Health Training for your body & mind to perform as nature intended - contains naturalistic nudity, purely to help men that may needlessly suffer erection problems
Would more men do this exercise if it was instead called the Erection/Penis Exercise? This pelvic floor exercise targets erection muscle to literally pump your penis up! (at a future time. though with practice instant results!)
This exercise along with the butt hole exercise is the basic exercise - sets you up for the Turbo Boost Function! - is also valuable in its own right - to strengthen your erection muscle.
Calling it this provides constant reinforcement at to why we're doing the exercise.
You already do this:
You may feel the muscles around your penis work, see your penis move slightly, feel sensations or all of them. If you don't now - in time you will. Feedback is good as it helps us increase the intensity and focus upon making the contraction stronger.
When you do this, try and relax your abs and your buttocks - just let your pelvic floor muscles do the work. We'll use the abs in forthcoming exercises!
Feel your anus clench up - but just as importantly feel it unclench and relax too....
Continued clenching and contracting can lead to a tightness in the pelvic floor muscles and so it is important to also really focus upon the relax phase.
After every session of clenching and squeezing:
This will ensure your muscle is strengthened through a whole range of motion and is nicely conditioned. This is really important, but if you are struggling to relax it - there's lots more on this to come.
Squeezing both together and curling in, as above, will really make sure you work all the muscles we are wanting to strengthen. You now just have some different ways to squeeze them - to ensure all muscle fibre types are strengthened to the max.
From now on I'll be referring to it as the Erection/Penis exercise!
Squeeze/Hold the contraction for as long and as hard as you can. Use visualisation if it helps you contract with greater intensity. As the seconds progress - squeeze harder and harder!
Each day attempt to hold for a second longer.
Squeeze as hard as you can for a 2 seconds then release for 2 seconds - making sure you feel your anus relax.
Squeeze again and relax again.
Repeat this as many times as you can - aiming to squeeze harder each time and see how many you can manage. Initially make sure you are using your pelvic floor muscles more than your abdominal muscles or buttocks. Then as they tire you can enlist other muscles to help out.
This one can be tricky - a squeeze and release as fast as you can and repeated continuously as fast as you can - pulse on/off, on/off really quickly. You can try to the beat of a metronome or different music, for a challenge.
There are different ways to get feedback from this pelvic floor exercise - valuable as it helps you increase the intensity of contraction. I'll show you in future pages/videos all the different ways to get feedback.
The erection muscle muscle will only grow stronger if stressed - then once it is stronger will be able to do its job better - which is to push more blood into the penis to make it more rigid. We can stress the muscle by contracting it with near maximum force and for as long as possible. As a general rule of thumb if you either fail to contract the muscle with the same force or you really feel the muscles fatiguing - you'll have stimulated the muscles to build and grow stronger, Failing in normal exercise can mean failing to be able to do one more press up. Failing with pelvic floor exercising can mean failure to squeeze your anus any longer or twitch your penis. When the muscles are fatigued the contraction will get weaker and weaker. This is good, you'll induce a build signal!
A weaker erection may be the result of weaker erection muscles or due to stress and anxiety or both. Therefore it is good to cover all bases and simply do this simple exercise with a smile it really can be that simple! :))
The following muscle contractions target your erection muscle.