Pelvic floor, for men.
A short, daily exercise that helps with lasting longer, erection quality, and orgasm strength.
The pelvic floor is a small group of muscles between your legs. They play a role in finishing during sex, in erection quality, and in orgasm strength.
Most men have never knowingly used these muscles on purpose. Training them takes 10 minutes, three times a week.
Sources at the bottom.
Where the muscle is
The muscle you would use to stop urine mid-stream is your pelvic floor. Use that once to feel where it is. Do not stop urine on a regular basis as your training, just use it as a locator.
The goal is to squeeze it without using your butt, abs, or thighs.
12-week program
Three sessions a week. Each session is short.
Weeks 1 to 3
Three sets of 10 squeezes. Hold each for 3 seconds. Rest 5 seconds between.
Weeks 4 to 8
Three sets of 10 squeezes, hold each for 5 seconds. Add 5 quick squeezes at the end of each set.
Weeks 9 to 12
During partnered sex, contract the muscle when arousal hits 7. Combine with stop-start.
After week 12
Two sessions a week is enough to maintain.
What we know from research
Pelvic-floor training is one of the most studied home methods. Research consistently finds clear improvement in lasting time after 8 to 12 weeks of consistent practice.
Common mistakes
If you are not seeing change, one of these is usually why.
Squeezing the wrong muscle
If your butt, abs, or thighs are clenching, you are not working the pelvic floor.
Not enough rest
These muscles tire fast. The 5-second rest between squeezes matters.
Doing too many
Overtraining can make the floor too tight, which can make things worse.
Stopping at week 3
The change in lasting time usually arrives between week 4 and 8. Stick with it.