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hey to all my men out there today we're
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going to be tackling the subject of why
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do some men outperform others in the
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bedroom and perhaps you think oh it's
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because that guy is just luckier than me
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or that guy has some specific skill that
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I just don't have but I'm here to tell
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you it's neither of those things in my
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20 plus years of treating men in this
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exact same area I'm here to tell you
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it's actually due to the coordination
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and strength of a hidden group of
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muscles located deep inside of your
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pelvis so in this video we're going to
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talk about the specific exercises that
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you can do to enhance your performance
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in the bedroom and what can happen in
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the long-term consequences if you don't
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so what are these hidden secret muscles
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well they're known as your pelvic floor
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now these muscles are a group of 14
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muscles located deep inside of your
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pelvis that have attachments to your
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tailbone to your sit bones as well as
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your pubic bone and these muscles don't
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work by themselves you see your pelvic
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flid is part of your core and your core
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is actually comprised of three other
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muscle groups your abdominal muscles
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your low back muscles as well as your
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diaphragm and these muscles including
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your pelvic floor really work as a team
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to really get the job done in terms of
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your sexual function so we're going to
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go through four exercises that are
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really going to Target specifically all
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of these muscles so that you can hit a
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home run in the bedroom number one the
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kull exercise now this exercise is
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really the foundation of locating your
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pelvic floor and really working those
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muscles that are super important for
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your sexual performance I know what you
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guys might be thinking I've heard of
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these exercises before I think it's what
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women do after they've had a baby and
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they're trying to get back their bladder
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control and yeah you're right but what
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people don't realize is that men have
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pelvic FL too and if those pelvic Flor
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muscles are not coordinated and strong
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then you're going to have issues with
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erections possible premature ejaculation
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and also just pure power for having an
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orgas and I also know what you might be
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thinking hey I know how to do those
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exercises but guess what research shows
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that 30 to 40% of people do not do these
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exercises correctly so let's go ahead
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and start by lying on the ground on your
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back with your knees bent and what I
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want you to First do is I want you to
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initiate is if you're going to try and
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hold back your pee yes hold back your
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pee and what you should feel as you're
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trying to do this is that there is some
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sort of sensation maybe like a pulling
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sensation that's happening in between
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your sit bones and you also May notice
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that there's an elevation of your
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testicles as you start to do this the
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key here is that you've located the
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pelvic Flor muscles if you can feel this
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but what people don't do correctly and
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this is what the research shows is they
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end up compensating with a lot of other
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muscles that they shouldn't be such as
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their inner thighs their abdominal
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muscles as well as their gluteal muscles
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so if you're noticing while you're doing
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this exercise that you're pulling in and
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squeezing your inner thighs or you're
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really Contracting those abdomin muscles
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or the big glute muscles in the back
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then you're probably compensating and
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you need to really focus in on Just
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Between the sit bones now as you do this
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exercise you can hold it a little longer
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you can do several repetitions of them
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but really the key here is you want to
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locate them and you want to know that
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you're isolating these muscles now that
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you've learned how to isolate and really
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locate the pelvic floor muscles you
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can't really coordinate them well
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without its partner in crime which is
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the diaphragm so exercise number two is
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diaphragmatic breathing and what we're
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going to see here is that diaphragm is
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an umbrella type muscle that sits at the
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bottom of the rib cage and it kind of is
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a circular umbrella that attaches to the
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spine and to the sternum in the front
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now the reason why the diaphragm is
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really really important is because the
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diaphragm and the pelvic floor muscles
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are kind of like synchronistic with each
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other and so every single time you
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breathe in and out the pelvic floor
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muscles actually respond to you
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breathing in and out so if we look at
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this diagram and this is the diaphragm
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this is the pelvic floor muscles every
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single time that you breathe in your
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pelvic floor muscles have to expand and
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every single time you breathe out those
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pelvic floor muscles contract back to
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their relative resting States and the
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reason why this is really really
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important when it comes to sexual
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dysfunction is that often times this
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breathing symbiotic relationship is
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Disturbed in people with sexual
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performance issues and so as they're
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breathing in their pelvic floor isn't
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relaxing and as they're breathing out
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their pelvic floor isn't Contracting
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correctly so it's really really
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important to get this relationship
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between breathing and the pelvic floor
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coordinated again because this is what's
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going to prevent premature ejaculation
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issues as well as just preventing any
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sort of sexual erectile dysfunctions in
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the bedroom if this is due to any type
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of muscle imbalance so diaphragmatic
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breathing so how are we going to
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accomplish this I kind of like most
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people starting on the ground with their
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knees bent just like in the previous
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position I'd like you to place one hand
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on your chest one hand on your belly and
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in this exercise we're simply just going
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to breathe in trying to relax the hand
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that is on your chest and you're really
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just trying to elevate your hand with
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the breath that you are taking in so
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what you should feel is that as you
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breathe in your hand actually elevates
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up towards the ceiling as you breathe
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out your hand kind of flattens down
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towards the ground all the while keeping
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your chest quiet now as you breathe in I
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also want you to think relaxing the
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pelvic floor as if you're just going to
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initiate peeing and then as you breathe
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out and that stomach flattens you should
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notice that your pelvic floor goes back
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to a resting state so this way as you
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breathe in your pelvic floor is
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expanding and as you breathe out the
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pelvic floor is going back to its
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resting state I want you to try maybe 10
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of these and go ahead and get that
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coordination happening again now in the
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next exercise we're going to talk about
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the third really important player to
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really get that powerful erection and
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strength for performance in the bedroom
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so the third muscle that is super
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important is the transverse abdominal
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muscles now you have four muscle layers
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in your abdomen you've got your rectus
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your obliques and the deepest layer
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which is the next exercise we're going
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to work on which is called your
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transverse abdominis now the reason why
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this is really really important is
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because a lot of us know that the core
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is really the heart of where a lot of
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stability comes in not only for like
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your back and your hips but also for
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your sexual performance the reason why
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is because the pelvic floor muscles that
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we talked about in the first exercise
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with the keigle are actually indirectly
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connected to these transverse abdominal
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muscles and as you get that pelvic floor
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stronger your transverse abdominal
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muscles are kind of like the power punch
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to really improve that overall strength
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in your core which is then going toan
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performance in the bedroom so the next
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exercise number three is the transverse
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abdominal muscle so with this exercise
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again we're going to be back on our
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backs we're going to go ahead and bend
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our knees and what I want you to do is
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take a breath in just like you did in
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the previous exercise with the
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diaphragmatic breathing and as you
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slowly and the key here is slowly
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breathe out I want you to make
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a sound over like 6 to 10 seconds and as
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you make that s sound as you're
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breathing out I want you to imagine that
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between your pelvic bones which are the
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bones that are located right in the
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front front of your pelvis that they're
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slowly kind of coming together towards
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the midline if you make that s sound and
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you do this slowly you'll notice that
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there is almost like a flattening effect
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deep down in your abdomen and as you are
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doing this s sound towards the end of
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your exhalation you should also notice
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that there's a pull on your pelvic floor
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so this is where you're going to notice
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that connection between the pelvic floor
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and the transverse abdominis and the
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great thing about this is when you start
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to do these exercises together along
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with the breathing exercise that I
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taught you previously then you're going
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to start noticing this connection
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between those deep pelvic floor muscles
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the abdominal muscles and your breathing
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which is just going to make that
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contraction and erection even more
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powerful and strong and as you work on
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these muscles you're going to start
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building up some endurance but now we're
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going to go to the next fourth muscle
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which is the low back muscles which are
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called your multifidi muscles these are
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super super important because this is
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going to be the fourth muscle that is is
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just going to complete the picture and
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create a nice kind of like a girdle from
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the front of the abdomen and all the way
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to the back and the reason why that's
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important cuz it's kind of like the tire
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of the coret where it ties everything
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together in the back it pulls on your
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pelvic floor creating a better stronger
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core as well as again you got it better
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performance in the bedroom and better
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endurance so with this exercise the
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fourth exercise is going to be the bird
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dog in my experience of 20 years working
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as a pelvic floor physical therapist
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most people do this exercise incorrectly
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so let's get doing this correct we're
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going to be in a tabletop position go
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ahead and place your hands underneath
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your shoulders shoulder width apart your
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knees are underneath your hips hip width
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apart and we're going to find your
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spinal neutral with this exercise you're
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going to go ahead and arch your back and
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then you're going to flatten into a
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reverse arched back and then you're
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going to find the middle of those two we
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want to keep your spine very very
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neutral when you do this EX exercise now
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as you breathe in and you breathe out
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we're going to want to connect to those
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transverse abdominal muscles you'll
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probably feel your pelvic floor muscles
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kicking in as well once you have maybe a
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30% connection I want you to go ahead
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and lift your right arm up and forward
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in front of you maintaining that spinal
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neutral and not losing it and then once
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you have that balance go ahead and lift
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the opposite leg behind you keeping a
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nice straight line between your arm your
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back and your leg hold that for a couple
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of seconds go ahead and bring it slowly
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back down into its resting position and
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then go ahead and Alternate and do the
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opposite side in the same way again you
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can go back and forth nice and slow
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really maintaining that spinal neutral
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over about 10 repetitions or so once you
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have these muscles stronger now you
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should start to see that hey I'm
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starting to feel the low back the
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abdominals the pelvic floor and I
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understand how it's connected with my
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breathing so now that you have these
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four exercises tied in together you
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should really start noticing that your
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pelvic floor muscles actually start to
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get stronger over time some men might be
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having additional problems that requires
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further attention so check out our
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playlist for other common dysfunctions
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that can lead to sexual performance
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issues and if you're needing more
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individualized attention then we have
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our link below for 60-minute
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consultations or any of our online
00:10:51
programs that can help fix common public
00:10:54
floor issues
