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.

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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.

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I appreciate you until next time.