

exercises, will lead to 75% improvement rate in men with ED.

So weakness of both of these muscles, the ischiocavernosis

and the bulbocavernosis muscle can actually exacerbate or

contribute to your ED. So when this muscle fail to contract

adequately, blood cannot be trapped in the penis, leading to

insufficient rigidity for sexual intercourse. So therefore Kegel

or pelvic floor muscle training, targeting the two muscles is

suggested. It's really the number one exercise that you

should be doing, even before your bicep, your tricep muscle

or your deltoid muscle. If you don't exercise these muscle then

you're not going to have a good erection. So that only is for

applicable for men with ED, but it's also important if you don't

have ED, then you maintain your erection rigidity. And for men

with ED, this is the way for you to restore your erection again.

So in clinical studies, 40% of men regain normal erectile

function after six months of Kegel exercises, and that you

can retain this function even for long term.

How do you do these muscle? Well, because of the location of

the muscle. And let me move the testicle out of the way. This

one goes up, and this one wrap on the base, so when you

contract the muscle, you want to make sure that you're relaxing

your buttock muscle, relaxing the inner thigh, relaxing your

abdominal muscle. What I see in my patient while I'm showing

them how to do the Kegel exercise is that they tighten up

their buttocks, tighten up their muscle, and they like you don't

have to do that. You should be doing this fully relaxed, lying

on the floor or lying on the sofa, lying on the bed, and just

concentrate on identifying the muscle that stop your urination

midstream. Let's say when you're gonna urinate, if you're gonna

stop your urination, that's the muscle that you want to

concentrate on. Only don't contract the buttocks, don't

contract the legs and don't contract abdominal muscle,

because when you do that, you're really doing Kegel wrong. 99% of

men do it wrong. Even I did it wrong too. I thought I knew how

to do it, and then I went to see pelvic floor therapists to find

out that I was contracting too many muscles as well. So for

women, what they find is that if your pelvic muscles are weak,

they'll find that they have frequent urination, and when

they cough, they lose a little bit of urine. For men, you don't

see that for men is really shows up more as erection or decreased

volume or force as well as decreased orgasmic muscle

contraction. So how do you do this exercise? You identify the

muscle by stopping the urination midstream. And when you actually

contract the muscle, you will actually see that the penis will

kind of go back in towards your pubic symphysis muscle. So it

kind of like retracts in a little bit. It kind of comes up,

come inside a little bit. You will see it. That's when you

know you're doing it right. But you got to make sure you relax

the other muscles. Okay? You want to contract and try to hold

it for about four seconds. Try to hold for four seconds, but

don't try to hold your breath while you're doing that. And

then you want to do a set of 10, and your goal is to hold it for

about four seconds. Oftentimes, well don't be surprised, you

can't, because your muscle is weak. And so you work your way

up. You hold it for one second. You work your way up. So what

you can also do is you put your index finger and your middle

finger like right underneath the scrotum, right here, right

underneath your scrotum. This area is called the peritoneal

area, right here, and you put your fingers right in here,

you're gonna feel a pressure. You can feel like a contraction.

When you contract your muscles, you'll feel it right there, and

you know you're doing it right. And you also see the penis kind

of coming in towards your body, or your pubic symphysis a little

bit as well too. So you can have a visual feedback as well as a

tactile or touch feedback as well. You just put your finger

just underneath the scrotal area. You want to start this

while you're lying, do three sets, and then when you get

better, you do a sitting and then standing. And you can

either do it on your own, and you can see this, or you can go

to a pelvic specialized therapist, that's a physical

therapist that can do that specializes in pelvic therapy.

Now, typically you'll see result in about six to eight weeks with

daily practice. And you can actually even see morning wood

returning, probably within the first month to six weeks as well

too. So, just know that this works. Studies shows that it

does work. The small, mighty muscle is responsible for penile

rigidity, helping you with your erection, orgasm as well as

ejaculation. It also function as urination as well too. But

when's the last time you exercise this right? Probably

not until you listen to this video, or you've been my

patient, or you know that I'm very passionate about teaching

you strategies that you can do at home to restore your erection

again, as well as maintaining your erection. Because you don't

have to have a problem to do Kegel. You can have good

erection, but still do Kegel, so that way you can maintain it, or

you have ED then do Kege. Know that within six to eight weeks,

with daily practice, 10 reps, three times a day, that you're

gonna see improvement, even in morning wood. Now, how good is

that? Now, I want to also stress that you not only do the Kegell,

but you also have to follow the four pillars of sexual health,

which is following a Mediterranean diet. Check out

the Mediterranean diet link free for here. And then also doing

exercise, meaning you just walk in 30 minutes three to five

times a week if you can. That's it. You can go to gym if you

want, but you don't need to. You can just do body weight as long

as you move, keep moving for 30 minutes every other day. Number

three, it's getting adequate sleep at least seven hours at

night time. And then number four, try to manage your stress,

lower your stress. I'm not talking woo woo stuff. I'm

talking about breathing. Remember, I'll follow this video

where I talk about doing box breathing, and how box breathing

can really decrease your heart rate, really lowering your

stress. Five minutes of doing this exercise will actually

lower your stress level for 24 hours. I'm not asking you to

yoga or anything like that. I'm just really asking you to stop

breathing for five minutes and see how you feel. Little,

simplest thing can go a long way. Don't need to buy any fancy

equipment or anything. Just do breathing, Mediterranean diet,

walking, and doing Kegel exercise and getting adequate

sleep.

So I hope this is useful for you. It will mean the world to

me if you press like and comment and subscribe to the channel.

About 90% of the people that watch our video are not

subscribers. Please subscribe. I would appreciate it if you do

share this with somebody that you know can benefit from this,

because my goal is to show you things that you can do on your

own to maintain your sexual health, and that I'm here if you

need to get out of ED faster and better quality and really

helping you live a better quality of life. So that's why

if you want to work with me, check out the link down below,

or check out Get Wood Now course, where I kind of lay down

the foundation of what you need to be doing to restore your

erection. Again, check it down here. And, of course the Get

Wood Now. I hope to see you next episode. Let me know what else

you would like me to talk about. See you later.

Okay, Modern Man, you are not alone and you don't have to

suffer anymore. ED can feel isolating, frustrating, and even

defeating. The endless guessing, the quiet shame, the weight of

not feeling like yourself is exhausting. But here's the

truth, you are not broken. You are not alone. You don't have to

figure this out alone anymore. The Get Wood Now Boost Program

is your step by step, path to sexual confidence and

restoration. No more suffering in silence, no more trial and

error, just real solution, real result and the confidence you

deserve. It's time to take back your power on your term. Let's

get this journey started together. Check out the course

at getwoodnow.com. I'll see you there.

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.