Step 01
You answer, the plan sorts itself
What is happening now: how your erections behave, what you have already tried, how tense things feel. That is what decides whether you start with relaxation or with strength.
Four kinds of work change erections: pelvic floor stretching, contractions, breathing drills and practice with a soft erection. Most men only ever do the second one. Here is the whole set, what each one trains, and which to start with.
Get my exercise planAn erection is a mechanical event with a nervous system attached to it. So there’s no single exercise for it. The erection exercises that actually do something fall into four jobs, and one rule decides which of them you start with.
Everything below is one of those four jobs. One line before any of it: if you can’t get an erection under any circumstances, that’s a doctor’s question before it’s a training one.
The Coach turns the exercises above into a sequence your answers set, with guidance through each one and ten to twenty minutes a day to do them.
Step 01
What is happening now: how your erections behave, what you have already tried, how tense things feel. That is what decides whether you start with relaxation or with strength.
Step 02
Each one arrives with a voice talking you through it, so a contraction is a real rep and a breathing drill is a real drill. Ten to twenty minutes a day.
Step 03
That is the window most men notice a first change in. It is training rather than treatment, and it does not replace a doctor when the cause is medical.
A minute of questions, and the plan comes back with the exercises in your order — starting with relaxation or with strength, depending on what you answer.
Kegels are the exercise every list starts with, and the one most men get wrong in the same three ways. The course names all three, and the third is why this page covers more than kegels.
In the order the program introduces them. What is missing from each one is the schedule — how often and how long is what the plan works out from your answers.
One exercise, done harder, was never the missing piece.
Four jobs, four different mechanisms. That’s why swapping one for another doesn’t work, and why doing all four isn’t overkill.
When you’re aroused, blood flows in and the veins in the outer sheath of the penis are pressed shut so it stays there. The pelvic floor is part of that press. Train it and the door closes harder. Leave it, and the blood arrives and quietly leaves again.
Fight-or-flight sends blood to your arms and legs, which is the wrong address. Breathing drills, the senses exercise and the body scan all do one job: getting the body back into the state where arousal is possible at all.
Calm exposure to a soft penis replaces the association your brain has built between softness and failure. Practising the loss and return of an erection on purpose teaches you what no reassurance can: it comes back.
Performance pressure is a voice with a script, and it writes the same one every time. Naming it and building a second voice that answers back is what stops one wobble setting the tone for the next three months.
You could build the sequence yourself. The plan does it from a minute of answers, and moves it when they change.
From a survey of The Coach users who finished their first four weeks:
Reviews from real users, quoted as written.
“This app is just what I needed when my confidence was at an all time low. I felt stressed and completely lost all interest to the point where I struggled to get it up. But then I took a chance on this app. Daily listening and going through the exercises sometimes even half-mindedly. Well! Let’s just say she definitely noticed the change and now can’t seem to get enough of it 😁👍”
“I like the multi-facetted approach including other exercises, not just kegels, as well as considering mental & emotional issues. I tried another app that was ok, but it focused on kegels. This app has helped me make progress in a few ways & has me on a road to keep my abilities long into the future.”
“The guided exercises are well-designed, and the app does a great job of tracking progress and keeping you motivated. If you’re serious about improving your sexual wellness and pelvic floor strength, I highly recommend The Coach.”
“The Coach is not only about kegel exercise but is a complete package and includes psychological , emotional and physical exercise as well and this has improved my wellbeing in all these areas.”
They answered a minute of questions and got a sequence. That’s the difference between this and a list you read once.
Pelvic floor work is invisible from the outside, which is why men quit it. These are the signals that arrive before anything changes in bed, roughly in the order they arrive.
We built the program with urologists, endocrinologists, and AASECT-certified sex therapists who have helped thousands of men.
Gerard Greene
Specialist men's health physiotherapist and senior lecturer at Coventry University.
Dr. Susie Gronski
Licensed physical therapist, certified sexuality counselor, and founder of a men's pelvic health clinic.
Natalie Goldberg
Certified sex and family therapist dedicated to improving intimate relationships and personal well-being.
Dr. Amy Pearlman
Board-certified urologist specializing in male sexual wellness, performance, and hormonal health.
Dr. Justin Houman
MD, UCLA-trained urologist and male reproductive specialist focusing on sexual health.
Cameron Fraser
Australia's leading men's sex coach, specializing in male sexual wellness and performance.
Ben Greenfield
13-time Ironman triathlete, bestselling author, and recognized expert in health, fitness, and performance.
Dr. Gary Shlifer
DO, board-certified internal medicine physician specializing in preventative care, nutrition, and anti-aging.
There isn’t one, and any page that names one is guessing. Pelvic floor contractions have the most direct mechanical link to an erection, so they’re the usual starting point — on their own they still leave the nervous system untouched, which is the half most men are stuck on. The useful question isn’t which exercise is best. It’s which one you should be doing first.
For some men, for a while. The program’s own list of common mistakes ends with this one: doing only kegels and skipping the breathing and meditation work. Contractions build the muscle that holds blood in. They do nothing about the alert state that stops blood arriving in the first place.
They do a specific, physical thing. When your body treats sex as a threat it sends blood to your arms and legs, which is the opposite of what an erection needs. Breathing drills, a five-senses reset and a body scan are the tools that switch that off, and the work on your inner critic is what stops the threat forming in the first place.
Fewer than the internet suggests and more than one. The program runs a small set at any given time, at frequencies it sets from your answers, and adds the next exercise once the previous one is steady. Load all five in on day one and you’ll be doing none of them by the end of the month.
Relaxation and stretching first, with the strength work added as the tension settles — contractions on an already-tense pelvic floor are the wrong first move. This is the most consequential fork on the page, and it’s the first thing the plan asks about. If the tension comes with pain — sitting, urinating, ejaculating — that’s a men’s health physiotherapist’s job before it’s an app’s.
The exercises for that are the breathing, the senses work, the body scan and the soft practice — they’re on this page precisely because a large share of erection problems aren’t mechanical. Which half you’re dealing with is worth reading properly before you pick.
Two ways, and both come down to choosing the wrong one. Training a pelvic floor that’s already too tense adds tension to a muscle that needs to let go. Treating the pelvic floor as a muscle that never rests means it never recovers. If either one already hurts, that’s the point to see a men’s health physiotherapist rather than to push harder.
General fitness is good for you for every other reason, and cardiovascular health sits underneath erections — but none of it is what this program trains, and none of the five exercises above needs a gym, a mat or equipment. The stretching is done lying down, the contractions are invisible, and the breathing work needs a quiet few minutes.
The first noticeable results usually arrive in four to six weeks of consistent work. Many men feel the muscle change sooner than they see anything change in bed. That’s normal, and it’s the right order for it to happen in.
Yes. You manage the subscription in your App Store or Google Play account and can cancel there at any point.
The exercises above as guided daily sessions, in a sequence built from your answers, plus the lessons that explain what each one is for and the mind work running alongside the muscle work rather than instead of it. The app is paid.
Two ways. Email support@the.coach and a real person on our team gets back to you — usually within a day. Or open the app, go to the Today tab, tap your profile, and hit Support. Both land with the same people.
