Podcast episode by Dr. Anne Truong MD describing three exercises to strengthen the penis and improve erection firmness: (1) leveraging nocturnal/morning erections as exercise, noting typical frequency (3–6 per night) and duration (5–30 minutes each); (2) Kegel/pelvic floor exercises targeting the bulbo‑spongiosus and ischiocavernosus muscles with brief technique guidance (3‑second contractions, practice while sitting/driving/squats); and (3) using a water-based electric penis pump (Hydra pump) with recommended usage steps and timing. The episode also recommends exercising the penis at least three times per week (up to five) and promotes Dr. Truong's Modern Man Club and related websites.
Do you know that there are three exercises you can do for the penis? Stay tuned and find out.
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@sexualhealthformenpodcast.com for more information and resources from the show. See you on the inside.
In today's episode, I'm going to talk about three exercises you can do for the penis that will actually make the penis stronger and give you a better erection, a firmer erection even, possibly even make it a little bigger. How is that? So the first one is your usual nighttime or morning erection. Do you know an average man can have three to six morning erection in one night or one morning? And each erection can range from five minutes to actually about 30 minutes at a time. And the younger you are, the more frequent erection you have. As you get older, you can still get morning erection. It may not be as frequent. So let's say you have six morning erection times five, that's 30 minutes. And if you have 30 minutes time five, that could be three hours. So it's your own body's way of exercising the penis when you're asleep. And the reason why it happens, because when you're asleep, your body heals physically and psychologically. And that's when the testosterone is being made at nighttime, it's being made in the testicles. So when you're asleep, you also relax and you're not distracted. So when you're relaxed, the muscle of the penis relax and the parasympathetic nerve kicks in. So that's why it's easier for you to get morning wood, because you're relaxed, you're dreaming and. And then that's when testosterone is also high. So your body is made to exercise the penis frequently, at least three to six times a night. So that's number one. Number two, you can do Kegel exercises and Kegel exercises. If you see this picture, what it does is that you exercise the two muscle called the bulbo spongiosis muscle, which you see right here. These are the muscles that wrap around the base of the penis. And this, when it contracts, it contract the bulk of the penis. It will also help get urine out as well. And you also have the pelvic muscle called the ischiocavernosis which is these muscles that runs along the corpus cavernosum of the crura. And they help with the erection and orgasm and ejaculation. But you can voluntarily exercise those muscles. And how you do that, those are the same muscles that start and stop your urine stream. So if you want to feel what it feels like when you urinate, stop and stop the urine stream. You can feel those muscles just right between your scrotum and your anus. You can feel those muscle, tiny muscle contracting in, out, in, out very slightly. And you don't have to like tighten it up. You just want to contract it just a little bit and relax, just a little bit and relax. And you want to be able to control it for about a count of three seconds and relax, control and relax. And you can start just sitting like this or sitting in your car to contract it a little bit and relax, contract, relax. Or you can add it on when you're doing squat exercises, when you're getting on your fours as well. And you can also do it while you're standing. So if you do it while you do another exercises, then it'll be a little bit harder. But the best position to do it is sitting or even driving. So that's pelvic muscle exercise. That's number two. Number three is you can exercise the penis through using penis pump. So you can exercise the penis through using a penis pump. This is the penis pump I recommend. It's an electric penis pump. You can charge it. You can find out more about the penis pump right here and the store that I recommend. Just click on the link right on my left side. This is the Hydra pump. You can use it in the water, you can use it in the shower. You fill it up with water and then you turn it on. Once you turn it on three quarter fill with water, put it through the penis and it suction the penis in. And because of the negative pressure is going to cause you to have an erection literally within a couple of minutes. And you just leave it on for about 10 minutes. Once you have an erection up to about 80 to 90%, you can just click pause and then leave it in there. And then once it goes down a little, just turn it on again and start to suction. You want to kind of leave it in there for about five minutes or so and then you can hit stop and then just deflate. So what is a penis pump does is that it expand the penis muscle to give you an erection. It exercises the penis and it also bring in oxygen to the penis as well. And it allows the penis muscle to expand so it doesn't undergo atrophy, and it actually stimulates you to have an erection. So that way, get blood flow to the penis, you're getting sensation to the penis, you're expanding the muscle. It's a great way to exercise the penis. I call it taking the penis to the gym. What's good about this is that you can also use it outside of the shower. You just need to put lubrication on the rubber part right here and lubrication on the base of the penis. It's best if you shave and you just either stand or sit and turn it on and then put it through your penis and just press it out against the pubic bone as hard as you can while you're standing or sitting and let it just suction the penis in. It will only take about a minute or two. Again, you want to stop it. When you have about an 80 to 90% erection, let it stop and then leave it for 10 minutes inside the cylinder. And then if the erection goes down and you can just turn it on again. Now, the pump has different rubber side holes here. And if you find it is too tight, you can always cut the slit on both sides to expand it some more. But it is an effective way to exercise the penis and get an erection. In the next episode, I'm going to talk about how you can use this along with another device to exercise the penis to more. And so three exercises that you can do for the penis. One is Kegel exercises, and we talk about that. And then number two, your morning wood exercise, Mother nature's way of helping you have an erection. And number three, using the penis pump for the exercises. And so you should exercise the penis as often as you would go to the gym to do a shoulder press. You should do it. And at least three times a week. And if you can, you can even do it more often as five times a week. And the penis is a muscle. You don't use it, you lose it. And if you don't have an erection, your muscle will atrophy and it will have some scar tissue that gets developed. And let's say if you haven't had an erection in about a year, you can't expect out of the blue if you have sexual encounter that you're going to be able to get like firm like you used to, because it's going to take a little bit of time for the penis muscle to get going. Having said that, I recommend that you exercise your penis and keep it in shape so I Hope you find this helpful. Let me know you have any question and comment as well. And just know that you do not have to live with ed. You do not have to suffer with the consequences of this. And that's why I created a safe and discreet space where we can openly talk about how to get out of ed. Where I coach you on a success path to get out of ed. It's called the Modern Man Club. Check out the link on here on how you can join to be a member so that way you can find your path and to get out of ED so you can live better, love more and lead a happy life. I'll see you in the next episode. Are you struggling and frustrated in finding a solution for ed? Well, I have just the thing for you. It's called the Modern Man Club led by yours truly, Dr. Ann. Together we're redefining male sexuality and embracing a holistic approach to overcoming editing without medication or surgery. I will provide a protective environment for community and proven strategy to overcoming ed. It is a safe place. Expert coaching by me and my team. We provide holistic approach to overcoming ED and an empowering community of men with ED supporting one another and lots and lots of educational resources. Visit mensexualityclub.com at the link here on my right and connect with us and reclaim control over your sexual health. I'll see you there.
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