Exercises For Men To Last Longer

Hello, modern man. Ever wonder what type of exercises you need to do to for the penis to help you with getting better erection or even lasting longer, especially in the bedroom? Well, I'm going to talk about it, what type of exercise you can do and why those exercises are helpful. So stay tuned for this episode. 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. Okay, so I know this is a burning question and I get this question a lot in my office. Like what exercises should a man do that will help strengthen the penis as well as help with ED and also help with lasting longer? Well, I got the answers for you because it's fairly simple. Now these exercises, the same thing that women do called Kegel K E G E L. Yeah. And the they activate the muscles that are like surrounds your scrotum and in your anus region. And those muscles are very small like muscle. I'm going to show it to you. All right. Now I hope you can see this. All right, so. And I will include a picture of this in the show note. So the muscles is called the ischiocavinosum. Okay. Now the muscle of the penis is called corpus cavernosum. But the muscle that help, that help with erection and also lasting longer is called the ischiocavenosis. Because what this does is, is that it help with erection, but it also help bring in more blood flow. It also help with expelling semen when you ejaculate. And then this muscle here is called the bulbous spongiosum, which also help with erection as well. Now in women, if they act, if they exercise these muscle as in Kegel, then it will help with a stress incontinence or what when they that way they don't urinate, when they cough or laugh. And that comes from having children and also getting older. And the muscles in the pelvic region get lacked. So for a man now if you exercise those muscles, it will actually improve your bedroom performance and also help with lasting longer before you ejaculate.

Now you know, all that we care about is obviously you know, the ed. Not having ED is important, but once that is fixed, lasting longer And. And having, I guess the. Is the medical terminology, premature ejaculation.

Yeah.

Essentially lasting longer. So how do you go about in these exercises to help a man last longer?

Well, like you, what you do, do you exercise those muscle I just mentioned? How do you do that? Well, fortunately, those are the same muscle that you use when you urinate. Right. So for a man, you can practice those muscles. Every time you urinate, you're in the bathroom and the stream comes out. What you do is you stop the stream. Practice on stopping the stream slowly and. And then relaxing those muscles and letting the stream go down, out again. And then you want to stop, relax, and then relax it and stop, relax it about five times, you know, when you urinate.

So it's holding your. To urinate, and instead of finishing in one all at once, it's multiple stops. You're holding it, let go, you know, stop and go. Stop and go.

Yep, exactly. And the. And a tip is that, let's say when you're in the bedroom and you feel that you're about to ejaculate, well, you can do the same exercise. You stop. You stop it as if you're stopping your urine, that when you stop your urine, the same muscles that you use will also stop the semen from coming out. So that way you're not ejaculating. You can have orgasm, but you don't have to ejaculate. And therefore, you can last longer and have more satisfying, you know, sex.

So what is it? What does it exactly do to the muscle? It strengthens it.

It strengthens it because when you're doing the muscle, it's called isometric contraction, and you strengthen the muscle. Remember, the penis is a muscle. And so the muscles that surround your scrotal area around your anus, those are muscles. So if you exercise it by contracting it or making it tight and then relaxing it, it will help with ejaculation and also help with lasting longer, but also help with ED because you can contract those muscle. Now, the muscles of the penis is called the corpus cavernosum and the corpus spongiosum. Those muscles are actually under autonomic control, meaning that you can't control it sometime because it's under the sympathetic and the parasympathetic. But it also has some voluntary control. That's why sometime when a man's aroused, he gets an erection. Sometimes he can't control it because it's kind of like an automatic thing. And it starts in the brain to get an erection. It starts in the brain, guys. It doesn't start below the mouth.

Let's back up though. So, so this is some really powerful here. Because if you think about it, guys, if we can control that muscle during intimacy and really hold, hold whole like we're doing when we're urinating. Right. Because we're working that muscle to hold. So during intimacy, during sex, we hold, hold, and then boom. It's a hundred times. Much better. Right, Right in the orgasm.

Yep. Yep, exactly. It make you last longer.

Work those muscles.

Yep. And make you last longer. But you got to practice. You really got to practice. Like when you go to the bathroom, you're standing at that urinal. Slowly stop your urine stream and then open up again. Do it between, you know, three to five times. Practice it so that way you get a sense of what those muscles are doing. Now you can see from this picture those muscles are really small. They are very, very, very small here. So sometimes you, it's. It's hard to know whether you're really contracting it. And, and, and even in women, when I work with women and in myself, when I learn how to do Kegel, I, I try to squeeze it too much. You don't want to squeeze it too much. You squeeze it too much, it goes into spasm. So just lightly, you just feel like a little flutter down there and then control. But it does takes practice. It does take practice. But the benefit is that you'll, you'll perform better in the bedroom. In fact, it's one of the exercises that I recommend for premature ejaculation. Yeah. So. So this is a trick. And those are the muscles that are not explore or even talk about. You always thinking of the penis muscle. Right. And, and, but you don't think about all these muscles that are in the anus area and below your scrotum. They're important to erection as well. And in fact, if those muscles are stronger, it'll make your erection stand. Stand more, know, horizontal to make your erection stand more firm. Because if those muscles are working well, if those muscles are weak, your erection may not be, you know, as horizontal. You know what I mean? Right? Yeah. So there's a lot of benefit to that. And if you're not exercising those muscle now you know how to do it. It is fairly simple to do with a lot of benefit. Now, getting back to the penis. Now, like I, I mentioned that the penis muscles sometimes not under voluntary control. Uh, but, but it is a muscle. If you don't use it, you're going to lose it. So for men that experience ed, you may go for A month or you know, without getting an erection. So what happened to those muscle? It start to atrophy or start to get smaller and start to have scar tissue?

Lifting weights, right. I mean, if you doing curls to your biceps, it gets bigger and bigger. You have more blood flow, right? And if you stop and don't work out anymore for weeks, your muscle gets smaller. So is that analogous to the penis? Because the penis is a muscle, right?

Exactly. You don't use it, you lose it. So modern man, use it at least three times a week, either solo or solo or with a partner. But use it. If you don't use it, it's going to start getting smaller. It's not going to get scarred down. So when you actually want it to work, it may not work well for you because you haven't used it in a while. It's kind of like have you ever gone to the gym, you know, and then three, four months later you go to the gym. You're not going to expect to do shoulder press, you know what, the way you used to. You're going to have to start low and work up. And your penis muscle is the same way. It needs to be exercised. And don't let it, don't let it sit for months and then expect it to perform and at a level. So my saying is that. Take your penis to the gym, guys. Take it to the gym either by solo or with a partner. And there's also a penis pump as well. So you need to have a penis pump. Contact us. We have a good recommendation for a penis pump. I'll put the link down in the show note as well too. And remember, it is a muscle. So go to the gym at least three times a week. We'll see you in the next episode.

Also, work out the penis.

That's right.

Work it out with the urination.

That's right. And also practice them. The exercise that I talk about that's called Keiko K E G E L. And be sure to tell me and let me know why you like this episode. See you in the next episode. 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, incredible free gift designed to help you improve performance quickly. Go to my website@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.