Step 01
Answer the questions
A short questionnaire about your situation comes first, and your answers shape your personal plan, with the exercises in the order they build.
Most lists of exercises to last longer in bed put Kegels next to planks, squats and running, as if they all 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 sets how tense or relaxed you are during sex, or your own sense 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 usual list that way and it gets short, and what’s left comes with a schedule and an order. Last Longer, our training program in The Coach app, is built around that order.
Get my planThe program combines pelvic floor exercises, breathing, relaxation and arousal awareness. General fitness can support your health, while these exercises focus on specific skills you can practice during sexual arousal.
No single exercise does the whole job, and the problem with most lists isn’t which exercises they pick but that they give them no order. Exercises for lasting longer in bed do have one: breathing, relaxation and Kegels can be done anywhere from day one; the arousal-scale work is done while aroused and depends on the other two.
In The Coach 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 a target level for each stage.
Search “how to last longer in bed exercises” and the top answers agree on two things: Kegels, and whatever the author happens to do at the gym. Of all the exercises to last longer in bed men are told to try, the useful ones pass a three-part test, and it works on any list you come across.
One: does it train the muscle, the calm or your reading of your arousal? A plank trains none of them; it trains your core. Two: does it come with a schedule, how much and how often? “Squeeze the head of the penis when the urge hits” has none, so it’s a tip; we teach tips too, but only as short-term aids. 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 that drill is done aroused, and why so many lists of last longer exercises for men skip it.
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 too; they’re how you learn to read your arousal. Edging is the same drill done near the top of the scale. Planks, squats, cardio and yoga pass none. Thicker condoms, sprays and thinking about baseball aren’t exercises at all; they work by dulling what you feel. For how the ones that pass fit together over eight weeks, see our guide to how to last longer in bed.
Here are the exercises that pass the test, with the minutes, days and weeks we give them. You can start the first four tonight, fully clothed. The last four build on the first four.
A few questions, then about two months of practice that schedules each exercise and gives you a target level for each stage.
Step 01
A short questionnaire about your situation comes first, and your answers shape your personal plan, with 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 a day for the muscle, and three five-minute rounds of breathing.
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.
Answer a few questions to get a plan with your first session prepared.
The reflex only changes when you practice while aroused, and no gym workout gets you there.
Pelvic floor exercises to last longer in bed are the one item every list gets right, and they are still easy to get wrong, because lists say to squeeze but rarely say when. The muscle contracts during orgasm; a strong one, contracted deliberately at the right moment, can hold the reflex back. Contracted at the wrong moment, it does the opposite.
It takes about six weeks at ten minutes a day before the muscle gets noticeably stronger, and six in ten men report a significant improvement after six weeks of Kegel practice. Before that, the muscle isn’t strong enough to rely on.
Practice controlled contractions and full relaxation between repetitions. Follow the session guidance and avoid adding force or extra repetitions.
Below eight, keep the pelvic floor relaxed, 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 yourself to tense up, which speeds things up.
Men who have a strong pelvic floor but skip the rest still finish early. Reading your arousal and staying relaxed are what keep you from needing the squeeze at all.
Finding the muscle, the seven Kegel exercises and the six-week schedule are covered in our guide to Kegel exercises for men. In the plan, Kegels are one of three things you train, and the last one you use during sex.
The plan organizes the exercises into daily sessions and explains what to practice at each stage.
From a survey of The Coach users after their first four weeks with the app:
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 🥵’ 🤣👍🏼”
A few questions, and each day is planned for you.
We built every program with urologists, sex therapists and pelvic-health clinicians.
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 muscle, belly breathing and muscle release for the calm, and stop-start by stages plus plateauing for reading your own arousal. Most lists pad 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 comes first and is part of your practice from the first week. Kegels need about six weeks before the muscle is strong enough to use; six in ten men report a significant improvement after six weeks of Kegel practice. Reading your arousal, by climbing and holding levels, takes longest to build, and it’s the skill that stays with you.
Yes: breathing, kegels and the arousal drills are all natural, with nothing to take or apply. Sprays and thick condoms lower what you feel; exercises for men to last longer in bed change how you respond to what you feel, and once you’ve built that skill, it’s yours.
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 only changes when you practice while aroused. Treat them as support for the exercises to help you last longer in bed, not a replacement.
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 pelvic floor and rushing a stage are two common mistakes.
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 climb-and-come-down drill, rated on the arousal scale. The squeeze technique is an emergency stop for the very top of the scale; how the two fit together is explained in 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, see a doctor first. Once that’s ruled out, the exercises still help.
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 with a target level for each stage. About two months of practice.
Neither. Every exercise is done alone at first, with nothing but a quiet room and twenty minutes; that’s where you learn to read your arousal without someone else setting the pace. Partner practice comes later, and some of it, like the long exhale and letting go of tension, works without your partner noticing.
