Are you looking for proven Kegel exercises to help you overcome erectile dysfunction?
Hi I'm Michelle and today I'm going to guide you through proving Kegel exercises that will
help you have and maintain an erection and last longer by delaying ejaculation. In this video
we're going to cover the essential types of pelvic floor muscle training for erectile dysfunction.
Now these are Kegel exercises for strength, for endurance, for during intimacy to last longer and
then also we'll go through how long it's going to take for you to notice results. I'll also be
showing you how to build on today's exercises in an upcoming video so you may like to subscribe
below and click notifications to avoid missing that video too. So let's start now, we're going
to be strengthening the muscles that wrap around and sit next to the base of your penis and also
to the muscles that encircle your anus so you can see the pelvic floor muscles in this diagram with
arrows pointing to some of the muscles that you're going to be training with these exercises. Now
when these muscles contract near the base of the penis, they increase the rigidity or stiffness of
the penis and they help you keep that rigidity during intercourse. You can see Bulbospongiosis
that wraps around the base of the penis. This muscle works like a pressure cuff. It contracts
and actually stops blood flowing out of your penis so that the blood builds up and it makes the penis
stay erect. So let's get started strengthening these muscles using the routine that's been shown
effective in the scientific research shown here with Grace Storey. We're going to start your Kegel
exercises today sitting. This is how you train stronger pelvic floor muscles to help with an
erection if you're sitting on a chair. Sit forward away from the back of the chair and lift your
chest tall. I'm going to guide you step-by-step through three parts to exercising these muscles
that you need to strengthen for intimacy. Then we're going to put those three steps together
so that you know exactly what to do. Now first I want you to try to shorten your penis. This means
trying to move your penis inwards towards your body as if you're withdrawing it or retracting
it. It's just a small movement using the muscles at the base of your penis. To do this action try
it now and see if you can feel it, try it again if you need to and don't worry your penis is not
going to stay short. This is just a way of getting control over those muscles. Next imagine you're
trying to stop or slow the flow of urine. I'd like you to tighten the muscles in and around
the base of your penis as if you're trying to stop or slow the flow and now relax. So that's step 2,
here comes step 3. Finally tighten the circular muscle around your anus as if you're stopping gas
from passing. Can you tighten? This isn't your buttocks squeezing, you're not moving up and
down in the chair. You should be staying still in your seat and just tightening and squeezing
that circular muscle around the anus. Now let's put those three actions together and this is your
correct kegel exercise. Sit tall, inward curve in your lower back. Now try to breathe normally as
you shorten the penis, try to stop the flow of urine and tighten your anus all in one
action. Try not to hold your breath or pull your abdominal muscles inwards. Keep going if you can,
keep your buttocks relaxed throughout and keep contracting your muscles as you're breathing. A
little longer if you can and now relax your pelvic floor muscles and take a couple of breaths before
you try your next exercise. Do you get the idea? It's all three parts, all three steps working
together. Now you may like to watch my Kegels Exercises for Beginners above that's linked
here if you're a beginner or if you're having some difficulty doing these exercises. Now the research
tells us that you should try to do these exercises sitting, three times in a row in the morning and
three times at night contracting as strongly as you can every time for up to 10 seconds. You'll
get your muscles stronger by contracting them strongly and that's when you're able to do that
so now you've done these exercises sitting you'll also need to repeat the same exercises lying down
and standing upright three times in the morning and three times at night. All your exercise times
are listed in the description below so you may like to refer to that after watching this video
today. Now ultimately you should be doing these Kegel exercises that I've shown you today using
your maximum possible strength. Now we've talked about getting your pelvic floor muscles stronger.
Now we need to move on to getting your pelvic floor muscles to last longer to help you maintain
an erection and delay ejaculation. To do this you need to do some endurance training to keep your
muscles working through sexual activity. Now endurance training involves holding your Kegel
exercises for longer up to 45 to 60 seconds if you can but this time not so strong. Aim to contract
for about 50% of your maximal strength. Let's try an endurance exercise now sitting upright. Now the
kegel exercise involves exactly the same technique we've just gone through however there are a couple
of differences in training. I'd like you to sit tall, lift your chest and now gently shorten your
penis. Try to stop the flow of urine and gently tighten your anus as if stopping gas from passing.
This time your exercise isn't as strong but try to maintain the hold. Keep the contraction going,
keep breathing normally and see how long you can do this exercise for. Keep breathing,
keep holding gently, a couple more seconds and now relax your pelvic floor if it's not
already relaxed. So these endurance exercises are different to your first strength exercises. These
exercises involve longer gentle holds and not the short intense holds that we did for strengthening.
Remember that you're aiming to hold these endurance exercises for about 50% or half
your maximum possible contraction strength for up to 45 to 60 seconds and see if you can do those 10
times a day. I want to make a really important point about relaxing your pelvic floor muscles.
Make sure you take the time to relax your pelvic floor and avoid contracting them all the time. So
while this may seem counterintuitive, constantly holding your pelvic muscles tense will actually
make erectile dysfunction worse. So it's really important that you take the time to completely
relax your pelvic floor muscles. Give them time to recover just like any other muscle endurance
training. I'd like to take a moment to talk about doing Kegel exercises during intimacy. These tips
will help you get and keep an erection during intimacy. Number one your muscles are going to
work best in the position that you train them in so for intimacy think about the position
that you'll be involved in during the intimate act and practice your Kegel exercises in these
intimate positions for example you might like to practice kneeling on all fours. You're the best
judge of the position for you to practice in. Try tightening your pelvic floor rhythmically
that means on and off on and off to maintain a penile erection and rigidity. Also try to use
slow thrusting movements to generate high pressure inside the penis, because this is what you want.
And finally you can try to tighten your pelvic floor muscles to delay ejaculation using the
technique I've already taught you. So finally how long until you see results? This is the big
question isn't it! Training your pelvic floor is just like other muscle training. Think about the
time involved in strengthening your chest and your upper body in the gym with weights. The
same is true for your pelvic floor muscles. You might notice your strength starts to improve when
nighttime erections start to occur and this could be during the first month of training however for
some men this process can take three to six months of dedicated exercises. Remember that
when starting out, your muscles might be slow to contract and weak but this can definitely change
with dedicated exercises and regular practice. Now don't forget that you can read the summary
of the main points in the description below here and I really hope that these Kegel exercises
make your life better overall. Don't forget to subscribe below to catch my follow-up video to
progress' your pelvic floor strengthening and perhaps you can give this video a thumbs up
depending on how it helps you today. I'd really love to hear your comments below. I do read your
comments and reply to your questions. Thanks very much for watching, I'll see you next time.