imagine achieving rock hard erections naturally leaving behind the need for viager or Calis today I'm revealing three simple yet incredibly effective exercises that you can start from the comfort of your own home that are going to help you get those Rock car directions you're looking for with barely any equipment and you can start doing these exercises today after you watch this video of course so in today's video I'm taking you through these three key exercises in including how to perform them correctly in the exact number of repetitions and sets you need to do to start
seeing improvements in your erections also bonus tip at the very end of the video I'm going to share with you my biggest secret for getting an erection and keeping it hard every single time during intimacy so make sure you stick around for that let's get into it all right gentlemen so exercise number one are called Keele exercises also known as pelvic floor Str strengthening exercises now kull can cause a world of frustration because you can actually see your pelvic floor muscles as they lie deep within your pelvis and therefore guys often write into me questioning
whether or not they are completing their keegle exercises correctly now let me demonstrate how to properly do a keel contraction in under 1 minute go on timing so what you want to do easiest way to do it I'll do it this way is lie flat on your back okay lying flat on your back means you are working across the plane of gravity meaning it's going to be a little bit easier for you to feel the contraction next take two fingers on your dominant hand index finger middle finger and you going to place them directly over
your perineum now your perineum lies in between your scrotum and your anus I can't show you a photo of this because the video will get taken down but if this is your scrotum that's your anus smack bang in the middle is your perineum so two fingers apply Direct direct ly into the skin you want to apply some pressure and you're going to hold it there next with your feet bent up other hand over top your stomach I want you to take a big breath in breathe out all the way at the very end of the
breath you are going to actively stop the flow of urine snap the pelvic floor shut and then release stop the flow of urine and then relax now you know you've completed the kull properly if you can feel a tightening Under the Skin where your two fingers are placed it can feel like a bulging out a sucking in tightening of the skin if you feel movement that is a keel contraction you've done it properly that's going to get stronger and stronger and stronger the more that you do them but now you understand the basics all right
guys now there are three different contraction types and also three different positions that you need to train your pelvic floor muscles in to get the results that you're after yeah it gets a little bit complicated so to make things nice and simple for you I've actually created my very own pelvic floor strengthening exercise guide for beginners that you can download and follow step by step I take all the guess work out of it for you because if we're being honest doing kull and strengthening your pelvic floor muscles it can become really complex and timec consuming
that's assuming you're doing it correctly now I will leave the link for you to check out my pelvic floor strengthening program for beginners in both the description and in the pin comment below and to say a massive thank you for all your continued support uh for our Channel if you use the code word keigle k g l at check out you'll save yourself 10% so uh if you want to support me and also strengthen your pelvic floor for rock car erections and even fewer bladder issues go on check out that link below in the description
and in the comments to see my downloadable program for yourself anyway let's get into exercise number two okay guys so exercise number two is going to involve the strengthening of our glute muscles our thighs uh our hamstrings our groin and doing these exercises on a regular basis is also going to help you harden your erections and improve your overall stamina in the bedroom and by performing strength training you're also going to naturally increase your testosterone levels okay now let me demonstrate this exercise so I've got my back raised up and I'm going to thrust upwards
like this now I mean they don't call these the marriage savers for nothing right all right I'm looking directly at you as I thrust in that's a bit much all kidding aside this exercise is called the hip thrust and it's an absolute game changer for improving your erections now you can do them off the side of the couch like I'm doing now so get your bum off the ground upper backs resting on the chair and you're going to thrust upwards now you can do these with weights or you can do them body weight like I'm
demonstrating now fold in like a taco and thrust up until you are completely parallel with the floor squeezing your glute muscles as if you have a $100 note $100 bill between them between your bum cheeks and you're preventing someone from taking it go on try it out for yourself and picture that $100 bill full like a taco explode up until your parallel squeezing your butt o all right everyone so with the hip thrust whether you do them weighted or body weight I want you to start off with three sets of 12 repetitions twice per week
as part of your workout program now you're going to impress your partner with your new found stamina and firmness of your erections and you can thank me later or you can thank me right now by honoring our Gentleman's Agreement now to do that all you have to do is click the Subscribe button directly below and you have just honored it it is our virtual handshake agreement and it would mean the world to me as I am trying to grow our incredible Community to reaching as many men across the world as possible thank you for honoring
the gentleman's agreement thanks for clicking subscribed let's get on to number three okay now we are moving on to the third exercise guys if you want rock hard directions for either self-pleasure or for penetrative intercourse we have to follow what the research tells us I mean I would be doing you a massive disservice if I wasn't providing you with factually correct information supported by research and I'm not about that so research tells us that in order to have consistently hard erections you need to do keegle exercises you need to do strength training like the hip
thrusts and finally you need to be completing interval training now I can already see your eyes rolling through the screen so let me make it super easy for you interval training essentially means that you choose an aerobic exercise um such as walking running cycling rowing whatever you enjoy the most and then you vary the intensity in intervals during the session so a beginner routine would look like this so you'd want to set out on a 30 minute walk run so you'd set the timer for 2 minutes of walking and then 45 seconds of jogging now
you repeat this interval for the 30 minute duration now that's a beginner's interval training routine you can complete it at the gym using cardio equipment such as a treadmill a rower stationary bike or you can complete it at home using no equipment at all by just throwing on your running shoes and getting outside for a walk run now for the best results and for the hardest erections you want to start out with two interval training sessions per week on top of your Keel program and on top of your strengthening exercises now doing this for a
few weeks allowing your body to adapt and then increase to completing three interval sessions per week and trust me the results are going to show now following a proper keos exercise routine adding in strength training specifically exercises like the hip thrust and doing interval training will do wonders in helping your erections to become a 10 out of of 10 for firmness and for hardness all right now that secret tip I mentioned at the very beginning of the video I want you to try adding in a 4 minute guided meditation before you self pleasure or before
you have sexual intercourse guys calming your mind and lowering your performance anxiety will work wonders in allowing your body to direct so much more blood flow down to your pile tissue forming a hard and firm erection now you can find guided meditations on YouTube there's literally thousands of them available to listen to so you type in guided meditation and you choose the one that works best for you now to end off with I want you to go check out my key gos exercise program for beginners it's going to save you so much time frustration and
you're going to make sure that you're doing them properly and progressed appropriately to see the fastest result with strengthening your pelvic floor and hardening your erections and remember regardless of your situation keep going and I'll see you in the next video
