guys I want you to imagine still dealing with urine dribble or incomplete bladder emptying months or even years from now what if your erectile issues become a long-term problem the frustration the embarrassment it doesn't just go away it sticks with you and if you're like most men you are probably trying everything you can just to get back to normal right but here's the hard truth if you are aiming for normal you're missing the key to truly fix this you need to First focus on one thing your pelvic floor muscles now in today's video I am
walking you through the top three pelvic floor exercises that will strengthen and relax these muscles giving you the fastest results possible you've probably heard from a fellow YouTuber or even your own urologist that you should be holding a pelvic floor contraction for 20 seconds and to do dozens and dozens of reps per day well that is just not correct and it can actually make your symptoms far worse overdoing it like that can leave you even more frustrated now in this video I will show you exactly how to do it my way my method is different
and my clients find it far more effective let's get started all right up first we have the Keel exercise so what I want you to do is you are going to lie down on your ground or on the floor either in your office at home doesn't matter so I want you to bend your knees like such okay so my feet are flat on the ground my my knees are bent what you're going to do next is you're going to take two fingers so your index and your middle finger together and you're going to place them
directly over top of your perineum that's the area of skin in between your scrotum and your anus it's also called your taint so find that area of skin and I'm going to press up into it and you're going to hold your fingers there so I'm pressing up good I've got my position now with my opposite hand my free hand I'm going to put it over my stomach because I'm want to make sure that I'm not squeezing the stomach muscles next close your eyes you're going to take one breath big inhale and let that air go
okay let's get into it follow me you're going to take a big breath in through your nose you're going to release all the air out of your lungs at the end of the breath stop that flow of urine and then let it go you are imagining that you are standing in front of a Ural and you're stopping the flow and then you're letting it go again now if you've done it correctly you should feel a bulge underneath those two fingers which again are over top of your paranal now we have our fingers over our panum
to make sure that we can feel the contraction properly what you should feel it should feel a gradual tightening of the skin and again it's right down here in between your scrotom minur anus you should feel a tightening a hardening of the skin underneath your fingertips as you stop the flow of urine and then it should release once you let that go and breathe and then to do another rep you breathe in again breathe all the way out at the end of the breath once all the air is out of the lungs stop the flow
of urine let it go you are feeling every single contraction to make sure you're doing them properly because if you don't do them properly you're going to make this problem worse Pro tip keep your eyes closed the entire time when you are doing them and again I suggest you start in the lying down position because it's the easiest to feel a contraction as you are pulling that pelvic floor across gravity rather than Against Gravity when you do it sitting down or standing up so those positions are a little bit more advanced we'll get into them
later now as I was mentioning earlier anyone telling you to hold a pelvic floor contraction for 20 seconds or more is way off your pelvic floor muscles are designed to work automatically so once they are strong enough again they will do their job without you constantly having to think about them so for now if you are going to hold a contraction I recommend no more than a 10c hold but if you are new to kull or if you're unsure you're doing them correctly you must start with just a simple flick on flick off for 10
reps three times a day morning lunch and night that's 30 reps total and trust me guys that is more than enough if you overdo these exercises your pelvic floor can become overactive making your symptoms like urine dribble or erectile dysfunction or even premature ejaculation far worse now at the end of the video I will tell you exactly how to progress these exercises safely step by step and how you can access my full Keel program to take all the guest work out of it next up my old friend the tennis ball now I bet what you're
wondering is where am I going to tell you to put this ball and before I reveal that let's pause for 1 second to make sure that you have honored our Gentleman's Agreement guys if you have watched more than one of my videos it is time for you to click that subscribe button right now clicking that subscribe button this is our virtual handshake agreement and once you subscribe I officially work for you and when you do please drop me a comment saying gentleman's agreement so that I can personally welcome you to to our amazing Community I
wanted to thank each and every one of you who have already subscribed and honored our gentleman's agreement I appreciate your support and you taking the time to watch these videos it truly means the world to me all right now before you go and start wondering where this tennis ball is going to end up don't worry we're keeping this PG we are going to place this ball on our buttocks not in them see what I did there well we're going to sit on the ball pressing it deep into the glutes to release all the muscles surrounding
our pelvis and after that we'll move it to the perineum for an advanced muscle release let's dive back into this all right step number one you're going to find a firm chair like a kitchen chair like the one that I have right here next you going to put the ball underneath your glute muscle so right underneath that glute and you are going to put one foot over over one knee like this and you're going to move that around kind of massaging it into the the meat of the muscle in your glute the rear end your
rump okay you're going to set a timer for 30 seconds and you want to just gently lean into it hold okay and then when it goes off you're going to take that ball out and then you're going to switch sides so again it's going to be on the outside of that hip okay in the meat of that muscle and whatever side the ball's on you cross the opposite or s you cross that same leg over that foot oh my word so clearly I need to be doing more of this cuz that is incredibly tight and
guys if your glutes are this tight chances are your pelvic floor is going to be very tight as well they all attach into the pelvis so once they share in a similar attachment site one's tight the other's going to be tight set that timer hold breathe all right once that timer goes off now comes the fun part p pay close attention cuz I don't want you sticking this ball anywhere you're not supposed to so excuse the visual here but what I want you to do is there is an area of skin between your scrotum and
your anus it's called your perineum or the G you're going to take the ball what I'm going to do first I like to set up with a chair that has arms on it so that I can slowly lower down okay so you're going to take the ball you're going to put it on the chair keeping one arm on the armrest I'm going to find that middle spot okay then I put my feet down get the other arm on and then you're going to slowly lower it should feel bony this there's a very thin amount of
fat and a thin thin amount of skin separating it from the perineum the muscles of the pelvic floor and you're going to slowly lower onto that ball it shouldn't be painful it should be relatively uncomfortable you should know something's going on there and you're going to breathe and you're going to set the timer for 30 seconds on your phone okay I can't cuz my phone's in the other room and um yeah I've got a video to film so imagine I'm holding this for 30 seconds now you can roll front to back but you'll notice you
can't go too far back you'll hit your you'll hit your sit bones okay so roll forward you might even have to lean forward a little bit to find that spot where you feel a lot of tension and again you're using your arms to um moderate and to regulate how how deep you get into that stretch so I'm holding for 30 seconds and breathing just trying to sink into that ball and again it shouldn't be painful 30 seconds goes off and you're going to release you are going to do that full cycle twice left glute right
glute underneath the parum oh and in terms of how many times you should be doing the tennis ball release every week well I like to perform it around 3 to four times per week to ensure that I am Rel releasing my pelvic floor muscles as it's quite easy to build up tension here especially if you're working a sedentary job even if you're in the gym working out a lot of tension gets stored in that pelvic floor three to four times per we per week for me does the trick not every day okay guys exercise number
three is hands down one of my favorite public floor stretches and I make sure every single one of my clients does it daily it is called the happy baby stretch but here's the thing and most guys that do it do it incorrectly and you never actually feel the stretch where it is intended to be felt in your pelvic floor so please pay close attention because I don't want you flanging around like a confused yoga baby and missing out on the benefits let me take you through the happy baby stretch the correct way all right now
you don't have to do this one right now if you don't have privacy but make sure you save this video for later so you can try it out you can do it either lying in bed or you can do it on the floor heck you can do it on the couch if you have a big enough couch lie flat on your back okay first things first is you want to bring your knees into the air feet are pointed up towards the ceiling next you going to reach through your legs bring those feet closer in until
you can reach them and you're going to grab a hold on the outside of your feet like such now this is where most people go wrong they think that this is the posture but if you can see my feet are very narrow and they're almost touching what you want to do using your elbows you want to spread those knees wide so that those feet are around shoulder width apart this is where you're really going to feel that stretch deep in the groin hang with me we're getting to the Sweet Spot here now for most of
you this is as far as I want you to take it because you likely haven't warmed up into this stretch I've been doing this one for a little while now so I can take it a little bit further so if you are feeling like this is a lot stop here and just get comfortable with this position okay this should not cause you any pain you should again just feel a gentle stretch in that perineum region and deep into the adductors also known as your growing so again make sure that those feet are nice and wide
and you're just going to breathe okay I like to hold this for two rounds of 40 second holds you would use your phone as a timer so you'd set the timer for 45 seconds allowing you 5 Seconds to get into this stretch CU it takes a little bit of work and then that'll give you a 40 second remaining timer to hold the position so feet nice and wide now if this gets easy for you what we're going to do next using those arms and the biceps you're going to pull the feet towards the floor maintaining
the width it's going to look like this so hands on the outside spr spread those knees wide until you can feel it in your groin now I'm going to pull gently into the bed be very careful and go slow with this one you don't want to pull your groin andoo I'm feeling it if I'm feeling it I know you're feeling it and you're going to hold and breathe and remember you don't want to hold your breath you are just trying to release everything in this GP in the groin in the hip region and try not
to resist the stretch and again make sure your feet aren't touching keep them nice and spaced and relax two rounds 40 seconds each using your phone for a timer that's the happy baby stretch all right guys pay attention so an ideal routine looks like this 10 kle reps in the morning 10 more at lunch and then 10 more lying in bed before you go to sleep 30 reps total flick on flick off then you are going to do two sets of the happy baby stretch holding each for 40 seconds right before you go to bed
so you can do them lying in bed to get a nice relaxation of the pelvic floor then you are going to do the tennis ball release three to four times a week when you need it but here's the critical part proper progression now with Keel it is essential for Real Results and that's exactly why I created the 8we Keel blueprint designed specifically for men like you this program it removes all of the guest work you will not be left wondering what exercises to do how many reps or when to stretch it's all laid out for
you step by step you will have a balanced routine of pelvic floor contractions stretches and relaxation techniques to follow every single day for 8 weeks you can download it straight to your device or you can even print it out making it super easy to stick with it's like having me as your personal trainer for your pelvic floor guiding you through every stage for for the best results possible now normally my 8we kles program for men is $49 but as a thank you for supporting the channel and for honoring our Gentleman's Agreement you can use the
code keigle ke g l at checkout and save yourself 15% trust me this is one of the fastest ways to get Real Results without all the confusion so if you are serious about tightening the tap on urine leakage and boosting your erections this Keel program is designed to get you there fast so you can go ahead click the link in the pinned comment or in the video description grab your copy of the Keel program and make sure you use code word keegle at checkout for your discount now if you are looking for more tailored support
I also offer free 15minute Zoom calls where we can dive deeper into your specific health concerns the real bonus you'll actually be meeting directly with me a professional who will assess your unique situation and give you some guidance in the exact sequence you need for a full recovery and then we can discuss whether my 1-hour consultation or my onetoone personal coaching program would be the fastest way to get you lasting results again the link to book in is in the pinned comment and in the description of this video now I know discussing these intimate issues
can make you feel uncomfortable but if you found value in my videos I promise our one-on-one chats will be even more helpful and reassuring so don't wait book your free 15minute information call using the link in the description below and let's get to work together and I can help you get back to feeling like yourself again and guys remember regardless of what you're going through or how tough you are doing it right now keep going and I'll see you in the next video
