Step 01
Answer the questions
A minute: where you are now, how it shows up, what you’ve tried. Back comes a plan with day one already set, and the exercises in the order they build.
Every list of exercises to last longer in bed puts kegels next to planks, squats and a run, as if they did the same job. They don’t. An exercise earns its place by training one of three things: the muscle that can hold the reflex back, the nervous system that decides whether sex feels like a threat, or your own reading of how close you are. Planks and squats train a fourth thing, fitness, which is good for you and changes nothing about when you finish. Sort the internet’s list that way and it gets short. What’s left has doses, an order, and one drill nobody prints because it’s done alone, aroused, with a number in your head. That drill is most of Last Longer.
Get my exercise planOf the exercises to last longer that get passed around, most were borrowed from a gym. The ones that work were borrowed from a clinic and a bedroom, and they fall into three groups by what they change. A fourth group changes your body and leaves the reflex exactly where it was.
No single exercise to last longer in bed does the whole job, and the internet’s mistake isn’t listing the wrong ones so much as listing them flat. Exercises for lasting longer in bed have an order: the calm and the brake are built dressed, anywhere, from day one; the reading is built aroused, and it borrows from both.
In the app the three groups run as one plan: the breathing and the Kegel program on a daily schedule, the arousal practice three evenings a week, and the level for each session already set.
A minute of questions, then about two months of practice that puts each exercise on the day it belongs to, and tells you which level you’re working at.
Step 01
A minute: where you are now, how it shows up, what you’ve tried. Back comes a plan with day one already set, and the exercises in the order they build.
Step 02
Guided belly breathing and muscle release from day one, and a six-week Kegel program with daily audio and reminders. Ten minutes for the muscle, a few more for the breath.
Step 03
Three solo sessions a week, about twenty minutes each, climbing the ten-level scale and coming back down, holding a level, then working at nine. The plan sets the level; you set the pace.
One minute of questions, then day one, with the exercise that goes first.
Search how to last longer in bed exercises and the top answers agree on two things: kegels, and then whatever their author does at the gym. Of all the exercises to last longer in bed men are sent to try, the useful ones pass a three-part test, and it’s the same test whether you use it on the list below or on a new one next year. So here is how to last longer in bed exercise by exercise: ask three questions of each.
One: does it train the brake, the calm or the reading? A plank trains your core. Two: does it have a dose? “Squeeze the head of the penis when the urge hits” has no dose, so it’s a tip, and we teach tips as training wheels for that reason. Three: is it done in the state it’s supposed to change? You can’t learn to read arousal at a level you never reach in practice, which is why the drill that builds the reading is done aroused, and why what gets sold as last longer exercises for men so often skips it. It’s the one exercise that can’t be filmed for a fitness channel.
Run the list through it. Kegels pass all three, once you know which moment they’re for. Belly breathing passes, and doubles as the thing you do mid-sex. Stop-start and holding a level pass, and are the reading itself. Edging is that same drill at the top of the scale, with a name. Planks, squats, cardio and yoga pass none. Thicker condoms, sprays and thinking about baseball aren’t exercises at all; they’re ways of not being there. How the ones that pass fit together over eight weeks is the subject of our guide to how to last longer in bed.
An exercise without a dose is a suggestion. These are the ones that pass the test, with the minutes, days and weeks we give them. The first four you can start tonight, dressed. The last four need the first four underneath them.
The reflex only learns in the state it fires in. Nothing on a gym floor gets it there.
Pelvic floor exercises to last longer in bed are the one item every list gets right, and most men then do wrong, because they’re told to squeeze and never told when. The muscle contracts during orgasm; a strong one, contracted deliberately at the right moment, can stop the reflex. Contracted at the wrong moment, it does the opposite.
Six weeks at ten minutes a day is the floor for any muscle to change strength, and we say so plainly. Six in ten men report a real difference by then. Until then the brake is a wish.
Slow holds and clean releases, done daily, beat heroic squeezes. The release matters as much as the squeeze: a floor that can’t relax carries tension into bed, and tension is the run-up to orgasm.
Below eight the floor stays neutral; you stay loose and breathe. The strong contraction is for nine only. Squeeze at six and you keep yourself near the edge; squeeze every night at every level and you train a hair-trigger.
Kegels alone aren’t enough, and the men who arrive with a strong floor and nothing else still finish early, only with more effort. The reading and the calm are what keep you from needing the brake at all.
Finding the muscle, the seven kegel exercises and the six-week schedule are covered in our guide to kegel exercises for men. Here they are one of three things you train, and the last one you use.
Sorting the list took you five minutes. Doing the right drill on a Wednesday in week four is the part that needs company.
From a survey of The Coach users who finished their first four weeks:
Reviews from men using the program, on the App Store and Google Play.
“I was skeptical on how the exercises would help. I had tried pills to go longer and they had no impact. The exercises and practices in my path have been great to enable my body to learn how to control itself in the moment. Highly recommend as an alternative!”
“Have been taking these Kegel Exercises for a good three weeks. Superb results from this and the arousal control advice. Intercourse with my wife has gone from about 30 secs to 2 mins. Big thumbs up 👍”
“I was a skeptic at first, but 2 weeks in my wife told me to stop using the app because I’m lasting too long and her p***** raw. Well done The Coach! Also - not stopping Highly recommend it.”
“55 yo. After months of being dubious about this app and what it promises, I took a chance on it based on the reviews. Am I ever glad I did! In just two weeks I’ve gone from ‘goodness you finished already? 🥲’ to ‘please finish baby I’m exhausted 🥵’ 🤣👍🏼”
They did the same ones, in order, with the day already chosen.
We built every program with researchers, therapists, and clinicians who work in sexual health and psychology.
Dr. Justin Houman
MD, UCLA-trained urologist and male reproductive specialist focusing on sexual health.
Dr. Susie Gronski
Licensed physical therapist, certified sexuality counselor, and founder of a men's pelvic health clinic.
Cameron Fraser
Australia's leading men's sex coach, specializing in male sexual wellness and performance.
Dr. Amy Pearlman
Board-certified urologist specializing in male sexual wellness, performance, and hormonal health.
Gerard Greene
Specialist men's health physiotherapist and senior lecturer at Coventry University.
Natalie Goldberg
Certified sex and family therapist dedicated to improving intimate relationships and personal well-being.
Dr. Paula Hall
Accredited sexual and relationship psychotherapist, registered with leading professional bodies in psychotherapy.
Dr. Justin Lehmiller
PhD in social psychology and senior research fellow at the Kinsey Institute.
The ones that train the reflex rather than the body around it. Kegels for the brake, belly breathing and muscle release for the calm, and stop-start by stages plus plateauing for the reading of your own arousal. Every other list of exercises to last longer in bed pads that out with planks, squats and cardio, which are good exercises for a different goal.
Yes, on one condition and at one moment. The condition is six weeks of daily training first, about ten minutes a day, because a weak floor can’t hold anything. The moment is level nine: one strong contraction on an exhale, then full release. Kegel exercises to last longer in bed used at every level, every night, train tension instead, and tension speeds things up.
About two months of steady practice for the whole set, and the pieces arrive at different speeds. Breathing changes what a session feels like within days. Kegels need six weeks before the muscle is a brake; six in ten men report a clear change by then. The reading, climbing and holding levels, is the slowest to build and the one that lasts.
Everything above is the natural version, and it’s the only version that keeps working after you stop. Sprays and thick condoms lower what you feel; exercises for men to last longer in bed change how you respond to what you feel. The first is a product you keep buying. The second is a skill you keep.
They help you be fitter, which makes the training easier: better circulation, less baseline tension, more breath to work with. They don’t train the reflex, which conditions only under arousal, and a workout has none in it. Treat them as support for the exercises to help you last longer in bed, not as the exercises.
Breathing daily, five minutes three times. Kegels daily, ten minutes, for six weeks. The solo arousal drills three times a week, about twenty minutes, in two-week blocks: stop-start first, then plateauing, then the work at nine. More often isn’t better; overtraining the floor and rushing a stage are the two mistakes we see most.
It’s the top end of the same drill. Edging means climbing to eight or nine and holding there without going over; stop-start and plateauing are how you get good enough to do that on purpose. Where the edge is and how to hold it is covered in our guide to what edging is and how to do it.
Stop-start is the drill above, run against the scale. The squeeze is a brake for the very top and belongs at one number on that scale; which of the two is the method and which is the brake is the whole of our guide to the squeeze technique.
Then the question is a different one. Ejaculation within about a minute of penetration, nearly every time, for about six months is the clinical description of premature ejaculation, and its causes and what changes them are in our guide to premature ejaculation. If it began suddenly, hurts, or came with a change in your erections or your health, that’s a doctor before it’s an app. The exercises still apply. The frame changes.
The Last Longer program, week by week: the ten-level arousal scale, guided breathing and muscle release, a six-week Kegel program with reminders and daily audio, and solo arousal practice at the level the plan sets for the day. About two months of practice. It’s a paid app.
Neither. Every exercise above is done alone at first, with nothing but a quiet room and twenty minutes; that’s where the reading gets built without someone else’s rhythm in the way. Partner versions of the same drills come later, and she never has to know one is running.
Yes — from your account settings, in the app.
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.
